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Whey protein is a popular choice for those who want to up their protein intake when on the keto diet.
While minimizing your carb intake is important on the keto diet, so is monitoring your protein intake.
So, does whey protein kick you out of ketosis?
On keto, it is recommended to consume the right amount of protein to keep your diet in check. But not all whey protein products are made equally.
We’ll help you explore how to use whey protein when on a keto diet and the best whey protein for keto!
Can You Have Whey Protein on Keto?
Yes, you can.
Whey protein is low-carb and keto-friendly, making it an outstanding supplementation choice for your daily protein intake.
The keto diet is a high-fat, moderate-protein, and low-carb diet that helps your body enter a state of ketosis.
Your body’s typical source of energy comes from carbs. This macronutrient is converted to glucose to provide fuel to the body and brain.
But on ketosis, the body uses fat for energy. This alternative fuel source will increase your body’s ability to burn fats.
It is absolutely okay to turn to protein powder supplements to help get your recommended protein intake.
About Whey Protein Powder
Whey protein is an animal-based protein found in cow’s milk. It is also a by-product of cheese making.
According to research, whey protein is an efficient and digestible source of protein.
Milk has two types of protein. It is 80% casein and 20% whey.
Depending on how it is extracted and filtrated, you end up with one of these three products:
- Whey protein powder, which is the least concentrated form of whey.
- Whey protein concentrate, a supplement form and moderately concentrated.
- Whey protein isolate, the purest form with a high concentration of bioactive compounds and protein.
Benefits of Protein on Keto
Keto is a high-fat, low-carb diet. However, many people forget that it also requires a moderate amount of protein.
Eating adequate amounts of protein is beneficial on the keto diet to continue burning fats.
Here are some benefits of getting the right amount of protein for ketosis.
Protein Deficiency Has Health Risks
- weak athletic performance
- neuron loss
- weaker immune system
- thyroid problems
- weight loss plateaus
- hormonal problems
- hair loss.
Protein Helps Burn Fat
A common mistake that keto dieters make is that they restrict net carb intake, consume the allocated amount of protein, and then eat an excessive amount of whatever fat sources they can get their hands on.
If you want to lose weight you should stick to good quality fat sources, and increase your protein consumption because protein is more satiating than fat.
This macro is also more nutrient-dense, and people tend to overeat when protein intake is low.
Remember that you need to burn stored fat for energy and not the dietary fat you’re consuming.
Watch as Healthline explains how eating more protein can help you lose weight.
Protein Provides Fewer Calories than Fat
Your body needs more energy to burn protein than it does to burn fat.
For instance, if eating 100 calories of beef your body will use 25% of the calories to burn and use the protein as energy. So, only 75 calories are stored.
Meanwhile, consuming fat will store up to 98% of its calories.
Does Protein Powder Kick You Out of Ketosis?
Protein powder will kick you out of ketosis only if you consume too much protein in one sitting.
Track your macros on a daily basis because just like with too many carbs, protein can knock you out if you eat too much.
However, this is usually not an issue when on the keto diet. More keto dieters consume too little protein when on the diet rather than too much.
If you take in too little protein without carbohydrates, your body will begin eating away at your lean muscle mass.
How to Use Whey Protein on Keto
Protein powder won’t kick you out of ketosis if you consume the right amount for you.
To make sure it will supplement your keto diet, keep track of the ketone levels in your body.
You can monitor your ketone levels through your urine, breath, or blood.
They will help you know whether your protein powder is knocking you out of ketosis.
The Best Whey Protein for Keto
Whey protein is the leading choice for a protein supplement as it can build lean muscle mass and improve strength.
The best whey protein powder has about 25 grams of protein. 1-2 protein shakes a day will help you stay in ketosis.
Try Isopure Zero-Carb Protein Powder! It has everything you need for a strict keto diet.
It offers 25 grams of protein per serving and is made of 100% milk whey protein. It also has a blend of vitamins and minerals for your nutritional needs without disrupting your ketosis.
Other Protein Sources
The best whole food protein sources on keto include:
- roast beef
- ground beef
- beef stew
- chicken breast
- organ meats like heart, liver, kidney
- macadamia nuts
- nut butter
- grass-fed, full-fat dairy.
Good quality fattier cuts and darker meats are the most keto-friendly protein sources.
How Do I Get into Ketosis in the First Place?
The best way to get into ketosis is by minimizing carb consumption and increasing fat intake.
As previously mentioned, eating low-carb meals will reduce your glucose levels, the main source of fuel for the body.
Reducing carb intake will force your body to burn stored body fats for energy.
Check out some other ways to get in ketosis!
How Much Protein Should You Consume on Keto?
Macro intake on the keto diet depends on each individual and your needs.
However, the general rule is to consume moderate amounts on keto. The best way to get your body into ketosis is by consuming a high-fat, moderate protein, low-carb diet.
To get a general idea of your recommended protein intake, multiply 0.8 grams of protein by the number of pounds of lean body mass.
Find out more about specific calculations for protein on keto in our comprehensive guide.
How Do I Know if I’m Kicked Out of Ketosis?
The easiest and most precise way to know if you’re out of ketosis is by tracking your ketone levels.
You can do this with tools that use samples of your breath, urine, or blood.
Tracking your ketone levels is highly recommended for people with type-1 or type-2 diabetes.
Learn how to monitor your ketone levels now!
Protein Powder Gives You Power on Keto!
Whey protein powder is great for the keto diet as long as you don’t exceed your daily macro intake.
Supplementing with whey protein can deliver benefits, such as improved athletic performance and muscle gain.
Look for one that has about 25 grams of protein per serve. A protein shake a day will help you stay in ketosis. But don’t overdo it.
Find the best ketogenic protein powder now!