The ketogenic diet (KD), characterized by its low carbohydrate and high-fat content, has gained traction as a therapeutic intervention for various health conditions. 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 dietary approach shifts the body's primary fuel source from glucose to ketone bodies, produced from fat metabolism. 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.
This article delves into the potential benefits of combining whey protein supplementation with a ketogenic diet, examining its impact on various aspects of health, including muscle growth, weight management, inflammation, and overall metabolic function.
Understanding the Ketogenic Diet
The ketogenic diet is a dietary regimen that drastically reduces carbohydrate intake, typically to less than 50 grams per day, while increasing fat consumption. This restriction forces the body to enter a metabolic state called ketosis, where it begins to break down fat for energy, producing ketone bodies as an alternative fuel source. There are several versions of the ketogenic diet, including the standard ketogenic diet (SKD), cyclical ketogenic diet (CKD), targeted ketogenic diet (TKD), and high-protein ketogenic diet. The standard ketogenic diet (SKD) is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs . 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.
What is Whey Protein?
Whey is a liquid that separates from milk during cheese production. The protein part of whey is called whey protein. Whey protein is one of the proteins derived from milk during cheesemaking. It’s the yellowish liquid produced that is drained off. It’s a complete, high quality protein that contains all of the essential amino acids. In addition, it’s very digestible and absorbed from your gut quickly compared with other types of protein. It’s superior to plant-based protein: Although plant-based protein powders are free from lactose and suitable for vegan diets, whey protein is better in terms of being a complete protein source. These qualities make it one of the best dietary sources of protein available.
Types of Whey Protein
There are three main types of whey protein powder, classified by their protein concentration:
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- Whey Protein Concentrate (WPC): Equal to or less than 89% protein. WPC is the most common type and is usually the most affordable.
- Whey Protein Isolate (WPI): Equal to or greater than 90% protein. WPI typically has the highest amount of protein and the fewest calories, as it’s mostly protein.
- Whey Protein Hydrolysate (WPH): Variable protein concentration, this type of whey is pre-digested, making it easier to absorb. Also called hydrolyzed whey, hydrolysate has been predigested, which makes it easily absorbed by the gut.
Benefits of Whey Protein on a Ketogenic Diet
1. Muscle Growth and Preservation
Protein is one of the most important nutrients for maintaining or preventing muscle loss, especially as you get older. It can support the growth and recovery of cells necessary for muscle energy, tissue growth, and restoration. Whey protein, in particular, is known as a complete protein because it contains all nine essential amino acids your body needs, but can only be obtained through diet. It’s also rich in a branched-chain amino acid called leucine, which is the most growth-promoting of the amino acids. Some research suggests that whey protein supplementation may play an important role in preventing and managing age-related muscle loss, known as sarcopenia. It may help build muscle mass and improve strength.
In case you’re wondering if it’s possible to build muscle on a keto diet, the answer is yes. Contrary to popular belief, research shows that eating a very low-carbohydrate diet results in fat loss while preserving muscle mass. One reason is that ketone bodies prevent muscle protein breakdown. Another is that the keto diet is higher in protein than a standard Western diet and dietary protein, as we know, increases skeletal muscle protein. While you can maintain muscle mass through adequate protein intake, you can grow your muscles by also taking whey protein together with resistance training or lifting weights. In a 2020 study, it was found that males and females who resistance trained for 3 months and took whey protein isolate had an increase in muscle thickness.
2. Weight Management
Eating more protein may help support fat loss by:increasing feelings of fullness, reducing hunger and cravings throughout the day, increasing the thermic effect of food, maintaining muscle mass.
If you want to lose body fat while preserving muscle mass during body recomposition, consider taking whey protein. Protein is a highly satiating macronutrient and can therefore control your food intake. Protein increases satiety hormones GIP and GLP-1 and reduces ghrelin, which is the hormone that stimulates hunger. Additionally, protein is more thermogenic (meaning that it boosts your body’s metabolism) compared to carbohydrates and fats. There’s also evidence that diets higher in protein lead to more weight loss and fat loss than diets lower in protein.
3. Blood Pressure Management
A 2023 review of 18 studies found that whey protein supplementation may help reduce systolic blood pressure. This refers to the pressure between the arteries when your heart beats. It’s the top number in a blood pressure reading. The researchers also noted that whey protein may affect diastolic blood pressure when consuming more than 30 grams (g) of WPI per day, for 10 weeks, in people with a body mass index (BMI) of 25 to 30. This effect may be due to a family of bioactive peptides in dairy called angiotensin-converting enzyme inhibitors (ACE inhibitors). In particular, lactokinins. However, more research is needed to understand whey protein’s possible effects on blood pressure. A 2019 study in people with overweight and mild to moderate hypertension found that taking 30 g of whey protein daily for 12 weeks helped reduce systolic blood pressure, but not diastolic. The authors concluded that the effects on blood pressure may have been due to weight loss, among other factors.
