Is it possible to preserve muscle mass when your main goal is to lose fat through Keto diet?
Many would say No, but I beg to differ!
Here’s the deal:
You can be on a Ketogenic diet and build muscle ONLY if your nutrition is on point and you take ONLY the right choices when it comes to protein supplements.
And it’s crucial that you take the right kind of supplement, or it can contribute to the worst possible outcome.
I can’t emphasize this enough:
According to Cancer.org, in 2012 alone there were 2844 cases of adverse incidents caused by dietary supplements.
I’ve seen so many people (including myself) suffer from taking the wrong keto protein powder and “low-carb” shakes that I felt compelled to write this thorough guide. Take THIS SUPPLEMENT for instance (DO NOT BUY).
Horrible texture, not a great taste plus NO noticeable results in my workouts.
Here, I’ll talk about a few of my personal best ketogenic protein powders and low-carb shakes to see if they can work for you as well.
TOP 3 Products
It is one of the best ketogenic protein type supplements which is low in net carbs.
#1 Perfect Keto
This health supplement has a smooth texture and tastes great with anything. (Use 15% OFF Limited Time discount Code WELLWIRES15)
#2 Isopure Zero Carb
(Needs for Fitness Enthusiasts for a Significantly Long Period)
It is a high protein supplement that provides you with the right nutritive values for muscle growth and development.
#3 Optimum Nutrition Gold Standard 100%
(Perfect Choice as Ketprotein Low-Carb Shakes for Weight Loss)
It contains approximately 5 grams of naturally occurring BCAAs for muscle growth.
Table of Contents
Here Are The 5 Best Keto Protein Powders Low-Carb
Let’s take a look at my choices below to discover what low carb protein powder is the best and why it is so.
1. Perfect Keto
The Perfect Keto Powder not only gives you a healthy dose of valuable protein but is also perfect in its balance of nutrients and flavors that combine to give you outstanding results.
It is one of the best ketogenic protein type supplements which is low in net carbs and amply furnished in other essential elements.
Standout Features of Perfect Keto Collagen Protein Powder
Benefits of this keto-friendly protein powder:
The point of difference between exogenous ketones and endogenous ones are that endogenous ketones are naturally produced in the body whereas exogenous ketones need to be supplemented.
These ketones contribute immensely to boosting energy levels in the body.
These are known to increase mental focus and manage cholesterol and blood pressure levels by cutting down unwanted fat.
The BHB salts in the powder, on consumption, release ketones into your bloodstream which improves insulin sensitivity.
These efficiently manage blood sugar levels that curb overeating or frequently eating tendencies.
Also, the hydrolyzed collagen peptides provide vital keto collagen protein to your system that is responsible for the growth and development of your skin, hair, nails, tendons, joints and several other vital organs.
L-Citrulline is a non-essential amino acid that gets converted into L-arginine and nitric oxide by your kidneys.
These resultant compounds are beneficial for your cardiovascular and circulatory systems.
These also contribute to the improvement of your overall immune system.
Additionally, it also contains magnesium and calcium that helps in strengthening bones and improving digestion processes.
The MCT oil contained in the formula goes straight to the liver where they break down like carbohydrates instead of regular fats that interferes with the digestion process.
For this reason, MCTs provide an instant and well-sustained level of energy.
This health supplement has a very smooth texture and tastes great with anything.
It mixes and evenly distributes with any milk or smoothie you take it with.
2. Nature’s Best Isopure Zero Carb
This protein powder from Isopure Zero Carb is one of the most trusted protein supplements companies (Nature’s Best)
It has been catering to the needs of numerous fitness enthusiasts for a significantly long period.
Isopure Low Carb Protein Powder is a high protein supplement that provides you with the right nutritive values for muscle growth and development.
As has been already pointed out, it has a very low carbohydrate and calorie content, so you run no risk of adding on unhealthy fat bulk with your keto protein diet.
