When it comes to dieting, we all well aware of the struggles that come with it. Protein and Fats are 2 staples of Keto diet, therefore investing in a good, natural keto protein powder that contains low carb is really important.
But, here is the challenge...
I tried many well-known products throughout the year (many from famous brands), but almost all of them failed to deliver results (fitness level / overall health), or taste (important in my book - for stickiness factor/ habit).
For example, this garbage product HERE, not even cheap but completely useless (awful taste, stomach cramps, can't notice any significant improvements)
It is easy nowadays to quickly get confused and indecisive. To avoid that, you MUST do proper research and I am here to help.
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Satisfying sweet tooth when dieting can be very challenging. Next, there are hunger, mood swings, and cravings. That’s why making a good diet plan is crucial for a successful result. Motivation and dedication play a massive role as well.
Sticking to your goals is essential even when temptation is all around you. Keto diet can help, since you will consume very little carbs - your body won’t crave them.
With no sugar in your blood, it is much more comfortable when you are not constantly craving food. Diet loaded with healthy fat, protein, and essential amino acids will provide you with energy, strength, good health and beautiful body that you are after.
I researched and tried various keto protein powders and shakes, and recipes that may help you on your journey.
Keto protein shakes that filled with minerals and vitamins, may become a staple in your daily routine. They are refreshing, healthy and, most importantly, they fit perfectly into any Keto diet plan. Remember that many sweetened shakes may contain 10-12 grams more carbohydrates than unsweetened protein powders. Low carb powders can help to meet daily protein needs without going over on carbs.
Best Keto Protein Powder
Let's find which low carb protein powder is the best and why?
#1 Perfect Keto Protein Powder
#2 Isopure Zero Carb Protein Powder
#3 Optimum Nutrition Gold Standard 100% Whey Protein Powder
Some other brands and products we do not mention by some people consider it to be a good option for keto are:
- Optimum Nutrition Platinum HydroWhey (source of hydrolyzed whey protein isolate)
- Isopure whey protein isolate powder
- BioTrust Low Carb (contain casein protein powders)
- BPI Sports ISO HD
- Quest Nutrition
- Kiss My Keto protein
- Naturade VeganSmart Plant Based VeganProteins
- Julian bakery paleo protein powder
- Onnit grass-fed whey
- Elevate Nutrition PlantBased Vegan Performance
- Promix Creatine Monohydrate
- Quest Nutrition keto protein bars
- Pure Egg White
- Ancient Nutrition (from bone broth)
- Equip Beef Protein
How much protein should I eat on keto?
Protein and fat are essential for our body. Without fats, we wouldn’t survive. That’s why consuming enough protein on a diet is very important.
There is a big misconception when it comes to a keto diet. Most people think that they should reduce their protein intake. But, by consuming enough protein, you will automatically consume fewer calories, and you’ll feel more satisfied.
You’ll stay full longer; cravings will be at the bare minimum and glucose levels will be low. Your body mass index will be better, also.
Benefits of protein include: Muscle Mass, Muscle Building, Fat Loss, Satiety, Hormonal health, Stronger Brain Function, Higher Energy Level, Strong Bones;
In addition to that, protein boosts your metabolism. Therefore, you’ll burn more calories! As you know, muscle growth is impossible without protein.
Especially in ketosis, you want to make sure that you are losing fat and not lean muscle mass. If you don’t eat enough protein, that goal is harder to achieve.
Additionally, recovery will be much faster. Hence, to maintain and to grow muscles, protein should be present on your plate. Even if you’re lightly active, or you do intermittent fasting, protein is a must in your diet. As we age our body may become resistant to a positive effect of protein. This can be overcome by taking more leucine.
What is a keto bomb?
A keto bomb, or also known as a fat bomb, is a delicious snack that filled with fat (high fat), and moderate in protein.
They are perfect for those who are on a keto diet and in desperate need of a snack. These bombs can be used as an energy source or as a pre or post-workout meal (follow specifically designed keto meal plans ). You’ll get enjoyment without any sugar added!
There are numerous ways of making them. Whether you choose to shape them into small balls or muffins, it will be super easy and quick. You can experiment all by yourself with the ingredients that you like. They will make your diet more bearable and enjoyable. We have created two recipes for you to try (great fat burners):
RECIPE 1: These muffin shaped treats will come in handy for any occasion. They look amazing, and they taste even better.
