How to Include Protein Shake in Keto Diet?

A ketogenic diet generally includes three dietary properties low carbohydrate, high fat and moderate protein intake. This diet puts you on a metabolic condition where your body burns fat for energy rather than carbohydrates.

Protein shakes that are designed for low carbohydrate diets will meet your need if you want to follow a keto diet.

If you are following a keto diet then you need a moderate amount of protein in your diet. If your protein intake increases your liver will convert some of the protein to glucose to use for energy. This shows changeover to burning fat for energy. Amount of protein should remain high enough to prevent muscle loss and low enough to not interfere with ketosis. On an average you need 0.8 grams of protein per 2.2 pounds of  body weight if you are sedentary and 0.9 grams for active.

In the first week of a ketogenic diet you might need as much as 150 grams of protein. Protein supplements often contain 20 to 30 grams per serving. If you are going for protein shake check the label to make sure the shakes contain no more than a few grams of carbohydrate. As long as you maintain a low carbohydrate intake to less than 50 to 80 grams per day your body will go into ketosis. If you are having protein shakes as a meal replacement or a snack several times a day, protein shakes containg more than 10 grams could cause to exceed your daily intake limit.

Some protein shakes contain less fat. You need fat to burn on a ketogenic diet. Ketogenic diet differs according to their purpose. If you are trying to lose weight often follow a ketogenic diet with different ratios of fat, carbohydrate and protein as compared to bodybuilders whose ketogenic diet may consist of as much as 90 percent fat. Talk to your dietician about the type of ketogenic diet will benefit you.

Protein is eaten in dominant quantity in a ketogenic diet, but there are two sources of protein: natural and processed.If you are looking for a quick solution to fulfil your protein intake for the day, go for processed protein.There are several versions of processed protein available. Protein can be consumed from different sources and is commonly sold as whey concentrate, isolate, hydroisolate, milk, egg, soy, and casein.

Whey protein is a flavored powder that is mix with water or milk. For a ketogenic diet, mixing protein with water will result with the least amount of carbs. People generally drink a protein shake post workout or replace their breakfast.

What makes a protein powder good? There are many factors of choosing a protein. Some dissolve better than others, some taste good while other taste terrible and some work better than others.

The last but very important step of choosing a protein powder is to check the reviews. Find out what people are saying about the specific protein you are thinking about purchasing.

There are many protein powders in the market that do not work properly or are filled with useless ingredients.

Remember that protein powder should not be your main source of protein. Food is always tastier and better for you in the long run. Protein powder is easy to take on a keto diet, but it does come in handy when you wanting a quick keto meal on the go. 

 

 

 

Add OZIVA Protein & Herbs Shake to Your Diet if your diet is lacking in proteins.

If you want a detailed nutrition consultation, drop us a mail at nutrition@oziva.in or call us on 9769298556 and our experts will help you with your fitness goal

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