Also, the product contains low carb whey protein isolate which is one of the purest forms of protein that can be formulated with a health supplement.
Additionally, it contains the beneficial antioxidant-rich extracts of black and green tea.
The plausible cons with this protein supplement are that it is a dairy product and has a high sodium content.
The brand offers a range of delectable flavors like Natural Chocolate, cookies, and Cream, Creamy Vanilla, Colombian Coffee, and Strawberry Cream among others.
3. Optimum Nutrition Gold Standard 100%
Optimum Nutrition is a very popular and respected brand of protein supplements.
And, the Gold Standard 100% Whey of this brand is an absolute success amongst fitness freaks.
Optimum Nutrition Gold Standard 100% Whey Powder provides a pure protein supplement enriched with essential nutrients that give you a balanced and wholesome protein diet.
It contains approximately 5 grams of naturally occurring BCAAs that are responsible for stimulating protein synthesis for muscle growth.
Whey Protein Isolates the body quickly absorbs concentrates and contributes to muscle mass development when paired up with resistance or weight workout regimes.
It also facilitates a stronger insulin response in the body.
This burns down excessive sugar and calorie leading to fat reduction and muscle build-up.
Additionally, the “premium ultra-filtered” whey concentrates that this brand offers contribute to increasing the levels of glutathione, which is one of the primary antioxidants in the body.
Users have also said that the whey is easier to digest and prevent gas-related stomach issues.
That usually happens in the case of supplements that have lesser protein content and are generally high in lactose.
The body more quickly absorbs the whey peptides that are contained with the formula than regular intact protein forms.
This makes it an ideal food, especially for pre and post-workout sessions.
This is one of the best ketprotein low-carb shakes for weight loss (keto protein shake).
4. IdealLean Protein (Best for Women)
The IdealLean Protein powder is a protein health supplement that has been created especially for women.
It achieves a perfect blend of protein and other nutrients that work towards reducing fat and increasing muscle mass for toning the female body into the ideal shape.
IdealLean Protein powder is one of the best for women’s workouts sessions and fitness regimen.
It provides a total of 20 grams of proteins with 80 calorific units without any carbs, fats or sugar.
Whey protein isolates provide a solid protein dose to each serving that is quantitatively accurate as per the requirements for women’s health.
It contains basic BCAAs that help in the slimming and toning process.
It also helps in the breakdown of complex enzymes producing energy for the body.
Fruit nutrients like acai, blueberry, and mangosteen, paired with Glutamine improves the immune system, keeping sickness at bay.
Vitamins and Minerals such as Vitamin D, calcium, magnesium, and folic acid contribute to the improvement of vital organs and their functions.
These also capacitate the female body for a strict workout regimen.
This is a great protein supplement for a ketogenic lifestyle as well.
5. Onnit Grass-Fed Whey Protein Isolate
Onnit has been one of the biggest brands specializing in both physical fitness equipment and health supplements for training and kitchen requirements alike.
The most attractive selling point of the brand is their usage of entirely natural ingredients in their food supplements, which is also the case with their Grass-Fed Whey Protein Isolate.
The Onnit Whey Protein Isolate offers pure whey protein isolate that significantly contributes to the growth and development of muscle mass when coupled with rigorous training regimes.
It rapidly burns down fat, getting rid of all that unwanted weight, and helps to manage cholesterol and blood pressure levels.
It delivers approximately 20 grams of protein with 5 grams of carbs (no sugar), 2 grams of fiber, and 2 grams of fat (saturated 0.5 grams) in every single scoop.
The only downside can be that it might be a bit higher in carbs and fats content compared to other whey isolates.
The introduction of the probiotic bacteria in the formula makes it stomach-friendly which helps to maintain the intestinal flora of good bacterias.
This paired with the unique blend of seven digestive enzymes helps to improve digestion considerably.
Being an easily absorbable and digestible protein, this amino acid accelerates the recovery process, restoring all the vital nutrients in your muscles.
