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Frequently Asked Question!
Protein is one of the most essential components in the keto diet. It is observed that approximately 30-40% of your macros should be of protein. It is helpful in various metabolism procedures in the body. It helps in the growth, repair and maintenance procedure of tissue and muscles.
A high protein keto diet is also advised because it aids in the weight loss procedure. It is done by helping you feel full for hours until your next meal. Protein content maintains the satiety level in a person and reduces the amount of in-between munching of snacks. But even in a high protein ketogenic diet, one thing shall always be kept in mind that the protein consumption shall never be higher than the fats (caloric wise). Else body will never enter into ketosis. If talking about the best protein for keto, then 1st class protein has to be there which will generally come from animal-based food, dairy products and keto protein powder.
If we focus on keto protein shakes, then it is a great alternative for people who do not consume non-vegetarian food or even for those who travel a lot. Proteins shakes can render you approximately 10-30 grams of protein in one go. They are also good for the people who have much more physical activity in a day.
Eventually, there are lots of keto protein available in the market right now. They have higher fats, moderate protein and almost nil sugar. Keto Protein Powder is the new choice of the people doing the keto diet, earlier people use to go with whey protein isolate as it also serves the purpose but lacks the fat content. Several brands making keto friendly protein powder that gives customers options to choose from. The Keto proteins online supplement market has grown tremendously in the past few years and is expected to grow at the same rate even in the future.
Protein shakes might include many additive calories which we might not think about. Other than that various other ingredients can disturb the amount of calorie intake in your diet. It is advised that you use a qualitative keto protein powder with low or no sugar content. Some things to keep in mind are:
Protein source – Whey protein isolate powder has been the most readily available form of protein powder which is especially grass-fed. These protein sources are bioavailable as well which means that they let the body fragment and absorb the amount of amino acids from the protein shakes.
Sugar and carbohydrates – You must keep in mind that the addition of various fruits can elevate the amount of calorie intake in your body. The fruits you add to your shake should be part of your keto diet plan.
Inflammation – Certain ingredients are low on carbohydrates but can have an inflammation problem. This may also get you out of ketosis if taken in excess.
Healthy fats – Some of the protein shakes also add a certain amount of fats in it to fulfill the requirement of the diet plan. In that case, you can add healthy fats such as coconut oil or avocado oil. Even cottage cheese is a healthy option.
LOW CARB PROTEIN POWDER
Protein has been an important source of food for various purposes. It helps in the weight loss procedures as well as when you want to control the blood sugar levels. People who are into regular exercising and bodybuilding also consume protein powders in their daily lives.
Keto protein powder (low carb protein powder) is indeed just a substitute for the protein which you can consume through your daily diet. Keto protein powders also make sure that you are consuming the right amount of fat & protein with all the known ingredients in it.
People who are following the keto diet generally turn towards keto friendly protein powder to supplement their diet. But, you need to make sure that the protein powder you are choosing for yourself must contain enough ingredients to not bring you out of ketosis. Best keto protein powder is those which have 50% calories coming from fats, 35-45% from protein and the rest carbs.
Various types of protein powders are low in carbohydrates and are sugar-free. Some of them are:
WHEY PROTEIN ISOLATE
Whey protein isolate is a type of protein which is derived from dairy products. Because of this reason, they are easy to digest and do not cause diarrhea issues like any other protein powder. The protein shake prepared from whey protein perfectly complements the milk.
There are two types of whey proteins. One is concentrated and the other is an isolated form of whey protein. During the manufacturing of the whey protein isolate, the lactose and milk sugar is concentrated from the raw ingredient which in turn leaves a condensed product which is known as whey protein concentrate.
A scoop of whey protein concentrate consists of approximately 25 grams of proteins and 4-5 grams of carbohydrate. It is then again processed and condensed to form a whey protein isolate.
Whey protein isolate is rich in pure amounts of protein with the lowest amount of carbohydrates. It also helps in increasing your strength and gaining muscles. Those who have been willing to reduce weight can also observe a significant amount of weight loss.
It contains many nutrients other than protein which brings about many biological changes in the body.
Casein is a type of protein which is found in milk. It is a high-quality protein powder that can be easily digested unless you are allergic to lactose. Though the digestion process may be a little slower than the whey protein powder.
The slow digestion process makes it worth it for the people who are on keto dieting and reach an adequate amount of satiety level. Casein powders are low in carbohydrate levels and provide adequate amounts of protein.
Except for protein they also contain good amounts of calcium which maintains bone health, muscle contractions and also blood clotting.
TIP: Casein protein powder tends to thicken up while preparing a protein shake. So it’s better if you add in a little water to maintain the consistency.
Collagen is a structural protein that is found in body parts such as hair, skin, nails, bones, ligaments and tendons. Collagen is generally composed of various formations of amino acids. It helps in providing healthy skin and healthy joints.
They are also extracted from the animal byproducts such as cowhide, bones, chicken bones, eggshell membranes and fish scales. Because of the adequate amount of amino acid in the collagen, they are also called collagen peptides.
The collagen powders are generally tasteless and unflavored, so that makes it easy to prepare a protein shake or any other drink. Whereas there are flavored collagen protein powders as well which have a coating of medium-chain triglycerides.
MCTs are nothing to be worried about; they provide you an extra source of fat fuel when you are on a restricted keto diet or general low carb diet.
Keto Protein Powder
The Keto friendly protein powder has been introduced in the market taking those people under consideration who are following a ketogenic diet. It has certain ingredients that adds up to the fat intake and also keep an adequate amount of protein per serving. Because of a good composition of fat & protein per serving with least carbs, it generally gives better satiety levels and tastes comparative. This is the best protein for keto.
BENEFITS OF PROTEIN POWDERS/ PROTEIN SHAKES
There are various benefits of the consumption of protein shakes and powders.
If you are into workouts then pre and post-workout support are necessary for the body. The extensive exercises weaken the body and need support metabolically. The protein shakes help in maintaining muscle mass and recovering the body after a workout. It also helps in building muscle. This is possible because of the presence of amino acids in the proteins which have been researched to decline the muscle loss-related issues as age progresses. The protein powders are also packed with magnesium which maintains the physical performance of the body.
MANAGES YOUR WEIGHT
Soy protein isolate and whey protein isolate protein powders provide you the feeling of fullness or in other words, maintain the satiety level. The presence of amino acids makes sure that there is a certain amount of weight loss without compromising muscle loss. Some of the protein shakes also contain medium-chain triglycerides which are broken down into ketones which helps the body to get into ketosis much faster.
Whereas some protein shakes tend to contain nuts such as almonds and macadamia nuts which maintain the metabolic as well as the immune system of the body in respect to weight loss.
There is a very popular misconception that protein shakes and powders lead to digestion issues and decrease gut health. Some of the protein powders which have whey or casein in it can produce anti-inflammatory molecules which help in fighting gut-related symptoms such as irritation and pain. It also tends to increase the absorption of nutrients.