Power Protein: Keto-Friendly Or Not?

The ketogenic diet is a high-fat, low-carb eating plan that has gained popularity for its potential benefits for weight loss and blood sugar control. While on the keto diet, it is essential to monitor protein intake.

Protein is a building block of life and is crucial for healthy brain function, skin, bone and muscle health, building muscle mass, and recovering after workouts.

There is a common misconception that too much protein can kick someone out of ketosis. This is because the body produces ketones from fat, so it is assumed that carbs and protein should be kept to a minimum. However, this is not necessarily true. Carbs are the only macronutrient that can interfere with ketosis, while eating protein will not affect ketone levels.

When following the keto diet, it is recommended that 75-80% of calories should come from fat, 20% from protein, and 5% from carbohydrates.

There are many keto-friendly protein powders available on the market, including whey protein isolate, casein protein, egg white protein, and pea protein. These protein powders are typically low in carbohydrates and can be easily added to shakes, smoothies, or baked goods.

In addition to protein powders, there are also other keto-friendly protein sources such as beef, poultry, pork, fish, shellfish, organ meats, eggs, and dairy.

Overall, while on the keto diet, it is important to monitor protein intake and choose high-quality protein sources to support overall health and well-being.

Animal proteins like fish, shellfish, meat, poultry and eggs are keto-friendly

Animal proteins are an excellent source of nutrition for those on a keto diet. Fish, shellfish, meat, poultry, and eggs are all keto-friendly and can be enjoyed as part of a low-carb, high-fat diet.

Fish and shellfish are very keto-friendly and offer numerous health benefits. Salmon and other fatty fish like sardines and mackerel are not only carb-free but also rich in B vitamins, potassium, selenium, and omega-3 fats. These nutrients have been linked to improved brain health, lower insulin levels, and increased insulin sensitivity. The American Heart Association recommends that adults consume 8–10 ounces of seafood per week.

Meat and poultry are considered staple foods on the keto diet. They contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which is essential for preserving muscle mass during a low-carb diet. Grass-fed meat is particularly recommended due to its higher content of omega-3 fats and conjugated linoleic acid (CLA).

Eggs are another extremely healthy and keto-friendly protein source. A large egg contains less than 1 gram of carbs and about 6 grams of protein. They have been shown to trigger hormones that increase feelings of fullness and promote weight loss. It is important to consume whole eggs as most of the egg's nutrients, including antioxidants that protect eye health, are found in the yolk.

In addition to these animal protein sources, dairy products like cheese, plain Greek yogurt, and cottage cheese are also keto-friendly. They are low in carbs and high in protein and healthy fats.

When following a keto diet, it is important to monitor your carb intake and choose animal proteins that fit within your daily carb allowance.

Dairy products like cheese, greek yoghurt, cottage cheese, cream, butter and ghee are keto-friendly

Dairy products are a great source of nutrition for people on a keto diet. Cheese, Greek yoghurt, cottage cheese, cream, butter, and ghee are all keto-friendly.

Cheese is an excellent option on the keto diet as it is very low in carbohydrates and high in fat. For example, an ounce of cheddar cheese has 1 gram of carbohydrates, 6 grams of protein, and a good amount of calcium. Cheese is also high in saturated fat, but studies suggest that it may not increase the risk of heart disease. In fact, cheese may even help protect against it. It is also a good source of CLA, which has been linked to fat loss and improvements in body composition.

Greek yoghurt and cottage cheese are also nutritious, high-protein foods that can be eaten in moderation on the keto diet. They have been shown to help decrease appetite and promote feelings of fullness. Greek yoghurt has a slight edge in calcium content, and it is also more likely to contain probiotics. However, some brands of cottage cheese also contain probiotics, so it is important to read the label. Cottage cheese can be loaded with sodium, so it is best to opt for a reduced-sodium variety if you are watching your salt intake.

Cream, butter, and ghee are also keto-friendly. They are rich in CLA, which may promote fat loss. However, it is best to enjoy these foods in moderation, as excessive consumption of saturated fat may be linked to an increased risk of cardiovascular disease and stroke.

In addition to dairy products, whey protein is another keto-friendly option for those looking to increase their protein intake. Perfect Keto's Keto Whey Protein, for example, has 15 grams of protein per 110-calorie scoop, with only 3 grams of carbohydrates and 4 grams of fat.

Plant-based foods like nuts, seeds, berries, avocados, olives, dark chocolate and cocoa powder are keto-friendly

Plant-based foods like nuts, seeds, berries, avocados, olives, dark chocolate, and cocoa powder are keto-friendly and can be a great addition to a ketogenic (keto) diet.

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and naturally lower your calorie intake. The lowest-carb nuts and seeds are the best for keto and include almonds, macadamia nuts, pecans, Brazil nuts, walnuts, hazelnuts, and pine nuts.

Berries are also keto-friendly, particularly raspberries and strawberries, as they are low in carbs and high in fiber. Blackberries and blueberries are also lower in carbs than some other fruits but may not fit into strict keto diets.

Avocados and olives, while technically fruits, are unique among vegetables in that they are fairly high in fat and suitable for the keto diet. They also contain fiber and are low in net carbs.