This protein keto powder contains no added sugar. It consists of stevia leaves, salt and monk fruit that makes up for the taste.
Additionally, the presence of lactase in the formula makes it easily-digestible for lactose-intolerant people.
6. BPI Sports ISO-HD Protein Powder (new addition for 2020)
I decided to add the BPI product to my list, due to its reputation on Reddit among Keto lovers. It contains only 3 grams of carbs and no lactose. Isolates are filtered to eliminate lactose, carbs and fat, which resulted in a product that is leaner, higher in protein, and provides faster digestion than standard whey.
Each batch is third-party-inspected to ensure quality in every single container. ISO HD protein powders may be especially beneficial due to the low-calorie and low-carb formula with no sugar.
7. Ketologie Keto Shake (New Product)
I am providing the experience of a friend of mine with this product below:
I stumbled upon ketologie when I was reading up on different weight loss supplements. As I was looking through their website I found a lot of valuable information, as well as a forum with many weight-loss advocates that I could ask questions.
I found ketologie to be the perfect place to keep me up to date on the latest weight loss supplement information. The same day I started my new journey. I started off eating a ketogenic diet (high fat) once a day.
As time went on, and after researching more about the diet, I decided to make it more of a lifestyle change and to switch to one of the ketogenic diets which is basically a diet that allows you to eat whatever you want while still losing weight. I followed the diet for 3 months and lost around 16lbs.
After the 3 month period, I decided to give ketologie a shot and to start getting up to date with any new information that they released. From this point on, I have been getting daily emails with all sorts of tips and advice. I have noticed that I am feeling great and have more energy and the cravings have pretty much gone away.
At first, I thought I would be craving anything and everything, as I was eating primarily healthy food. Now, I just crave sweets. I am basically eating nothing but ketosis shots, which are keto shakes that taste amazing. The best thing is that I am able to eat whatever I want, while still losing weight. I am only 19, so I am hoping that my body can keep up with the keto for a long time.
I am not getting the normal energy boost from eating sugar and stuff. I have noticed that I feel more alert and my mood has improved. Ketologie has been by far the best choice that I have made in regards to diets.
Some other products I decided not to include: Elevate Nutrition Plant-Based Vegan Performance (plant-based protein), Kiss My Keto Protein, Julian bakery paleo protein powder (double chocolate), Ora Organic Chocolate Protein Powder (made with sprouted rice), Ancient Nutrition KetoCOLLAGEN Powder, naturade vegan smart plant-based
On The Other Hand No So Low Carb Protein Powders …
BioTrust is a brand that manufactures its protein powder using micellar casein, whey isolate, and milk protein concentrate.
It is satiating and consists of many digestive enzymes.
But, the problem with this product is that it’s not that low in carb content, contains soy-lecithin and is very expensive for the quantity of product that comes in the jar.
The Paleo Thin (Double Chocolate) is a favorite protein mix that contains Pastured Beef Protein.
It offers a convenient way of taking your daily protein supplement and is especially suited for an on-the-go lifestyle.
The only problem with this mix is that it doesn’t taste all that well even with the flavor is that of ‘double-chocolate’ and is difficult to mix in with smoothies and has an overwhelming stevia sweetness.
Is Pea Protein Good to Take On Keto?
Yes, pea protein is good to take on keto. The reason is that 25-gram per serving, however, contains 20 grams with zero sugar and only 1 gram of total carbohydrate. Many keto dieters love this protein isolate due to it being concentrated and low in carbohydrates at the same time. You get more protein per serving, without risking getting out of ketosis state.
How Much Protein Do You Need on a Keto Diet?
A Ketogenic or “Keto” diet is one that consists of high protein, medium to low carbs, and even lower calorific food items in balanced and specific proportions.
It is immensely helpful in regulating several physical functions by activating our metabolic activities.
And, it significantly works towards improving issues like blood pressure, blood sugar levels, cholesterol levels, curbing overeating tendencies, and elimination of unwanted fat.
