The ketogenic diet (KD), characterized by high fat, moderate protein, and very low carbohydrate intake, has gained popularity as a weight-loss strategy and potential therapeutic intervention for various health conditions. This article explores the benefits of incorporating keto protein powder into a ketogenic diet for weight loss, while also considering the broader implications of KD on overall health.
Understanding the Ketogenic Diet
Nutritional ketosis, the goal of ketogenic diets, is achieved by restricting carbohydrate intake, moderating protein consumption, and increasing the number of calories obtained from fat. This restriction of carbohydrates causes the body to switch from glucose metabolism to using ketone bodies from fat metabolism as a primary energy source. The ketogenic diet is a reversal of the current food pyramid supported by the dietary guidelines. Thus, instead of a diet rich in carbohydrates, it is high in fat. The resulting carbohydrate restriction lowers blood glucose levels, and the subsequent insulin changes will instruct the body to change from a state of storing fat to a state of fat oxidation.
Once fats are utilized as the primary fuel source in the liver, the production of ketone bodies begins, a process known as ketogenesis. During ketosis, three major ketone bodies are formed and utilized by the body for energy: acetone, acetoacetate, and β-hydroxybutyrate. All cells that contain mitochondria can meet their energy demands with ketone bodies, including the brain and muscle.
Potential Benefits of the Ketogenic Diet
Recent studies utilizing low-carbohydrate, high-fat (LCHF) diets, such as the ketogenic diet, show promise in helping patients lose weight, reverse the signs of metabolic syndrome, reduce, or eliminate insulin requirements for type II diabetics, reduce inflammation, improve epigenetic profiles, alter the microbiome, improve lipid profiles, supplement cancer treatments, and potentially increase longevity and brain function.
Weight Loss and Appetite Control
There is evidence to suggest that a KD can help with weight loss, visceral adiposity, and appetite control. The premise of the ketogenic diet for weight loss is that if you deprive the body of glucose-the main source of energy for all cells in the body, which is obtained by eating carbohydrate foods-an alternative fuel called ketones is produced from stored fat. A ketosis diet may help you feel full, which can help you eat less food. When your fat stores become a primary energy source, you may lose weight. It can also increase your muscle mass and speed up your metabolism.
Read also: Guide to Keto Protein Powders
Positive Effects on the Microbiome
The KD diet could potentially increase the genetic diversity of the microbiome and increase the ratio of Bacteroidetes to Firmicutes. People eating processed and bland food had reduced diversity of their microbiota, while people eating a diet rich in fruit and vegetables had increased diversity in their gut microbiota. Gut biomes that lacked genetic diversity were related to overall adiposity, insulin resistance, dyslipidemia, and an inflammatory phenotype.
Epigenetic Benefits
The epigenome might be positively affected by the KD since it creates a signaling molecule known as β-hydroxybutyrate (BHB). The benefits of the ketogenic diet might also go beyond treating existing disease and instead help prevent chronic and degenerative disease. A state of nutritional ketosis will positively affect mitochondrial function and enhance resistance to oxidative stress and noted that the ketones directly up-regulate bioenergetic proteins that influence antioxidant defenses.
Diabetes Management
KD has helped patients with diabetes reduce their HbA1c and reduce the need for insulin. Low-carb diets can help you control your blood sugar levels and manage diabetes and prediabetes.
Cardiovascular Health
The evidence also suggests that eating a high-fat diet improves lipid profiles by lowering low-density lipoprotein (LDL), increasing high-density lipoprotein (HDL), and lowering triglycerides (TG).
Cancer Treatment
Due to the Warburg effect, the KD is used as an adjuvant treatment to starve cancer cells, making them more vulnerable to chemotherapy and radiation.
Read also: Easy Low-Carb Cheese Crackers
The Role of Keto Protein Powder
Protein is an important nutrient for weight loss. Getting enough protein may support a healthy metabolism and reduce your appetite. It may also help you lose body fat without losing muscle. Protein shakes are a convenient way to add more protein to your diet. They’ve even been shown to aid weight loss.
Benefits of Protein for Weight Loss
Protein has been shown to help decrease hunger and appetite. One key reason is that protein generally helps you feel full for longer. This is partly due to the release of fullness hormones GLP-1 and PYY. Studies also show that higher protein intake may result in less hunger throughout the day. Consuming more protein can help you feel full longer, build lean muscle, and support your metabolism.
A high protein diet, especially when combined with strength training, can help build muscle. Because muscle aids metabolism and energy production, building muscle is a great way to keep your metabolism healthy. Your body also uses more energy to digest protein than it does fat or carbs, which means your body burns more calories in the process. This effect, called the thermic effect of protein, may provide a slight metabolism boost.
Types of Protein Powder Suitable for Keto
If you’re following a low carb or ketogenic (keto) diet, you may use protein powders to supplement your diet. Most protein powders are low in carbohydrates; however, many are made from foods that naturally contain carbohydrates or are blended with carbohydrates.
