Research shows that protein is important for your overall health. It serves a number of functions, including growth, structure, recovery from injury, fluid balance, and energy production. Therefore, a low protein intake can sometimes lead to health problems.
However, the question of whether too much protein can kick you out of ketosis is a common one in the keto community since protein can be used by your body to produce glucose during low-carbohydrate intake through a process called gluconeogenesis. 
Because of this, some people worry that ingesting too much protein will cause them to backslide by removing them from the state of ketosis. Let’s look at whether this is possible and how much protein makes sense for those living a keto lifestyle.
The Role of Protein in Keto
Protein can help ketogenic dieters in the following ways:
Preserves muscle during weight loss
Losing weight while on keto (or any other diet) can put you at risk for muscle loss. This is especially true if you lose weight too quickly. Older adults, in particular, may experience accelerated sarcopenia which could limit their mobility and result in fractures. 
Getting adequate amounts of protein during weight loss preserves muscle mass, in addition to strength or weight training.
Helps with weight management
Eating enough protein makes it possible to keep the weight off after losing it on keto, especially if used in conjunction with other strategies like exercise and stress management. Protein sets you up for weight loss maintenance success by:
- Increasing your satiety. Research shows that it’s more effective for satiety than carbs and fat. 
- Boosting your metabolism and increasing the number of calories you burn. Your body burns about 20-30% of the protein you consume in order to process that protein. 
Prevents hair loss
Some people experience hair loss on keto due to missing out on key micronutrients (vitamins and minerals), consuming too few calories, and lack of protein.
Paying attention to the quality of your keto diet, which includes consuming enough protein, can prevent hair loss from happening in the first place. 
Can Too Much Protein Kick You Out of Ketosis?