The primary diet ingredient taken in a large amount on a keto diet is protein.
Proteinous food and supplements contribute to maintaining a firm and fit body structure with an immense quantity of energy for an active lifestyle.
But, the debate is all about how much to take these proteins into your body.
Because excessive protein intake can inversely lead to organ degeneration and even failure, if not supported by a balanced diet.
What’s the Solution?
If you want to improve your body composition along with shedding unnecessary weight, then you can opt for a low carb keto diet with an adequate amount of consumption.
This prevents excessive muscle loss while improving the necessary aspects of your physical composition.
And to get that perfect bikini or swimwear body, you have first to lose fat but, at the same time, preserve your muscle mass.
Resorting to sufficiently proteinous diets coupled with a dedicated and good workout regimen will make you gain muscle mass even on a diet.
If you plan to lose weight, you should consume between 0.68 to 1 gram per pound (or 1.5 to 2.5 per kilograms) of your Lean Body Mass (LBM).
Your Lean Body Mass is your total body weight minus your fat weight.
It is actually, the total amount of your body weight that does not include any of the fat content of your body.
For example, if you weigh 150 pounds with 30% body fat, your LBM would be 150 minus 30% of 150 which equals 105 pounds.
Therefore, according to this calculation, your protein intake should be between 0.68*105 to 1*105 which equals 71.4 grams to 105 grams per day.
If you are a highly active person, I’ll advise you to aim for the upper limits of this range as muscle building and maintenance should be your top priority.
People with a sedentary lifestyle can choose to stay around 0.7 grams to 0.8 grams per pound LBM.
Top Keto Bomb Recipes
It is time for the best part of this guide. Because we have brought some really awesome Keto Bomb recipes for all of you keto lovers out there.
These recipes are not only packed with essential nutrients, but they are also unbelievably simple to prepare at your homes!
So let’s get right to it!
Bacon Fat Bombs
Peanut Butter Cups Fat Bomb
Ingredients For the Chocolate Shell
Ingredients For the Peanut Butter Filling
Strawberry Cheesecake Fat Bombs
The Best Place to Buy
These keto-friendly protein powders are readily available on their company’s official websites that helps you to make better choices without having to doubt their authenticity.
The supplements are also available on Amazon where you can have them delivered to your house in just a few days (I love Prime).
You can also buy most of these at Walmart or a well-stocked grocery or departmental store in your location.
But, no matter where you buy your supplements from, do not forget to check their brands and seals of authenticity.
Also, it is important to check for the manufacturing and expiration dates on all the products.
Always double-check the products that you will consume and clarify every doubt that you have with the manufacturer and dealer.
Is Whey Protein Powder Keto-Friendly?
As many people are trying to lose weight, this has prompted them to turn to protein supplements. It is said to help you keep your lean muscle mass even when you are dieting. However, certain types of supplements could pose a problem. Among these are whey supplements, especially the ones marketed as keto-friendly. This is because it requires dietary fats to be replaced with carbohydrates. This means the fact that the powders are made from must be replaced with other fats such as olive oil, nuts, or fatty fish. Whey contains a high proportion of lactose and is therefore very lactose intolerant. You might even suffer from an upset stomach after consuming it. However, there is plenty of healthy alternatives to whey powder such as plant-based powders such as pea or hemp protein that do not cause such reactions. However, most of the whey powder contains lactose, and so people with lactose intolerance can only consume it by taking natural lactase enzyme supplements.
Therefore, for those with intolerances, you might want to avoid whey supplements. Because of its low carb content, it can be consumed without creating any problems with your diet. It is loaded with amino acids which aid in fat loss. These amino acids are the building blocks of muscle tissue. The fat-burning properties are directly related to how many of these amino acids you get from a single serving of protein. It is high in branched-chain amino acids, leucine, isoleucine, and valine. These are essential amino acids that provide energy for the cells in the body. It contains glutamine, which is necessary for proper muscle recovery. This is why you find some of the best powders on the market which contain whey protein, creatine, glutamine, and vitamin B12.