- Ingredients: shredded coconut, peppermint extract, 100% dark chocolate, coconut oil, and coconut butter
- STEP 1: Mix in one bowl of coconut butter and oil. Add stevia, peppermint extract, and shredded coconut.
- STEP 2: Into muffin cup spoon about two teaspoons and put in the fridge for one hour.
- STEP 3: Mix together dark chocolate and coconut oil
- STEP 4: Into muffin cup spoon one teaspoon of the dark chocolate mix. Put it back in the fridge for another hour.
RECIPE 2: It’s hard to find a good Keto treat, but this chocolate-fat bomb is two in one. It’s delicious and good for your health all at once.
- Ingredients: 1 cup of coconut butter, coconut milk, shredded coconut; vanilla extract, 100% dark chocolate and stevia.
- STEP 1: On a low heat melt together coconut butter and milk
- STEP 2: Into this mix, add everything except for the dark chocolate
- STEP 3: Mix it all, and then put it in the fridge for about 1.5 hour
- STEP 4: Form small balls and put it in the freezer for another 2 hours
- STEP 5: Dip these balls into the melted chocolate and put it back in the fridge
Also, look up protein pancakes - those are delicious.
How many carbs can you eat and still be in ketosis?A most comfortable and most secure way to get into ketosis state is limiting carb intake. That doesn’t mean that you should eat no carbs at all, just small amounts. It doesn’t require you to restrict other types of food or even portions.
For many people, it takes a week to get into ketosis just by consuming carbs below 20/30gr. To maintain this, you have to work hard and with dedication. Also, be very sharp-eyed about the food you eat. You can also check a keto guide for more food choices.
Even fruits and vegetables loaded with carbs. We don’t say that they are wrong for you or not healthy; they are just not welcome in the keto diet.
On the other hand, there are plenty of low-carb vegetables and fruits that are tasty; you just have to know them.
For instance, you are allowed to eat leafy greens like spinach, kale, broccoli, etc. The next thing that you can also use to sweeten your meals are berries (raspberries, blackberries). They are delicious and low in sugar. To maintain a ketosis state, you need to be very careful about what you put on your plate.
Best Protein Shakes For Keto & Smoothies RecipesFoods that will meet your need on a ketogenic diet are low carb protein shakes and smoothies. You would think that making a mouth-watering keto smoothie is almost impossible. It’s not that difficult, to be honest.
A low carb protein shake with enough protein and fat can easily replace one meal. You will burn fat, maintain and support muscle health, and your health will improve. Protein shakes contain about 25gr of protein.
Adding some additional ingredients, you will make a keto drink-bomb! But, you will have to be careful when choosing a protein powder. Always read labels and make sure that it doesn’t contain more than a few grams of carbs. Some products can even state that it is carb-free (no carb protein powder).
Protein shakes don’t have that much fat in them. Adding coconut oil or nuts into your shake mix (mixed in shaker or blender) will make them tasty and keto-friendly. Also, if you want to add a little bit more sweetness to it, you can add berries. Until you get some ideas on your own, you can try these two recipes.
- Blend 1 cup of cashew milk with one scoop of protein powder
- Add to it 1/4 tablespoon of mint extract, along with a handful of spinach
- You can add some ice for volume and refreshing effect
- Blend 1 scoop of keto chocolate protein powder with 1 cup of water (8 ounces of water)
- Add 1/3 cup of heavy cream, ice cubes and two tablespoons of peanut butter
- When it’s all done, add a handful of raspberries to it and mix it all again
- Sprinkle with pumpkin pie spice
What About Plant-Based Protein?
Plant-based low carb protein powders such as hemp, pea, and soy I do not recommend (even though it contains additional essential fatty acids such as Omega-3 and 6 you can find in fish oil) unless you’re intolerant to milk and egg protein or a vegetarian. Why? They’re low in leucine, have an incomplete amino acid profile and an inferior bio-availability.
Like we mentioned, maintaining a specific type of diet is not easy, especially if it’s a keto diet. It’s tiring and demanding. But its results are worth it. To make it more bearable and enjoyable, protein keto shakes and powders come in handy. These four choices will fulfill all of your needs, for your mind and your body.
Low-carb, high-fat diet doesn’t seem to be so scary.
You can enjoy your journey to your ideal body and health, and enjoy your meals. Just by experimenting with allowed tasty food, along with the right protein powder, you will have a fantastic result without much struggle.
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