Is Whey Protein Keto-Friendly?

When following a training regimen, mixing whey protein into a shake, smoothie, oatmeal, or the like can be an efficient way to get adequate protein into your diet. Whether to support weight loss or weight maintenance to improve body composition, whey protein is a valuable nutritional tool. (1)

There are many kinds of whey protein on the market to match pretty much any diet or flavor preference. Is a whey protein available that is compatible with someone who follows a keto diet? The straightforward answer is yes, and Perfect Keto’s Keto Whey Protein — available in Chocolate or Vanilla — is one such option.

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 fiber) and four grams of fat. It’s a grass-fed, gluten-free whey protein with added medium chain triglyceride (MCTs) — fatty acids that a 2018 PLoS One study suggests could improve exercise performance. (2)

Let’s dive further into what a keto diet is and how a whey protein like Perfect Keto’s could benefit it.

Perfect Keto's Keto Whey Protein

Perfect Keto's Keto Whey Protein

This whey protein packs 15 grams of protein per 110-calorie single-serving scoop, with only three grams of carbs (one of which is fiber). It's grass-fed, gluten-free, and includes added medium chain triglyceride (MCTs).

Shop Perfect Keto

What Is Keto?

A ketogenic or keto diet “primarily consists of high fats, moderate proteins, and very low carbohydrates,” according to Cureus. “Very low carbohydrates” usually ballparks to somewhere in the range of 50 grams of carbs per day, assuming a daily caloric intake of 2,000 calories. (3)(4)

The typical macronutrient breakdown while following a keto diet might approximate as follows:

• Fat — 55 to 60 percent
• Carbohydrates — Five to 10 percent
• Protein — 30 to 35 percent

Other types of keto diets include cyclical keto akin to carb-cycling, targeted keto, which allows for more carbs during intense physical activity, and higher protein keto diets. However, they are all based on severely limiting carb intake.

Evidence suggests that a keto diet can be effective for rapid, short-term weight loss and appetite control. While more long-term research is still needed to better support that notion, several studies of keto diets have thus far shown the potential for significant weight loss and increased high-density lipoprotein (HDL) cholesterol. (5)(6)(7)

Is Perfect Keto’s Keto Whey Protein Keto-Friendly?

A typical keto diet aims to remain under 50 carbohydrates per day. Perfect Keto’s Keto Whey Protein falls well within those bounds, as a single serving contains just three carbs. Furthermore, incorporating whey protein as part of a low-calorie keto diet has been shown to be effective in maintaining muscle performance and decreasing fat mass. (8)(9)

While incorporating whey protein as part of a keto diet is unlikely to support any hypertrophic endeavors, the “maintenance of muscle mass” during the potential weight loss is a worthwhile reason to include it, if possible. Notably, lost fat mass via a keto diet has not been shown to have detrimental effects on strength or power. (10)(11)

For those who follow a routine resistance training program while following a low-carb diet, such as keto, a randomized control trial in 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.” In simpler terms, drinking a post-workout with whey protein rather than fast-acting carbohydrates further supports weight loss without compromising muscle mass. (12)

Perfect Keto's Keto Whey Protein

Perfect Keto's Keto Whey Protein

This whey protein packs 15 grams of protein per 110-calorie single-serving scoop, with only three grams of carbs (one of which is fiber). It's grass-fed, gluten-free, and includes added medium chain triglyceride (MCTs).

Shop Perfect Keto

Keto Your Whey To Weight Loss

If you currently follow a keto diet and are looking for ways to increase your protein intake aside from consuming whole foods, then whey protein is a great option. Perfect Keto’s Keto Whey Protein contributes very few carbs per single-scoop serving to help ensure you consume your target amount of protein without messing with your macros.

