How Much Protein Do You Really Need?

On keto, protein is your friend, but you do not need to eat like a bodybuilder. A simple guide many people use is about one to two grams of protein for every kilo of your healthy body weight each day. For most adults that lands somewhere around a palm-sized portion of meat, fish, or eggs at your main meals. So think two or three eggs at breakfast, and a fist of nyama or fish with your sukuma at lunch or supper. You do not need to weigh everything on a scale. Use your hand: your palm is roughly one portion. Spread it across the day so your body has a steady supply, rather than one huge plate and then nothing. Protein keeps you full for hours, protects your muscles, and stops the endless snacking that quietly wrecks a budget. Eat enough to feel satisfied, then stop.