Keto Powders: Do They Work For Weight Loss?

The ketogenic diet is a very low-carb, high-fat diet that has been embraced by many for weight loss, decreasing acne and skin inflammation, curbing hunger cravings, and managing Type 2 Diabetes. The goal of the keto diet is to get the body into a state of ketosis, where it uses ketones for fuel instead of carbohydrates. This shift in metabolism can be challenging to achieve and maintain, and that's where keto powders come in.

Keto powders are designed to help people get into and sustain ketosis. They contain ketone bodies, usually in the form of ketone salts or ketone esters, which are said to increase blood ketone levels and mimic the state of ketosis. This can be especially helpful for those new to the keto diet or those experiencing the dreaded keto flu, which includes symptoms like constipation, headache, bad breath, muscle cramps, and diarrhea.

While keto powders can be a useful tool for those following a keto diet, it's important to do your research and choose a product that fits your specific needs and goals. Some things to consider are the type of keto powder, its ingredients, and any potential side effects. Additionally, combining keto powders with a ketogenic diet may not be suitable for everyone, so it's always a good idea to consult a healthcare professional before starting any new supplement or diet.

What is the keto diet?

The keto diet, or ketogenic diet, is a very low-carb, high-fat diet. The goal of the keto diet is to get the body into a state of ketosis, where it uses ketones for fuel instead of carbohydrates. Ketosis is a metabolic state in which the body uses fat for fuel instead of carbs.

The keto diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts the body into ketosis. When this happens, the body becomes very efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

The keto diet typically contains 70% fat, 20% protein, and only 10% carbs. It is important to moderate protein consumption as it can be converted into glucose if consumed in high amounts, which may slow the transition into ketosis.

The keto diet is advertised as a weight-loss solution but is actually a medical diet that comes with serious risks. It is best to make this only a short-term dietary change to jump-start weight reduction. The keto diet is also used to help reduce the frequency of epileptic seizures in children.

There are several versions of the keto diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high-protein ketogenic diet. The SKD and high-protein ketogenic diets have been studied extensively, while the CKD and TKD are more advanced methods primarily used by bodybuilders or athletes.

Why do people follow a keto diet?

The keto diet is a low-carb, high-fat diet that has been associated with several health benefits. Here are some reasons why people follow a keto diet:

Weight Loss

The keto diet is well-known for its potential weight loss benefits. By reducing carbohydrate intake and increasing fat consumption, the body is forced to use fat for energy instead of carbohydrates, leading to weight loss. Several studies have shown that the keto diet can be effective for long-term weight loss, with some individuals losing more weight on a keto diet compared to a low-fat diet.

Improved Health

The keto diet has been linked to various health benefits, including improved heart health, reduced risk of certain cancers, protection against Alzheimer's disease, reduced seizures in people with epilepsy, and improved symptoms of polycystic ovary syndrome (PCOS). The keto diet can also help manage acne and improve heart health by reducing cholesterol levels.

Blood Sugar Regulation

The keto diet can be beneficial for people with type 2 diabetes or prediabetes. It helps to lower blood sugar and improve insulin sensitivity, leading to better blood sugar management. In one study, individuals with type 2 diabetes who followed a keto diet experienced a significant reduction in hemoglobin A1C levels, which is a measure of long-term blood sugar control.

Neurological Benefits

The keto diet was originally developed as a treatment for neurological diseases such as epilepsy. Research has shown that the keto diet can significantly reduce seizures in epileptic children, especially those who have not responded well to other treatments. The keto diet may also provide neuroprotective benefits, strengthening and protecting brain and nerve cells.

Appetite Suppression

The keto diet can help reduce appetite and hunger. This is because keto diets consist of foods that are filling and may reduce hunger-stimulating hormones. As a result, individuals may experience decreased appetite and find it easier to stick to the diet.

Can I have protein powders on a keto diet?

Yes, you can have protein powders on a keto diet, but it's important to choose the right one. Protein powders are powdered forms of protein that come from plants, such as soybeans, peas, rice or potatoes, or from eggs or milk (casein or whey protein).

Some protein powders contain other ingredients, including sugars, artificial flavours, vitamins and minerals, and importantly, carbohydrates. Those will not only give you an abundance of extra calories, but they could also push you over the recommended percentage of protein for the day, meaning that your body will no longer be in ketosis.

Therefore, it's recommended that you always check the ingredients list before purchasing a protein powder if you're following a keto diet.

• Whey protein
• Collagen protein
• Pea protein
• Casein protein
• Rice protein
• Soy protein
• Hemp protein

What are the best keto protein powders?

The ketogenic diet is a very low-carb, high-fat diet. The goal is to get your body into a state of "ketosis", where it relies on ketones for fuel instead of carbohydrates. A keto powder can help you get into ketosis faster and stay there.