References

1. Miller, P. E., Alexander, D. D., & Perez, V. (2014). Effects of whey protein and resistance exercise on body composition: a meta-analysis of randomized controlled trials. Journal of the American College of Nutrition, 33(2), 163–175. https://doi.org/10.1080/07315724.2013.875365
2. Wang, Y., Liu, Z., Han, Y., Xu, J., Huang, W., & Li, Z. (2018). Medium Chain Triglycerides enhances exercise endurance through the increased mitochondrial biogenesis and metabolism. PloS one, 13(2), e0191182. https://doi.org/10.1371/journal.pone.0191182
3. Batch, J. T., Lamsal, S. P., Adkins, M., Sultan, S., & Ramirez, M. N. (2020). Advantages and Disadvantages of the Ketogenic Diet: A Review Article. Cureus, 12(8), e9639. https://doi.org/10.7759/cureus.9639
4. Shilpa, J., & Mohan, V. (2018). Ketogenic diets: Boon or bane?. The Indian journal of medical research, 148(3), 251–253. https://doi.org/10.4103/ijmr.IJMR_1666_18
5. Dowis, K., & Banga, S. (2021). The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients, 13(5), 1654. https://doi.org/10.3390/nu13051654
6. Dashti, H. M., Mathew, T. C., Hussein, T., Asfar, S. K., Behbahani, A., Khoursheed, M. A., Al-Sayer, H. M., Bo-Abbas, Y. Y., & Al-Zaid, N. S. (2004). Long-term effects of a ketogenic diet in obese patients. Experimental and clinical cardiology, 9(3), 200–205.
7. Rajagopal, G., Suresh, V., & Sachan, A. (2012). High-density lipoprotein cholesterol: How High. Indian journal of endocrinology and metabolism, 16(Suppl 2), S236–S238. https://doi.org/10.4103/2230-8210.104048
8. Basciani, S., Camajani, E., Contini, S., Persichetti, A., Risi, R., Bertoldi, L., Strigari, L., Prossomariti, G., Watanabe, M., Mariani, S., Lubrano, C., Genco, A., Spera, G., & Gnessi, L. (2020). Very-Low-Calorie Ketogenic Diets With Whey, Vegetable, or Animal Protein in Patients With Obesity: A Randomized Pilot Study. The Journal of clinical endocrinology and metabolism, 105(9), dgaa336. https://doi.org/10.1210/clinem/dgaa336
9. De Pergola, G., Zupo, R., Lampignano, L., Paradiso, S., Murro, I., Cecere, A., Bartolomeo, N., Ciccone, M. M., Giannelli, G., & Triggiani, V. (2020). Effects of a Low Carb Diet and Whey Proteins on Anthropometric, Hematochemical, and Cardiovascular Parameters in Subjects with Obesity. Endocrine, metabolic & immune disorders drug targets, 20(10), 1719–1725. https://doi.org/10.2174/1871530320666200610143724
10. Paoli, A., Cancellara, P., Pompei, P., & Moro, T. (2019). Ketogenic Diet and Skeletal Muscle Hypertrophy: A Frenemy Relationship?. Journal of human kinetics, 68, 233–247. https://doi.org/10.2478/hukin-2019-0071
11. Antonio Paoli, A., Mancin, L., Caprio, M., Monti, E., Narici, M. V., Cenci, L., Piccini, F., Pincella, M., Grigoletto, D., & Marcolin, G. (2021). Effects of 30 days of ketogenic diet on body composition, muscle strength, muscle area, metabolism, and performance in semi-professional soccer players. Journal of the International Society of Sports Nutrition, 18(1), 62. https://doi.org/10.1186/s12970-021-00459-9
12. Hulmi, J. J., Laakso, M., Mero, A. A., Häkkinen, K., Ahtiainen, J. P., & Peltonen, H. (2015). The effects of whey protein with or without carbohydrates on resistance training adaptations. Journal of the International Society of Sports Nutrition, 12, 48. https://doi.org/10.1186/s12970-015-0109-4

Featured image courtesy of Perfect Keto.