Ketogenic Diet, or commonly known as Keto Diet, is a low carb diet with more protein and fat intake. This diet has proven to be a success in weight loss and improved health performances. In this guidepost, we discuss all things related to the keto diet and share the best products available on the market that a keto dieter should be taking.
The concept of a keto diet is to use fat as an alternative fuel resource rather than carbohydrates. The process of burning fat results in the production of ketone molecules, which are the energy sources. Hence the name Ketogenic Diet!
Types of Keto diet:
The Keto diet comes in different variations. Let’s see what all varieties and their specifics:
1. Standard Ketogenic Diet (SKD)
This is the most recommended keto diet. A model diet for beginners. This diet is deficient in carbs, high in fat, and moderate in proteins. It contains 5% of carbs, 75% of fat, and 20% of protein.
This diet helps you to lose fat quickly with moderately intense activities like cycling, jogging, and yoga. The food intake recommendations are high- fat dairy products, low carb vegetables, nuts, and seeds.
Non-starchy vegetables like broccoli, cabbage, onions, and mushrooms; dairy including cheese and eggs; protein products like beef, pork, fish, soybeans; and fruits like berries and avocado are some suggestions.
2. Cyclical Ketogenic diet (CKD)
This diet is a combination of a standard keto diet with high carb intakes. A diet perfect for athletes and bodybuilders who are engaged in more advanced high-intensity activities.
This diet helps in muscle growth and stamina. The technique lies in including 5-days of the standard ketogenic diet with 2-days of high carbs diet.
Those two days should come with 70% carbs, 20% protein, and 10% fat, which boosts athletic performance. Food recommendation includes spinach, cauliflower, broccoli; high-fat diaries like hard cheeses, butter, cream; fruits like avocado, raspberries, blackberries; fat intakes like coconut oil, high-fat salad, and low-carb sweeteners, nuts and seeds.
3. Targeted Keto Diet (TKD)
This diet is a mix of a standard ketogenic diet and the cyclical ketogenic diet. You will be following a usual standard ketogenic diet with carbs intakes before and after workouts.
This diet will help you to do high-intensity activities without being out of ketosis. It is appropriate for beginner and intermediate training. With this diet, you will be able to intake an extra 25-50 grams of carbohydrates that give you enough support to perform your workouts.
Some intake suggestions will be high-glucose; gummy bears, Gatorade, Powerade, maple syrup, dextrose supplements, and glucose gel packs. This diet helps you taking in 270g protein, 75g carbs, and 115g fat.
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4. High-Protein Ketogenic Diet
This diet is similar to the standard ketogenic diet but with high protein intake. It is found to be more comfortable, and the most suggested dieting for weight loss.
This diet is 60% fat, 35% protein, and 5% crab. Protein intake in high proportion results in muscle growth (if working out), burning fat, and maintaining lean muscles.
Food recommendations are dairy items like cheese, yogurt, butter, milk; eggs, salmon, shrimp, turkey; chickpeas, black beans; almonds, and nuts.
Benefits of the Ketogenic Diet
Ketogenic Diet is one of the popular methods of dieting that results in weight loss and improved health. The benefits of a keto diet are listed below:
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Weight Loss
Ketogenic diet intakes a high amount of fat, moderate protein, and very low carbohydrates. Since the energy source of the keto diet is fat, weight loss results are seen faster with this diet.
The increase in protein content will naturally reduce your appetite.
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Regulates sugar level
One of the main advantages of a keto diet is that it controls the blood sugar level. Pre-diabetic or people with Type Ⅱ and Type Ⅰ diabetes are advised to follow a keto diet since it is proven to be more beneficial.
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Lowers blood pressure and cholesterolIrregularity
In blood pressure is always a risk factor for stroke, heart diseases, and kidney problems. The fat percentage in this diet helps you to lower the level of triglyceride particles and blood pressure resulting in improved heart health. A Keto diet helps to improve the HDL level (good cholesterol) and reduces LDL level (bad cholesterol).
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Enhances energy level and improves sleep
Fats are known to be the best source of energy, since keto results in fat burning, it improves your mood and makes you feel energized during the day. This diet has also been proven to advance your mental focus and sleep.
