When people learn about the keto diet, they automatically think about losing weight by eating fat and very few carbs. While this is the central premise of the diet (read more about keto in the Body Reboot book), that doesn’t mean you can’t have protein supplements. Yes, to lose weight, eating fat is essential. Protein supplements, however, are a convenient way to boost protein intake and also offer many health benefits. Below are 5 kinds of protein powders, and how to incorporate them into high fat, low carb diet.
To begin with, Healthline lets us know about the benefits of protein powder and why people who are on the keto diet use it:
From weight loss to better blood sugar control to healthy aging, the benefits of protein are well established.
While you can likely meet your protein needs through your diet, protein powders offer a convenient and easy way to increase your intake.
Many people following low-carb or ketogenic diets turn to protein powders to supplement their diet.
However, choosing the right one to fit your low-carb or keto lifestyle can be challenging due to the countless forms and sources of protein powder.
That said, several types are particularly low in carbs and make superb choices for anyone monitoring their carb intake.
1. Whey protein isolate
One type of protein powder, according to Perfect Keto, is whey protein isolate. Now, if you’re allergic to dairy, this won’t work for you. However, if you’re not allergic to dairy and you’re looking for an excellent protein supplement, you can learn more about it below:
Benefits of Whey Protein Isolate
Whey protein powder has probably been studied more than any other protein powder. Most studies examine its effects in exercise recovery and muscle building, but it’s also been studied for weight loss, fat loss, and satiety.
Here are some of the remarkable, scientifically proven benefits:
Speeds recovery from resistance training and strenuous exercise.
Reduces muscle soreness.
Improves exercise performance.
Increases muscle protein synthesis (more lean muscle mass).
Helps you preserve healthy lean muscle during fat loss.
Decreases appetite and hunger.
A serving of Perfect Keto Grass-Fed Whey has just 3 grams of net carbs.
And if you’re looking for an occasional meal replacement, whey protein isolate contains all the essential amino acids and then some. It’s a reliable choice if you’re short on time and need a filling, nutritious, portable option.
Who Should Use Whey Protein Isolate?
If you’re an athlete, train strenuously, or just need a convenient source of complete protein, whey isolate is the best keto protein powder.
A 30-gram dose of whey isolate is ideal for most people, but if your goal is adding lean muscle mass, you may benefit from up to 50 grams of protein.
Not everyone needs a protein powder–some people can do just fine with whole foods and meal prepping–but if you exercise hard or need a portable way to get more protein, it’s a worthwhile supplement.
Just be sure you choose a high-quality, grass-fed whey protein isolate without artificial sweeteners.
2. Casein Protein
Casein protein also has health benefits, which Healthline discusses in greater detail below:
Casein, the other milk protein, is also high in quality but digested and absorbed much more slowly by your body than whey.
This makes casein protein ideal for periods of fasting, such as before bed or between meals.
Like its whey counterpart, casein powder undergoes processing that extracts carbs and fat, leaving a concentrated source of protein.
Both Dymatize and NutraBio make a casein protein powder that provides only 2 grams of carbs and 25 grams of protein per 36-gram and 34-gram scoop, respectively.
Casein powders not only offer few carbs and generous amounts of protein but are a good source of calcium, an important mineral your body needs for bone health, muscle contractions and blood clotting.
For instance, the products from Dymatize and NutraBio boast 70% of the Daily Value (DV) for calcium per scoop.
Use more water to mix casein powder than you would with whey, as casein tends to thicken when stirred.
3. Paleo protein
Have you heard of paleo protein? Even though it’s considered “paleo” doesn’t mean you can’t have it on keto. Even though it’s not necessarily for the keto diet, it’s low carb. Livestrong elaborates more on why this may be a good protein supplement option for you:
The paleo diet is based on foods that would have been available to hunter-gatherer human tribes of the Paleolithic era. It's a method of eating that attempts to eliminate most modern, processed foods in favor of wholesome ingredients. While it's not necessarily a low-carb diet, paleo eliminates many sources of carbohydrates.
Paleo-Pro Protein Powder
The protein in Paleo-Pro powder comes from grass-fed beef, because you're not allowed meat from grain-fed cattle on the paleo diet. There's also egg protein. With only five ingredients listed, it's an incredibly simple protein powder.
With only 1 gram of carbs and 26 grams of protein per serving, this is one of the best low-carb paleo protein powders on the market. It only has 1 gram of fat, which spares you precious calories if you're trying to lose or maintain weight but keep your protein intake high.
4. Collagen protein
Yet another protein supplement is collagen protein. Healthline tells us that collagen, as you know, is a protein in the body you find in bones, skin, hair, and more. Collagen powder is carb-free what’s more, many brands include MCTs, which are excellent to incorporate into the keto diet.
Collagen is the most common structural protein in your body. It’s primarily found in your hair, skin, nails, bones, ligaments and tendons.
Collagen’s unique composition of amino acids gives it many purported health benefits, such as promoting body composition in older adults, as well as healthy skin and joints.
However, collagen lacks one of the essential amino acids that your body needs for good health. Because your body can’t make essential amino acids, it must get them from your diet.
Collagen protein powder, also called collagen peptides, is made from animal byproducts — usually cowhide, cow bones, chicken bones, eggshell membranes and fish scales.
Most available collagen protein powders are tasteless and unflavored, making them great to stir into soups or drinks like coffee.
What’s more, they’re naturally carb-free.
Vital Proteins makes a beef collagen product that contains 0 carbs and 17 grams of protein for every two scoops (20 grams), while Sports Research offers a similar product with 0 carbs and 10 grams of protein per scoop.
Many flavored collagen protein powders are fortified with medium-chain triglycerides (MCTs), which are fats found in foods like coconut oil.
MCTs are easily digested and absorbed, providing your body with an alternative source of fuel — particularly when you severely restrict carbs, as with the keto diet.
For instance, one scoop (17 grams) of this product by Perfect Keto offers 1 gram of carbs, 10 grams of protein and 4 grams of fat from MCTs.
5. Egg protein
Last, but certainly not least, Perfect Keto introduces us to egg protein, which is animal-based. It’s lactose-free, so if dairy is an issue, this may be a good alternative. Check out some of its benefits and why it may be a good supplement for you:
Egg protein powders come from dried egg whites, and in some cases from yolks as well as whites.
This form of protein is a high-quality, complete, animal-based source of protein, and it’s vegetarian and lactose-free.
Benefits of Egg Protein
You can use egg protein powder in meal replacement shakes or post-workout. The benefits include:
If you’re sensitive or allergic to dairy products or whey isolate, egg protein is a safe choice.
Egg white protein increases muscle mass, strength, and recovery.
Egg protein powder is digested easily, absorbed fully, and used efficiently by your body.
Egg whites and yolks contain vitamins, minerals, and healthy fats.
A 30-gram serving of egg white protein has just 3g net carbs.
Like whey protein, egg protein is suitable for gluten-free baking.
To ensure you get enough leucine and other branched-chain amino acids, use 25-30 grams of egg protein or more.
Why Should Use Egg Protein?
Egg protein powder is one of the priciest protein options. For most people, it’s not an economical choice.
However, it’s an excellent keto-friendly protein powder for meal replacement shakes, particularly if you choose a product that includes both whites and yolks. Eggs are nutrient-dense and filling.
If you don’t tolerate whey protein well, egg protein may be a better supplement for you. And some people may prefer the taste of egg protein over whey protein, too.
Protein supplements not only keep you full, but they are great to have on the keto diet. If you want to learn more about the keto diet, read the Body Reboot book! Help us cover shipping and visit this page to get your free copy before we run out.
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