The keto diet emphasizes low carb and high fat, but you don’t want to forget that protein is also an important part of the lifestyle. Ideally, you’ll want this macronutrient to make up 20 percent of your daily calories. One easy way to do that is by supplementing your diet with a keto protein powder.
There are a few kinds of protein you can choose from, including whey, casein, whole-egg, beef protein, and collagen protein, according to Tammy Lakatos Shames, RDN, one half of the Nutrition Twins. You’ll want to avoid egg-white protein because it lacks fat, which is vital to the keto diet, she adds.
Another word you want to keep an eye out for on the label is “grass-fed,” which basically means it’s a beef protein and the cows have been fed a grass diet. “The composition of the meat from that cow is going to be a healthier composition of fats,” explains nutritionist Lauren Weiss, PhD, the owner of La Jolla Nutrition Health. You’ll also want to pick a product without a ton of added sugar since that can take you out of ketosis.
Note that not everyone needs a protein powder—you should try to get most of your protein from whole natural foods and only add one to your routine if you don’t get enough from your diet, Weiss says. One example is vegans or vegetarians who’re considering trying the keto lifestyle. Some plant-based sources of protein like lentils are high in carbs, so adding a keto protein shake to your routine is an easy way to hit your macro goals. (Though, there are still plenty of keto vegetarian recipes you can try if you prefer getting your fill the organic way!)
If you think a protein powder is right for you, these 10 keto protein powders recommended by nutritionists will do just the trick.
Meet the experts: Tammy Lakatos Shames, RDN, is a nutritionist and owner of the Nutrition Twins. Lauren Weiss, PhD, is a nutritionist and the owner of La Jolla Nutrition Health.
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