Drawbacks of Ketogenic Diet
Even though Ketogenic Diet is gaining popularity, it comes with its side effects too. If not done correctly, keto may result in an adverse impact. The significant side effects are:
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The ‘Keto flu.’
As you know, the keto diet is the concept of burning fat as an energy source instead of carbohydrates. When the carb intake reduces, it results in water retention in the body, thus leading to dehydration.
These causes flu-like symptoms which are commonly known as the ‘Keto Flu.’ The signs are headache, fatigue, and dizziness, nausea, which may tend to remain for a week or two.
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Constipation
Another effect of water loss is constipation. Since carbs are a good source of fiber and ketosis is a low carb diet, it is most likely to experience constipation during the keto.
By drinking plenty of water with enough salts and consuming enough non-starchy vegetables, the risk of constipation can reduce
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Bad breath
Due to fat burning, the number of ketones in your body increases. This gives your breath a fruity smell. It even causes your sweat and urine to smell the same.
Usually, this is a short-term symptom. By keep good oral hygiene or using a breath freshener regularly, you can avoid bad breath to an extent. Plenty of fluid intakes can be helpful.
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Reduced athletic performance
The first few weeks into ketosis will have a tremendous effect on your stamina or physical performance a result of a low carb diet. It takes time for your body to adapt to the switch in the energy source.
Regular low-intensity exercises help the body to adjust to the change faster. Also drinking a large glass of water with salt before your exercise routine will help you in a significant way.
Best Low Carb Keto Protein Powder and Shakes for Keto Diet
When you are on a keto diet, it is crucial to managing your macros. Without proper nutrition, your keto diet may turn to be risky. So, below we are listing the best low carb keto protein supplements that brace you up for that perfect Ketogenic diet:
Disclaimer: The below theories are based on the fact available on the internet. Seek professional advice before consuming…
1. Perfect Keto Chocolate Protein Powder (Reviewer’s Choice)
Perfect Keto Protein Powder is one of the best out there. It comes from 100% grass-fed cattle that also contains 5g of MCT oil powder. This powder perfectly blends with coffee and smoothies.
It helps to improve skin health, bone health, and strengthens ligaments and joints. Perfect Keto is made up of collagen powder, MCT oil powder, cocoa powder, and stevia leaf powder. It contains 4g fat, 10g protein, 1g carbohydrate, and 80 calories.
Tip: Not drinking enough water- It is recommended to drink a gallon of water a day. Since you are on a diet, it is most likely to lose water content from your body.
2. Kiss My Keto Protein Powder (Best in taste)
This protein powder comes in a chocolate flavor that tastes good with coffee, tea, smoothies, and other drinks. It is a perfect pre-workout supplement that enhances your focus and performances.
It contains C8 MCT oil powder, collagen peptides, cocoa powder, stevia leaf extract. It is 100% pure grass-fed and is paleo-friendly too. It helps to repair your swollen joints, tendons, and cartilage provides excellent care for your hair, skin, and nails.
3. Julian Bakery’s Paleo Thin Protein Powder (Best grass-fed protein supplement)
Julian Bakery’s Protein Powder is a 100% low carb and keto-friendly protein supplement. It is made from grass-fed cattle and is free from hormones and antibiotics.
It tasted well with drinks, smoothies with almond milk or coconut milk, and baking recipes. It contains beef protein, stevia leaf extract, cocoa powder, and vanilla extract. It serves you 1d fat, 25g protein, 2g carbohydrate, and 108 calories. It comes in a delicious chocolate flavor.
4. Naturade VeganSmart Vegan Protein Powder (Best for vegans)
With plenty of minerals, vitamins, high fiber, and omega content, Naturade’s VeganSmart is a perfect choice for vegan keto Dieters. It tastes good with your favorite drink and makes your breakfast healthy.
It contains plant-based protein powder, nine fruits, and vegetables, dietary fiber, antioxidants, and flavonoids. This protein powder helps you in healthy cell functioning and high-level performances. It also helps you with digestion, adequate nutrition, tissue, and muscle repairing.
Tip: A proper diet with enough exercise delivers your desired results.
5. Now Sports Whey Protein Powder (Best for athletes)
This whey protein is not wholly keto-friendly but is low carb and cleanest protein powder with high protein content. It was the ‘Best Sports Supplement’ of 2005 and 2006 voted by Whole Foods Magazine.
