Is protein powder a healthy addition to a ketogenic diet?
Whether you’re already familiar with the ins and outs of the keto (ketogenic) diet or are just starting to explore its benefits, you’ve probably come across a lot of information about this increasingly popular diet! With all this information, knowing what foods to eat (and not to eat) while on keto can be confusing. You may be wondering: should I take protein powder while on a ketogenic diet?
What is the ketogenic diet?
Simply put, the ketogenic diet is a low-carb, high-fat, moderate-protein diet. The extreme carbohydrate restriction of the ketogenic diet is similar to that of the Atkins diet, although the two diets differ in their approach to fat intake. The ketogenic diet is centered on the idea of reaching a metabolic state called “ketosis,” in which the body is said to increase its efficiency in burning fat for energy.
What are the benefits of following a ketogenic diet?
The ketogenic diet has been linked to benefits ranging from weight loss, lowering blood sugar levels, preventing the risk of heart disease, and managing diabetes. In the 1800s, the ketogenic diet was used to manage diabetes, and in the 1920s, it was used in children with epilepsy who were not responding to medications. It is also being tested and used for cancer, diabetes, polycystic ovary syndrome, and Alzheimer's disease.
What foods should I eat on a ketogenic diet?
There are many different ways to “go keto,” but all versions share the common element of carb restriction. In general, keto dieters reduce their carb intake to less than 50 grams per day. To put that into perspective, many people who aren’t on a ketogenic diet consume as much as 225-325 grams of carbs in their normal diet.
The general breakdown of daily calories on a ketogenic diet is as follows: 70-80% of calories from fat, 5-10% of calories from carbohydrates, and 10-20% of calories from protein. Unlike many diets that encourage a more drastic increase in protein consumption, the keto diet limits protein intake to a moderate amount, as too much protein is thought to prevent ketosis.
Are protein powders good for a ketogenic diet?
Protein powder can be a great way to give your body the protein it needs while on keto. Protein powder blends that are low in carbs (1-2 grams) and contain 20-30 grams of protein are best for keto. While many protein shakes don’t contain much fat, you can easily add fat to your daily shake by making a shake that includes coconut oil or nuts.