Perfect Keto Collagen Peptides Protein Powder with MCT Oil

This powder has only two net carbs per serving, making it perfect for a keto or low-carb diet. Each scoop contains 10g of collagen protein and 5g of pure MCT oil powder. The combination of MCT and collagen slows down the absorption of protein, maximising its efficiency. Collagen also has benefits for hair, nails, joints, muscles, tendons, ligaments, eyes, gut, heart and brain health. It also contains acacia fibre, which won't cause blood sugar spikes. It dissolves easily and can be mixed with hot or cold drinks.

ZonePerfect Keto Powder

ZonePerfect's keto powder helps you meet your exact macros with a mix of 75% fat, 20% protein and 5% carbs. It's made with MCTs from butter, providing an extra dose of healthy fat fuel. It comes in individual serving packets, making it a great option for those on the go. It blends into a creamy, filling, and satiating meal substitute, with minimal carbs per serving. It's gluten-free and contains no soy, flavours, colours or artificial sweeteners.

Keyto Collagen Protein Powder With MCT Oil

Keyto's all-natural collagen protein powder is sourced from grass-fed and pasture-raised cattle. It's combined with MCT oil powder from coconuts and essential electrolytes, providing an energy boost while keeping your ketone levels in check. Collagen supports the growth of hair and nails, as well as the health of joints and muscles. It mixes well with any drink and fits with paleo and low-carb diets.

Keto Drive Exogenous Ketone Performance Complex

Keto Drive's blend contains a patented BHB complex to increase ketone levels in your blood, boost athletic endurance, enhance mental performance and provide an energy boost. It's also supplemented with vitamin A, calcium, sodium and magnesium, and has no carbs or sugar. It mixes easily with water and can help mitigate the negative effects of the "keto flu".

Perfect Keto Whey

Perfect Keto Whey is another great option from the brand, containing 3g net carbs per serving. It's made from grass-fed dairy cows and contains added MCTs for added focus and satiety.

Quest Whey Protein

Quest's Cinnamon Crunch Protein Powder is a tasty option, containing 4g net carbs per serving. It works well in baking and can be used in recipes like keto mug cakes.

Isopure Whey Protein

Isopure's Whey Protein Powder is a zero-carb option, and its Cookies & Cream flavour makes a great keto fat bomb ingredient.

PaleoPro Protein Powder

This PaleoPro powder is dairy-free and made from pasture-raised beef. It's gluten-free, contains no added hormones, and has zero carbs per serving.

NutraBio

NutraBio is considered the most effective whey protein on the market, according to reviews. It's lactose-free, soy-free, and contains only 1g of carbs per serving.

What are the benefits and drawbacks of keto powders?

Benefits and Drawbacks of Keto Powders

Keto powders are supplements that can help individuals get into a state of ketosis, where the body uses ketones for fuel instead of carbohydrates. While the ketogenic diet has been associated with various health benefits, it can be challenging to maintain due to its restriction of carbohydrates. This is where keto powders come in, offering a potential solution to make the process easier and faster. However, it is important to understand the benefits and drawbacks of using these supplements to make an informed decision.

Benefits:

• Speeding up the process: Keto powders can help individuals get into ketosis more quickly and sustain this state. This is especially useful for beginners who are just starting the keto diet and want to avoid the "keto flu," which includes symptoms like brain fog, irritability, nausea, and muscle soreness.
• Convenience and taste: These powders offer an easy and tasty way to stay on track with keto goals. They come in various flavours, such as chocolate and vanilla, and can be mixed into drinks or shakes.
• Appetite suppression: Some keto powders contain ingredients like MCT oil, which can help suppress appetite and reduce cravings. This can be beneficial for weight loss by reducing calorie intake.
• Energy boost: Keto powders can provide an energy boost throughout the day, making them a great stimulant for mornings, workouts, or when experiencing an afternoon slump.
• Nutritional support: Some keto powders are fortified with additional nutrients like collagen, which can support skin, hair, nail, joint, and muscle health.

Drawbacks:

• Cost: Keto powders can be expensive, with prices ranging from $30 to $50 per container. Additionally, to maintain ketosis, multiple servings per day are often required, increasing the overall cost.
• Stomach upset: Some individuals have reported experiencing stomach discomfort, nausea, and diarrhoea after consuming keto powders. It is recommended to start with a smaller dose to assess tolerance.
• Taste and texture: While some people enjoy the taste of keto powders, others find them too sweet or bitter. Some powders may also leave an unpleasant aftertaste or oily mouthfeel.
• Inadequate serving size: A common complaint about keto powders is the small serving size, with some containers appearing less than half full. This can be disappointing, especially given the relatively high cost of the product.
• Inconsistent results: While some users have reported successful weight loss and improved energy levels, others have found that keto powders do not significantly impact their weight or energy levels.

Frequently asked questions