In recent years, the keto diet has become the go-to nutrition plan for people looking to lose weight, quit carbs and create a more healthful balance of gut bacteria.
This particular dietary intervention, which is built around high fat consumption, moderate protein and barely any carbohydrates, is especially useful for those looking to burn the most stubborn kind of fat of all – that which forms a soft mound across the midriff. Of course, equally fascinating is the potential of ketones to boost cognitive function and energy supply.
While fat is king on the keto diet, since the intention is to alter the macronutrient your body uses for fuel (which is to say, from carbs to fat), many people are unsure exactly how much protein to consume, since the prevailing wisdom is that too much can kick you out of ketosis. The consensus appears to be somewhere between 1-1.7g per day, per kg of body weight. In other words, around 85-110g per day if you weigh 70kg.
Ultimately, around 25-30% of your daily calories while on keto should come from protein, with 60-65% coming from fat and only 5-10% from carbohydrates.
Needless to say, protein powders for keto dieters can be incredibly useful, especially for athletes and those engaged in sports, who should trend towards the 1.7g per day range. With that in mind, here are four keto-friendly supplements you ought to consider.
1. Keto Fit Protein
Created by Ground-Based Nutrition, a leader in plant-based nutrition, Keto Fit Protein combines pea protein, quinoa protein and pumpkin seed protein. It also features a ketogenic fat blend thanks to the inclusion of avocado oil and organic coconut oil, and a ‘glucose management blend’ comprising turmeric root, ginger root, baobab and cinnamon.
Last but not least, there’s a trace mineral blend comprising 72 trace minerals derived from seaweed. Simply blend with mix with water, almond milk or coffee for a delicious drink that tastes just like a cheat meal.
2. Keto Zone Collagen Powder
The brainchild of keto expert and author of The Keto Zone Diet, Dr. Don Colbert, Hydrolyzed Collagen Powder is derived from marine and chicken sources and contains valuable amino acids responsible for building strong skin, hair, nails and connective tissue.
A great carb-free option that also contains 3 billion CFU of beneficial bacteria, plus 20% of your daily calcium, Collagen Powder is a terrific option for keto dieters.
3. Superfood Protein
A premium, plant-based protein powder, Superfood Protein comes from the same supplier as Keto Fit. The primary difference is that Superfood Protein contains almost half the calories of Keto Fit (110 vs 200) as well as a lower fat content.
The protein, incidentally, comes from brown rice, cranberry, pea and sacha inchi, while whole-food components include spinach, kale, broccoli and spirulina. Superfood Protein is a nutritious addition to a smoothie and comes in a choice of three flavours.
4. Maximum Vibrance
We’ve saved the best till last, Maximum Vibrance – a comprehensive combination of plant protein and plant-based nutrition. Known as a “futurefood,” this formulation from US company Vibrant Health integrates plant protein, probiotics, vitamins, minerals, digestive enzymes, amino acids and antioxidants, making it ideal as either a meal replacement or a snack.
Because of its relatively low carbohydrate content (10g per serving), it’s also keto-friendly.
There is no shortage of supplements that promise to help you get the most out of the keto diet. But in all honesty, there is no substitute for real, honest food. Supplements certainly have their place, but most of your meals should involve preparation of some kind. Particularly since the keto diet is already somewhat restrictive.
While embarking on keto, you are advised to eat a selection of protein sources – fish, chicken, turkey, beef, pork, and of course, plant-based sources like tempeh, tofu, nuts, spirulina and pulses.
Providing you use supplements as and when they are needed, there’s no reason not to hit your daily protein target while minimising your carbohydrate consumption. Get it done!
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Around 25-30% of your daily #keto calories should come from protein, with 60-65% coming from fat and only 5-10% from carbs.