The Best Keto-Friendly and Low-Carb Protein Powders
Can You Have Protein Shakes on a Keto Diet? Is it OK to have protein shakes if you're on a keto or low-carb? Here's what to know. Get the nutrition you need without deviating from your plan. We also have gathered the best keto protein powder below.
Protein Powder Shakes: Are They OK To Have On A Keto or Low-Carb Diet?
Are you trying a new diet but don't want to give up your protein shake habit? Well, you can almost get too dependent on blending your protein shakes because they're quick and nearly entirely customizable. And also great for leisurely sips around the house or a quick snack while you're on the go.
Protein shakes can even be a meal replacement. So it makes sense that you wouldn't want to give it up the time saved and convenience afforded by your beloved protein powder shakes.
Below, we'll look at the ketogenic diet and discuss how compatible it is with protein shakes and protein powders.
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How Does The Keto Diet Work?
The ketogenic diet, or simply, keto, is a low-carb diet, reminiscent of the Atkins diet in the early 2000s. The ketogenic diet encourages you to get the main volume of your calories from fat and protein. Most carbohydrates, like sweets, bread, and rice, should be avoided. In fact, the main goal is to have less than 20 grams of carbohydrates daily.
Ketosis is when your body starts to break down fat and protein to get energy is the goal of this diet shift. Note that this program's point is often started because you want to lose weight. It is a permanent change in lifestyle.
It is also sometimes indicated as something to help manage specific medical conditions, such as epilepsy, diabetes, heart disease, autoimmune disorders, and other metabolic disorders.
A reminder, always ask a health professional before making any severe changes in your daily diet or physical activity.
Can You Drink Protein Powder Shakes On A Keto Diet?
Strict keto-diet followers distinguish between fat and protein intakes. While you eat far fewer carbohydrates on a keto diet, you maintain moderate protein consumption and increase your fat intake. The reduction in carb intake puts your body in a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy.
Nevertheless, protein shakes are still welcome within the confines of a keto-diet. And why is this so? Well, first, using protein powder is a great way to log the amount of protein you ingest accurately. And it's versatile, too, but protein shakes are only the beginning. You can use the supplement in many tasty keto and low-carb dessert recipes.
And second, if you're on a ketogenic diet but also looking to bulk up, you may need to increase your protein percentage. Protein powder shakes can help with lean muscle building by providing a source for instantaneous energy that your fat intake may not provide.
It would be best if you used keto-friendly protein powder.
And finally, third, boosting protein may help knock you out of a weight loss plateau by making your body use your body's stored fat for energy instead of carbohydrates. But it's essential to note that you need to use a keto-friendly protein powder.
Most of those products are already fairly low in carbohydrates, but you still need to check the ingredients carefully. Because some flavored options may contain too much sugar, so, collagen or plant-based protein powders may be your safest bet.
A typical keto-friendly meal plan may include fish, meat, and some nuts. The emphasis is less on processed, refined, and heavily farmed food and more on what could be obtained naturally.
All of this follows the proper human diet, which says that the human body is not compatible with the modern diet that's evolved through centuries of animal husbandry, farming, and other new advances.
Keto Protein Powder to Lose Weight
The increase of staple food items like grains and dairy is believed to be a mismatch that adds to the prevalence of many medical risks today: obesity, heart disease, metabolic disorders, etc.
Many keto followers aim to lose or maintain weight. Some make a permanent switch to the ketogenic diet and incorporate it into their lifestyle.
It's true that protein powder isn't a whole food, and that some like soy, pea, or brown rice protein is derived from raw materials that already don't fit into the keto diet.
Still, there are plant-based protein powders that can offer a trade-off. Egg white protein powder is one. But some argue that milk-derived protein powders—like whey or casein—are acceptable, too. The latter is a hot topic, as dairy is not strictly keto.
If you're set on building muscle mass when you work out or getting in your desired protein intake efficiently, there's nothing wrong with a protein shake or two.
You may not be able to call your diet completely keto, but people that include dairy in their ketogenic meal plans are on a similar boat. But try to stick to the proper human diet like a keto diet or carnivore diet, and you'll be fine.
So, you might assume the keto diet is all about chowing down on avocados and plenty of cheese, but if you miss your beloved shakes and smoothies, fear not, because keto protein powder is a thing.
Below are nutritionist-approved keto protein powders that will do just the trick in 2020.
This protein powder packs in MCT oil from coconuts, which officially makes it keto-approved.
If you're a keto diet vegan, then you'll love this plant-based protein powder made from pea protein, organic pumpkin seed protein, organic sunflower seed, and alfalfa.
What's more keto than avocado? With only four grams of fat, just four grams of carbs, and zero sugar, this chocolate protein powder is a keto dieter's dream come true.
More chocolate. This is organic, vegan powder, made with pea protein, sprouted rice, and a whole host of other organic ingredients. It has only five grams of net carbs, which is totally doable on the keto diet.
So, when it comes to protein powders, “no taste” can be a strange review. Vital Protein Collagen Peptides has only one ingredient, collagen, and it tastes like, well, nothing. It also dissolves easily. This means you can add it to coffee, tea, soup, or smoothies, or use it in fat bombs.
Are you looking for a caffeine-free energy boost? Then try this vegan, sugar- and stevia-free powder, suggests Sydney Greene, RD, of Middleberg Nutrition. It tastes amazing.
Suppose you want a meal replacement. This product is almost 67 percent fat, which is ideal for keto followers. This powder contains about 50 mg of caffeine–nearly half the caffeine in a coffee cup, per the USDA.
This keto-friendly protein powder doubles as a treat—add it to a smoothie or use it when you’re baking. “It’s sweet and chocolatey.” It's also free from gluten, soy, antibiotics, and hormones, and made from grass-fed cows.
This keto-powder is ideal for mixing into liquids, from plain old’ water to coffee, tea, or almond milk. Each serving also has five grams of MCT oil powder, which helps to include a source of fat for staying in ketosis.
This keto-friendly protein-powder is definitely in the keto-friendly range with only three grams of carbs, says Lakatos. It's made from whey derived from grass-fed cows, it's naturally sweetened and contains no GMOs, hormones, antibiotics, or dyes.
Baking yourself healthy punchy protein-packed sweet treats can be a great way to satisfy any cake cravings while still providing your body the nutrition it needs to build muscle, lose fat, and control weight loss.
You can find many tasty chocolate keto-friendly baking recipes on my Keto Atosab site. Feel free to browse around, and maybe you will find your favorite chocolate recipe amongst my keto dessert pages. Welcome in!
If you want to know about the healthiest fast-food options for keto and low-carb on McDonald's and Burger King, head over to this article named; Best fast-food options for keto and low-carb on McDonald's and Burger King.