Keto Protein Powder Recipes
Nothing beats a tasty breakfast when you’re on the keto diet. There are lots of healthy keto protein powders that are easy to make at home, but the flavors of each one vary widely. Here are some of the best keto protein powders, in no particular order. No keto person’s diet should be dictated only by protein. While eggs and animal proteins are clearly high in protein, there are several more proteins and whole foods that can be made with minimal nutritional impact. Take a look at some of our keto protein powder recipes below! Vegetables, Tomatoes, Tomato Ketchup, Spinach.
Will Whey Protein Kick Me Out of Ketosis?
There are two points to this question. First, eating to stabilize your blood glucose may result in rapid insulin release (more than you would expect). Some studies even suggest that doing this may lead to ketosis. This is a state in which blood glucose levels drop and your body begins burning fat instead of carbs for fuel. In fact, many people will enter this state after eating a high-carb meal. But, it’s not necessary. With a healthy diet, the sugar that your body breaks down will be the ones that are converted to ketone bodies. These are the body’s natural fuel sources.
Second, there is no one-size-fits-all rule. With meal frequency, you are more likely to have an insulin release if your meal has an adequate carbohydrate portion. A lower-carb portion will, in turn, cause an insulin release. Because you are seeking to decrease the insulin, carb consumption, don’t skimp on your protein. It can help to compensate for the carbohydrate imbalance. It does, however, take more protein to properly regulate blood glucose than many people realize. Protein’s main purpose is to stimulate insulin and stimulate the body to use carbohydrates for fuel. If you don’t increase your protein, you will probably be in ketosis long before you will reach the desired blood glucose and insulin levels. While many nutritionists still believe that protein will cause a loss of muscle mass, this is largely a myth. The body can be leaner without losing muscle mass.
Does Keto Protein Powder Help You Lose Weight?
This is a question I’ve been asked more than any other – what do I use in my daily nutrition routine to lose weight? It’s a simple question, but also one with a lot of complex answers. That’s because the answer to losing weight depends on what your goal is – and where you’re starting from. If you have an eating disorder, the best thing you can do to start losing weight is to completely change your diet and lifestyle, and learn how to be a healthier person. But if you’re looking to just shift some pounds around, you need to focus on eating less and moving more.
That’s the most direct path to dropping those pesky pounds. Another step you can take to lose weight is trying a low-carb diet, like ketogenic, or LCHF. That’s where you completely eliminate carbs and substitute healthy fats for the ones your body isn’t capable of breaking down.
Do Protein Shakes Break Ketosis?
Protein shakes are your next best option if you’re looking to maintain your body fat levels while maintaining a moderate amount of muscle. Research suggests that you can consume 300 grams of protein, along with 100 grams of carbs, during a meal, and that you will still maintain a steady amount of energy. It’s also important to note that protein shakes shouldn’t be your sole source of nutrition, and instead they are meant to be a source of protein and carbs to fuel your workout.
Why Do Protein Shakes Work for Keto Diets? Protein shakes are better suited for keto diets, as they are high in fat. A lot of protein shakes are naturally high in carbs, but this isn’t good for keto diets because carbs are being used for fuel during your workouts, and your body needs to limit its carbohydrate intake during the day to prevent fat storage.
Ketogenics Zero Carb Protein Powder Review
I recently tried the Ketogenics Zero Carb Protein Powder, and I must say, it’s a game-changer for anyone following a low-carb or ketogenic diet. The best thing about this product is that it truly lives up to its name – it contains absolutely zero carbs! This is fantastic for maintaining ketosis and supporting my fitness goals without worrying about unwanted carb intake.
Not only does it provide a reliable source of protein, but the taste is surprisingly delicious. The powder blends smoothly with water or almond milk, creating a creamy and satisfying shake. I appreciate that it doesn’t have any artificial sweeteners, making it a clean and natural option for my protein needs.
