Thu, Dec-27-12, 15:36
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Senior Member
Posts: 6,140
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Plan: Mostly Fung/IDM
Stats: 165/138.4/135
BF:???/better/???
Progress: 89%
Location: Washington state
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Quote:
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Originally Posted by Seejay
I know kale has as much protein as top sirloin, calorie for calorie. The issue is being able to eat ENOUGH greens, or non-dense plant protein sources. From your stats, and Phinney's guideline for a low range of protein for a keto diet, you would need 105 grams of complete protein a day. Split into 3 meals, that is 35 grams of protein per meal, which would take 18 cups of chopped kale per meal.
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I think you may be overly generous, Seejay. When I look at Fatsecret's stats (based on USDA), it shows 100 grams of kale having 10 g carbs (2 of them are fiber), 3.3 grams of protein and 50 calories. In order to get 35 g of protein, you'd need to eat 1060 grams of kale (that's 2.33 lbs), which would also work out to be 106 grams of carbs and 530 calories.
On the other hand, 100 grams of sirloin contain 0 grams of carbs, 19.92 grams of protein and 214 calories. In order to get 35 grams of protein, you'd need to eat 175 grams (6.15 oz) of sirloin, which would total 0 carbs and 376 calories. You'd be getting a generous 21 g of healthy fat with that as well, assuming the steak is trimmed to 1/8 inch of fat. And you'd have room for a reasonable portion of kale, say 100 g.
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