Dark chocolate and cocoa powder are also keto-friendly. Dark chocolate that contains a minimum of 70% cocoa solids is best and should be eaten in moderation.

Other plant-based oils that are good for the keto diet include olive oil, coconut oil, avocado oil, butter, and ghee.

Whey protein is keto-friendly and can be used to supplement your diet

Whey protein is a popular supplement used by many people, from bodybuilders to those on a keto diet. But is it keto-friendly? In short, yes. Whey protein is derived from dairy, and the process of making it filters out most of the milk sugar, resulting in a high-protein, low-carb product. This makes it an excellent supplement for those on a keto diet, as it helps them increase their protein intake without consuming too many carbohydrates.

Whey protein is a type of protein derived from dairy, typically from milk or cheese production. The process of making whey protein involves filtering out the milk sugar, resulting in a concentrated whey protein product with a high protein content and very few carbohydrates. This makes it an attractive option for those on a keto diet.

The Benefits of Whey Protein for Keto Dieters

For those on a keto diet, whey protein can be a valuable tool to help them meet their protein intake goals without consuming too many carbohydrates. A typical keto diet aims to keep daily carbohydrate intake below 50 grams, and whey protein products easily fall within this limit. For example, Perfect Keto's Keto Whey Protein packs 15 grams of protein per 110-calorie scoop, with only three grams of carbs, one of which is fibre.

In addition to helping keto dieters meet their protein goals, whey protein has also been shown to aid in maintaining muscle mass and performance during weight loss, which is an important consideration for those on a keto diet. A study by the Journal of the International Society of Sports Nutrition found that whey proteins may increase abdominal fat loss and relative fat-free mass adaptations in response to resistance training when compared to fast-acting carbohydrates. This means that drinking a post-workout shake with whey protein can support weight loss without compromising muscle mass.

Types of Whey Protein

When choosing a whey protein product, it's important to consider the type of whey protein it contains. There are two main types: whey isolate and whey concentrate. Whey isolate undergoes a more extensive filtration process, resulting in a product with fewer carbohydrates and a higher protein content, typically around 90-95% protein by weight. This makes it the better option for those on a keto diet. Whey concentrate, while still a high-protein product, contains more carbohydrates and is therefore less suitable for keto dieters.

Other Considerations

While whey protein can be a valuable supplement for those on a keto diet, it's important to remember that it should not be your only source of protein. A well-formulated keto diet should include adequate vegetables and other whole foods to ensure you're getting all the nutrients your body needs. Additionally, whey protein is derived from dairy, so it may not be suitable for those who are vegan or lactose intolerant.

In conclusion, whey protein is a keto-friendly supplement that can help those on a keto diet meet their protein intake goals while maintaining muscle mass during weight loss. However, it should be consumed as part of a balanced diet that includes a variety of whole foods, and it may not be suitable for everyone.

Collagen protein is keto-friendly and can aid in injury prevention

Collagen is a keto-friendly protein that can be beneficial for those following a ketogenic diet. While it is important to monitor your protein intake on a keto diet, as eating too much can cause you to revert from a fat-burning to a glucose-burning state, collagen also has several benefits that make it a good choice for keto practitioners.

Benefits of Collagen Protein for Keto Practitioners

Collagen is rich in amino acids that are often lacking in modern diets and can support hair, skin, nail, joint, and muscle health. Additionally, collagen can aid in injury prevention and recovery, especially when combined with exercise. Here are some of the key ways that collagen can help with injury prevention and recovery:

• Reducing joint pain and improving joint function: Collagen supplementation can help reduce activity-related joint discomfort and improve joint functionality, especially when combined with rehabilitative exercise. It may also increase pain-free time to exertion and improve muscle recovery.
• Improving body composition: Collagen supplementation, combined with resistance training, may lead to improvements in body composition, including increases in fat-free mass and decreases in body fat percentage.
• Reducing muscle soreness: Collagen has been found to reduce muscle soreness and improve recovery after strenuous exercise, possibly due to its role in ECM remodelling and tissue repair.
• Supporting collagen synthesis: Collagen supplementation can increase collagen synthesis, especially when combined with exercise and vitamin C. This may help improve tissue repair and prevent injuries.

How to Incorporate Collagen into Your Nutrition Strategy

When incorporating collagen into your nutrition strategy, it is important to communicate the reason for the change to the athletes and ensure they understand the benefits. It is also crucial to work closely with a multidisciplinary team, including medical and science practitioners, performance support staff, and coaching staff, to design a conditioning program that meets the specific needs of each player and their position.

Additionally, it is important to holistically review the status of the athlete or team, including availability rates, injury history, training response, and dietary intake, to determine if collagen supplementation would be beneficial. If it is determined that collagen supplementation is appropriate, it should be integrated into the athlete's daily routine and monitored over an agreed-upon timescale to assess its effectiveness.

Practical Tips for Collagen Supplementation

When supplementing with collagen, it is recommended to:

• Choose a supplement made from hydrolyzed collagen, as it is more easily absorbed by the body.
• Look for a supplement without any additives or sugar.
• Take the supplement twice a day to ensure adequate levels of collagen for repairing and rebuilding ligaments.
• Combine collagen supplementation with targeted warm-up exercises and strength training to protect your ligaments and joints.

Frequently asked questions