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!
You can be on a Ketogenic diet and build muscle ONLY if your nutrition is on point and you take the right protein supplements.
And it’s crucial that you take the right supplement, or else the effects can give you bad to the worst possible outcome imaginable.
According to Cancer.org, in 2012 alone there were 2844 cases of adverse incidents caused by dietary supplements.
I’ve seen so many people suffer from taking the wrong keto protein powder and “low-carb” shakes that I felt compelled to write this thorough guide.
Here, I’ll talk about few of my personal best ketogenic protein powders and low-carb protein shakes to see if they can work for you as well.
Check it out!
It is one of the best ketogenic protein type supplements which is low in net carbs.
#1 Perfect Keto
This health supplement has a very smooth texture and tastes great with anything.
#2 Isopure Zero Carb Protein Powder
(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% Whey Powder
(Perfect Choice as Ketprotein Low-Carb Shakes for Weight-Loss)
It contains approximately 5 grams of naturally occurring BCAAs for muscle growth.
Best Keto Protein Powders
Let’s take a look at my choices below to discover what low carb protein powder is the best and why it is so.
Perfect Keto Protein Powder
The Perfect Keto Protein 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.
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 collagen 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.
Isopure Zero Carb Protein Powder
This protein powder from Isopure Zero Carb is one of the most trusted protein supplements out there.
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, Cookie, and Cream, Creamy Vanilla, Colombian Coffee, and Strawberry Cream among others.
Optimum Nutrition Gold Standard 100% Whey Powder
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 is responsible for stimulating protein synthesis for muscle growth.
Whey Protein Isolates the body quickly absorbs concentrates and contribute 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 contributes to increasing the levels of glutathione, which is one of the primary antioxidants in the body.
Users have also said that the whey protein 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).
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 those of acai, blueberry, and mangosteen, paired with Glutamine improves the immune system, keeping sickness at bay.
Minerals and vitamins like 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.
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 Grass-Fed Whey Protein Isolate offers pure grass-fed 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 that 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.
On The Other Hand…
BioTrust is a brand that manufactures its protein powder using micellar casein, whey protein 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 Protein Powder (Double Chocolate) is a favorite protein mix that contains Grass-Fed 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.
How Much Protein Do You Need on a Keto Diet?
A Ketogenic or “Keto” diet is one which 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 component taken in a high amount in a ketogenic 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 protein 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 a sufficiently proteinous diet 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 that equals to 105 pounds.
Therefore, according to this calculation, your protein intake should be between 0.68*105 to 1*105 which equals to 71.4 grams to 105 grams of protein 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 Keto-Friendly Protein Powders
These 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 from where you can easily have them delivered to your house.
You can also get most of these at Walmart or a well-stocked grocery or departmental store in your location.
But, no matter where you buy your protein supplements from, do not forget to check their brands and seals of authenticity.
Also, check for the manufacturing and expiration dates of all such products.
Always double check the products that you will consume and clarify every doubt that you have with the manufacturer and dealer.
What to Buy?
So, this was my review on the five best protein powders, 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 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.
The Perfect Keto product has all the ingredients such as BHB,MCT, etc. a protein supplement 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.