Additionally, the texture is smooth and doesn’t have that gritty feel that some protein powders tend to have. It keeps me feeling full and energized after my workouts, which is essential for my active lifestyle.
Overall, I highly recommend Ketogenics to anyone on a low-carb or ketogenic diet. It’s an excellent choice for those looking to support their protein intake without compromising their carb restrictions. I will definitely be keeping this as a staple in my pantry!
Frequently Asked Questions
Is it OK to Drink Protein Shake in Keto?
Yes, it is generally acceptable to drink protein shakes while following a ketogenic diet, provided the protein shake is specifically formulated to be low in carbohydrates and fits within your daily carb allowance. Protein shakes can be a convenient way to supplement your protein intake and support muscle maintenance and recovery during a ketogenic diet.
When selecting a protein shake for a ketogenic diet, it is essential to choose one that is specifically labeled as “keto-friendly” or “low-carb.” These shakes typically contain minimal net carbs, which are calculated by subtracting dietary fiber and sugar alcohols from the total carbohydrate content. Additionally, opt for protein shakes that do not contain added sugars or high-carb ingredients, as these can disrupt ketosis.
While protein is a critical macronutrient for overall health and muscle function, it’s crucial to strike a balance and not consume excessive amounts, as excess brown rice protein can potentially convert into glucose through a process called gluconeogenesis, which might hinder ketosis.
Remember that every individual’s nutritional needs are different, and consulting with a healthcare or nutrition professional can help tailor your ketogenic diet to your specific goals and requirements, including the appropriate consumption of protein shakes.
Is a High Protein Low Carb Diet the Same as Keto?
While a high-protein, low-carb diet shares some similarities with the ketogenic (keto) diet, they are distinct dietary approaches with differences in macronutrient composition and metabolic effects.
A high-protein, low-carb diet typically involves an increased intake of protein while reducing the consumption of carbohydrates. The emphasis on protein is intended to support muscle maintenance, satiety, and, in some cases, weight loss. However, the reduction in carbs may not be as drastic as in the keto diet, and the primary goal is not necessarily to induce a state of ketosis.
The ketogenic diet, on the other hand, is characterized by a significant reduction in carbohydrate intake (typically below 50 grams per day), leading the body to shift from using glucose as its primary fuel to relying on ketones, which are produced from the breakdown of fats. The keto diet usually includes a higher proportion of dietary fat, moderate protein intake, and very low carbohydrate consumption to maintain ketosis.
One key difference lies in the metabolic state each diet aims to achieve. The high-protein, low-carb diet primarily focuses on managing insulin levels and promoting a moderate state of ketosis, while the ketogenic diet specifically aims for a sustained and deeper state of ketosis.
Individual responses to these diets can vary, and factors such as health goals, activity levels, and metabolic health should be considered when choosing between a high-protein, low-carb diet and the keto diet. It is advisable to consult with a healthcare professional or a registered dietitian to determine the most suitable dietary approach based on individual health needs and goals.
What is the Best Keto Protein Powder to Buy?
So, this is the end of my review on the five best brands, and low-carb diet shakes for Keto (low-carb meal replacement shakes).
I understand that it can be challenging to find that perfect protein powder that gives you the required amount of protein but complements the ketogenic diet too.
I also understand the value of authenticity that should come with every health product.
While all the 5 products mentioned here are great in their own unique way, my absolute #1 choice would be the Perfect Keto Protein Powder. ( Click Here and use 15% OFF Limited Time discount Code WELLWIRES15)
The Perfect Keto product has all the ingredients such as BHB, and MCT, a protein supplement that needs to provide the best results to people in all stages of their ketogenic diet.
It is also gluten-free, contains no preservatives, and gives you a modest choice in flavors.
Go ahead and try it out! I’m sure it would work wonders for you as it did for me.