It is made up of microfiltered whey protein isolate and soy lecithin. It contains 0.54g fat, 25g protein, 1g carbohydrate, and 110 calories. This high-quality protein powder is non-GMO and contains no artificial ingredients. This supplement helps you in proper digestion.
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6. NAKED Grass Fed Whey Protein Powder (safe for consumption)
Rich in protein and fiber, the Naked Whey Protein Powder is another powerful addition to the list. This powder is supplied with grass-fed whey protein, with each serving comprising 25 grams of pure whey protein and 3 grams of carbs. This product has no additives, flavors, or colors. Moreover, this is free from GMO, gluten, and soy.
Naked Whey Powder comes in chocolate, strawberry, vanilla, and unflavored versions. This low-carb keto diet is up for grabs in two sizes — 1 Pound (pack of 1) and 5 Pounds (Pack of 1). This protein powder is cold processed, ensuring the product is safe from chemical detergents, synthetic additives, or heavy metals.
7. Legion Whey+ Isolate Protein Powder (Sourced from the world-famous farm)
Seventh on this list of best low-carb keto diets is the Legion Whey+ Isolate Protein Powder. Created by bestselling fitness author Mike Mathews, the powder is a worldwide hit.
Each of the powder’s serving contains 22 grams of protein and 3 grams of carbs. This protein powder houses some of the quality ingredients, while also being non-GMO, non- lactose, and without hormones.
This is a grass-fed whey isolate powder, sourced from top-level milk produced in Ireland’s farms. Furthermore, the product is carefully tested and validated for purity and safe consumption. What’s more, the Legion Whey+ is available in 10 different flavors and can be purchased on a subscription basis.
Tip: Not engaging in any physical activity – When following a diet, it is crucial to have a little bit of exercise. It doesn’t mean to have a full-body workout but a 20 minutes’ walk, a morning jog, a favorite sport, or a hobby that involves physical activity can help.
8. Isopure Zero Carb Protein Powder (Best in muscle repairing)
World-famous and highly-effective, the Isopure Zero Carb Protein has been topping the charts for quite some time. Composed entirely from milk whey protein, this protein powder holds 25 grams of pure whey protein isolate in every serve.
The experts recommend this product for muscle repair and stay energized throughout the day. This protein powder arrives with no added gluten and lactose, making this a go-to choice for people with allergies and food sensitivities.
Since this is low on carbohydrates, individuals will find it useful in their weight loss diet. The brand recommends you use it as post-workout, between meals, breakfast, or during any time of the day. Isopure Zero Carb comes in eight delicious flavors that taste even better with water, milk, and shakes.
9. Elevate Plant-Based Vegan Protein Powder (Perfect choice for men and women)
For those who cherish everything vegan, the Elevate Plant-based vegan protein powder is a perfect addition to beverages like smoothies. This is a top-level powder derived from pea and hemp, which can be taken pre and post-workout sessions.
This plant-based protein powder is fused with BCAAs and glutamine, helping in faster recovery from workouts. This protein powder comes with low carbs, non-GMO, while also being free from dairy, gluten, and soy.
This comes in two flavors — chocolate and vanilla. Each of these comes with a hint of sweetness but no added sugar or stevia in it. Based on our test results, this protein powder is a perfect fit for women and men.
10. 310 Nutrition Powder Shake (Best to satiate hunger)
310 is a household brand in the houses of regular gym-goers and ones seeking to reduce weight. This protein powder contains mighty Tri-Plex proteins, which help in controlling those hunger pangs.
This product is low on carbs, lactose-free and sugar-less, and free from gluten and soy. The Tri-Plex blend mainly consists of three proteins — hemp, brown rice, and pea protein.
Besides these three invaluable proteins, the powder includes fiber, vitamin and mineral, 310 greens, and probiotic blends. 310 Nutrition Powder is available in three flavors — chocolate, mocha, and vanilla. Each of these variants arrives with a handy clear shaker.
Tip: Too much protein intake- Focus on your protein intake. It is a common mistake to lose count on your protein. Too much protein may lead to gluconeogenesis, which converts fats and proteins into glucose.