- Whey protein (isolate and concentrate): Whey protein isolate is the purest form of whey protein you can buy, and it has the highest percentage of protein and the lowest number of carbs per serving of any whey protein. Isolate undergoes more processing than concentrate and has at least 90% protein
- Casein protein: Casein is digested and absorbed much more slowly, making it a popular choice for overnight recovery. Casein powders has few carbs and generous amounts of protein.
- Egg protein: Egg white protein powders are manufactured by removing the yolks and dehydrating the remaining whites to create a powder.
- Collagen protein: Collagen protein powder, or collagen peptides, is often tasteless and unflavored and is made from animal sources.
- Soy protein isolate: Soy protein powder is created by grinding soybeans into a meal and then into soy protein isolate, which is high in protein and very low in carbohydrates.
- Pea protein isolate: Like soy protein isolate, pea protein powder is made by grinding dried peas, which naturally contain protein, into a powder and extracting the carbs.
- Rice protein isolate: Rice protein powder is typically made by treating brown rice with enzymes that cause the carbs to separate from the proteins.
Choosing the Right Keto Protein Powder
To choose the best whey protein on keto, go for those that have no added sugars or are sweetened using stevia and those that are sourced from grass-fed cows.
Read also: Keto Calorie Counting: A Detailed Guide
Consider these important attributes before choosing a protein powder that will fit into your low carb or keto diet:
- Third-party testing: It’s important to choose only third-party tested protein powders to ensure the purity and potency of the product you choose. Look for NSF Certified for Sport and Informed Choice Certified products whenever possible.
- Total carb content: If you’re following a low carb or keto diet, total carbohydrate intake should be kept within a specific range based on the diet you’re following. Most protein powders will have less than 10 g of carbohydrates per serving, with many containing under 5 g.
- Protein source: Choose a protein powder made from a protein source that fits your dietary restrictions and preferences.
- Allergens: Some protein powders contain major allergens like milk, soy, tree nuts, or wheat. Read the labels carefully as you shop to ensure the protein powder you choose doesn’t contain an ingredient you need to avoid due to allergies.
- Cost: Protein powder costs vary widely, and the cost per serving should be considered when choosing the best option for you.
How to Incorporate Protein Powder into a Keto Diet
Whey protein can be taken daily or every few days as a post-workout supplement, snack, or meal replacement (if you’re too busy to prepare a healthy keto-friendly meal from scratch). There’s no definitive rule as to the number of servings to consume per day. Those who consume whey protein usually take 1-2 scoops, equivalent to 25-50 grams of protein, which should be fine.
If you spring for an unflavored animal- or plant-based protein powder, there are several ways to make them tastier while still staying within your daily carbohydrate range:
- Add small amounts of cocoa powder.
- Stir the powder into low carb beverages.
- Drizzle in sugar-free syrups.
- Spoon in artificial sweeteners like Splenda or natural sweeteners, including stevia or monk fruit extract.
- Use unflavored protein powders in baking.
- Stir in sugar-free, flavored pudding mixes.
- Add natural flavor extracts or spices, such as cinnamon.
One tip: Try adding one tablespoon (about 14 grams) of medium-chain triglycerides or MCTs to your whey protein shake for a ketone and energy boost.
Potential Risks and Considerations
Following a very high-fat diet may be challenging to maintain. Some negative side effects of a long-term ketogenic diet have been suggested, including increased risk of kidney stones and osteoporosis, and increased blood levels of uric acid (a risk factor for gout). Possible nutrient deficiencies may arise if a variety of recommended foods on the ketogenic diet are not included. It is important to not solely focus on eating high-fat foods, but to include a daily variety of the allowed meats, fish, vegetables, fruits, nuts, and seeds to ensure adequate intakes of fiber, B vitamins, and minerals (iron, magnesium, zinc)-nutrients typically found in foods like whole grains that are restricted from the diet.
If you’re lactose intolerant, drinking protein shakes made with whey or casein may cause side effects, such as: bloating, cramps, gas, diarrhea. You can avoid these symptoms by switching to protein powders not derived from dairy, such as those made with protein from eggs, peas, soy, or hemp.
While most research suggests high protein diets are safe, people with underlying kidney issues may need to avoid them. If you have kidney complications, talk with your doctor before increasing your protein intake.
Some experts have raised concerns about high-protein, low-carb diets, including:
- High cholesterol: Some protein sources - such as fatty cuts of meat, whole dairy products, and other high-fat foods - can raise cholesterol, increasing your chance of heart disease.
- Nutrient gaps: Because carbohydrates include many food groups (like fruits and vegetables), you face a higher risk of missing out on certain nutrients when you cut carbs.
- Kidney problems: If you have any kidney problems, eating too much protein puts added strain on your kidneys. This could worsen kidney function.
- Osteoporosis and kidney stones: When you’re on a high-protein diet, you may urinate more calcium than normal. There are conflicting reports, but some experts think this could make osteoporosis and kidney stones more likely.
Certain groups should avoid high-protein, low-carb diets due to related health risks, including those with:
- Kidney disease or kidney issues
- History of disordered eating or eating disorders
- Pregnancy or breastfeeding
- Constipation concerns