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4. Management of Type 2 Diabetes
Type 2 diabetes is a chronic disease characterized by high blood sugar and impaired insulin function. Insulin is a hormone that stimulates the uptake of blood sugar into cells, keeping it within healthy limits. Research suggests that whey protein supplementation may help manage diabetes in several ways, including:lowering blood sugar levels after eating, increasing insulin levels and sensitivity to its effects, managing blood glucose levels, increasing levels of fullness lowering lipids, such as triglycerides.
As a result, whey protein may be effectively used as a supplementary treatment for type 2 diabetes. However, make sure to choose whey protein products that have minimal amounts of added sugars and carbs, as these can impact your blood glucose levels.
5. Reduction of Inflammation
Another potential benefit of whey protein for your health is that it reduces inflammation. While inflammation is the body’s survival mechanism and helps with repair, prolonged (or chronic) inflammation is linked to diseases like obesity, diabetes, heart disease, and cancer. A meta-analysis of randomized controlled trials showed that whey protein may reduce circulating C-reactive protein (CRP), a protein made by your liver and sent to your bloodstream during inflammation. Another 2019 study done on critically ill patients with ischemic stroke found that whey protein supplementation reduced inflammatory markers after 3 weeks, which could improve their health outcomes.
6. Gut Health and Inflammatory Bowel Disease (IBD)
A 2024 review of human and animal studies suggests that whey protein supplementation may help promote IBD remission and prevent flare-ups by:secreting an intestinal protein called mucin, reducing inflammation, improving the function of the intestinal barrier, supporting the gut microbiome and improving overall gut health.
7. Antioxidant Defense Enhancement
Antioxidants are substances that act against oxidation in the body. This means they reduce oxidative stress and lower the risk of various chronic diseases. According to a 2018 review, some in vitro studies found that whey protein may boost natural antioxidant defenses, especially glutathione, which his produced by your body. However, limited research has examined the effects of whey protein on antioxidants in humans. The researchers also noted that for whey protein to have any significant antioxidant effects, it must be processed through the gut and enter the bloodstream. As such, more research is needed to understand the effects of whey protein on antioxidants.
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8. Beneficial Effects on Blood Fats
High cholesterol, especially LDL (bad) cholesterol, is a risk factor for heart disease. Some research suggests that a combination of exercise and whey protein supplementation may help reduce LDL cholesterol and total cholesterol, especially in people younger than 50 years old. In studies that lasted 12 weeks or longer, whey protein supplementation also helped reduce triglyceride levels.
9. Satiety and Hunger Reduction
Satiety is a term used to describe the feeling of fullness we experience after eating a meal. It’s the opposite of appetite and hunger, and it should suppress cravings for food and the desire to eat. Some foods are more satiating than others, an effect which partly depends on their macronutrient (protein, carb, fat) composition. Some research suggests that protein is the most filling of the three macronutrients. It can help increase several fullness hormones, including:glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK), peptide tyrosine-tyrosine (PYY). However, not all proteins have the same effect on satiety. Whey protein appears to be more satiating than other types of protein, such as casein and soy, but more research is needed.
How to Incorporate Whey Protein into a Ketogenic 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.
Here’s a 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.
Choosing the Right Whey Protein
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. Whey protein isolate is the most keto-friendly since it has the fewest carbs per serving.
Potential Downsides and Considerations
Whey protein is generally safe. However, some people who are allergic or intolerant to milk may develop rashes, hives, diarrhea, and other digestive symptoms when consuming whey. In addition, using whey protein as your only source of protein can put you at risk for micronutrient deficiencies. It may be a great source of amino acids, which have many benefits, but it should not replace a ketogenic diet that includes whole protein-rich foods like eggs, meat, poultry, and seafood.
Potential Side Effects
In general, whey protein is well tolerated when consumed at the recommended dosage. This is usually 25 to 50 g per day (1 to 2 scoops), but some products will include other recommendations on the packaging. Some people report that taking too much protein may cause mild gastrointestinal symptoms. These possible symptoms may include:bloating, cramping, flatulence, diarrhea, abdominal discomfort.
If you have lactose intolerance, whey protein hydrolysate or isolate may be more suitable than concentrate. It’s also important to speak with a doctor before taking whey protein supplements if you have liver or kidney problems.
Dr. Stephen Phinney and the Virta Team
Whey protein is a double-edged sword: it has a very high biological value score, meaning that this source of protein contains the essential amino acids in the right proportion required by humans, but it also causes higher insulin secretion than other quality protein sources like meat and eggs. My other concern with isolated whey protein is that it does not come along with intracellular minerals such as potassium, magnesium, and phosphorus. In that sense, it is not a complete food like eggs, fish, poultry, or meat. Whey protein can have a place in a well-formulated ketogenic diet as long as that diet contains adequate vegetables.
Other important information
Keto basics
The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6). Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits (6, 7, 8).
Ketosis
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells. Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils (6). It’s also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis (10). Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours (11). Blood, urine, and breath tests are available, which can help determine whether you’ve entered ketosis by measuring the amount of ketones produced by your body. Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite (12).