11. BioTrust Low Carb Protein Powder (Best in taste)
Inexpensive yet best in delivering significant results, the BioTrust Low Carb Protein Powder is packed with quality ingredients essential in a keto diet. This powder is a crucial part of low carb dieters’ life and those wanting to reduce or maintain weight.
This product is supplied with enzyme blend ProHydrolase, which helps alleviate the gas and bloating prone to individuals post consuming whey powders.
BiotTrust is a blend of four protein types — whey protein isolate, whey protein concentrate, milk protein concentrate, and micellar casein. The concoction of these proteins will keep you feeling rejuvenated for hours. This top quality protein powder comes in six flavors, namely cafe mocha, chocolate, chocolate peanut butter, peach mango, strawberry banana, and vanilla.
12. Orgain Keto Collagen Protein Powder (Best inexpensive protein powder)
Orgain’s Keto Collagen is another keto-friendly protein powder that offers a ton of benefits like boost hair, skin, and nail health, and more. This protein powder consists of 20 grams of collagen peptides and 5 grams of MCT oil powder in each serving.
The addition of MCT oil helps individuals in reducing their weight and enhancing their metabolism rate. This product is free of dairy, lactose, gluten, soy, and there is no sugar included in it.
This protein powder is available in chocolate, vanilla, and unflavored variants. Vanilla and chocolate arrive with a hint of sweetness — courtesy stevia. For a better experience, we recommend adding it with coffee or tea.
13. LevelUp Grass-Fed Keto Protein Powder
Last on the list of best low carb keto protein powder and shakes for the keto diet is the LevelUp Grass-fed protein powder. Made of 100% natural ingredients, this protein powder is completely free from GMO or artificial preservatives.
The product capitalizes on caprylic MCT oil that enhances ketone production to deliver effective results. With a flavorful blend of collagen proteins, grass-fed butter, whey protein, and MCT oils.
This protein powder is an investment in maintaining or losing weight. The powder comes in two different flavors — chocolate and vanilla sweet. This can be easily added alongside your hot or cold beverage.
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FAQs (Frequently Asked Questions)
1. Is the keto diet safe?
Yes, the keto diet is safe. But if you are in any medical condition, it is recommended to have expert advice.
2. Isn’t it necessary to have carbs for proper body functioning?
No, the number of needed carbs are necessarily small. While it is the proteins and fats that are essential, but you can never go on a zero carb diet since a certain amount of carb is needed for your brain functioning and gluconeogenesis.
3. Are high protein and fat intake harmful?
No, some fats are accepted to be good for your heart’s health. But you need to stick to healthy fats and avoid unhealthy ones. Before following the diet, do your research well on the amount and types of food you need to intake.
4. How to get rid of keto flu?
- Drink more water with a pinch of salt
- Increase sodium, potassium, and magnesium intake
- Get enough sleep
- Release stress
- Eat more fat especially MCT oil (Medium Chain Triglycerides)
5. How to know that I am in ketosis?
These are some symptoms that your body is in ketosis:
- Loss of weight
- Loss of appetite
- Lack of sleep
- Fatigue
- Smelly urine
- Bad breath
Keto Diet Food List
Common mistakes to avoid during the ketogenic diet:
- It results in loss of fluids and electrolytes. It may cause bloating, dizziness, and constipation. Being hydrated also helps your internal organs to function rightly.
- Since fat is the primary burning fuel in a keto diet, this may tend your body to burn the glucose stored during gluconeogenesis. It may cause an adverse effect.
- Not expecting the keto flu- AS mentioned above, it is most likely to experience keto flu as a result of ketosis. It is most likely with two weeks in you will be affected by the ‘keto flu.’
- Many tend to give up the diet at this initial stage, considering the flu as the ill effects of the ketosis. But accepting flu as the short term effect and consuming foods rich in potassium, magnesium, and sodium and being hydrated helps you to go further in ketosis.
BOTTOM LINE
The market is inundated with low carb keto protein supplements that promise to deliver successful results. That being said, choosing a health-related product without skimming through reviews, is a big risk to your health and wallet. We found the Perfect Keto Chocolate Protein Powder a hard to beat a product that is imperative in all areas concerning your health. If you are one among those fitness enthusiasts who give it all on the field, Now Sports Whey Protein Powder is worth every penny. That is all from us! If you have queries or suggestions, drop those in the comments section below.