Protein and weight loss go hand-in-hand. This is mainly down to the fact protein has more of a satisfying effect than carbs or fat and can make us feel fuller for longer. Diets with plenty of protein are also more likely to be associated with having a lower BMI. 9 In short, you don’t necessarily need extra fibre, but it is important to make sure you’re getting enough fibre from the food you’re consuming (aim for 25 to 30g a day). Overall, ketogenic diets tend to improve cholesterol levels. Over time, ‘bad’ LDL cholesterol levels drop and ‘good’ HDL cholesterol increase. Other reasons for going keto include: Eating food that contains fat enables our liver to release bile into our digestive system to help break it down. Following a high fat diet, such as keto, makes the liver release extra bile, which is a natural laxative. 22

As a rule of thumb, keto dieters’ nutrient intake needs to be around the 70% fat, 25% protein and 5% carbohydrate mark. 1Naturally carb-free collagen contains eight of the nine essential amino acids. It’s rich in proline and glycine, for joint, skin and gut health. Certain collagen peptides also contain Medium-Chain Triglycerides (MCTs), which are fatty acids that can be found naturally in some oils, specifically palm oil and coconut oil. They have long been associated with increasing ketone production and achieving an overall state of ketosis. 16 Cutting out or limiting certain foods can lead to nutrient deficiencies in any diet, which is why it’s always advisable to try and include as many types of food as possible.

Whey protein is keto-friendly because of its low carb make-up, around 25g per serving. Eating the right amount of it, not too much or too little, will keep you in ketosis. Which protein powder is best for weight loss? For the best results, eat the main bulk of your protein at dinnertime and a minimal amount for breakfast (aim for around 20 to 30g of protein per meal). Summary Pea protein is a plant-based protein that’s a good alternative to dairy protein sources. It’s made by extracting the protein from yellow split peas and grinding it into a flour-like powder. Water is then used to separate the fibre and starch to create pea protein isolate. 17 Our founder Richard was 33 when he learned he was Type II diabetic with a body fat percentage just under 60%. This is his story.However, most people do try to avoid supplements that contain added sugar (usually chewables or gummies) just to limit their carbohydrate intake, although the carbohydrate content is likely to be minimal. Do you need to take extra fibre if you’re eating keto? Within the first month, I lost 2 stone. By month 4, I had lost an amazing 4 stone - that's 56lbs in 120 days! Over 12 months, my total loss was of body fat was over 100lbs. My doctor found that my sugar glucose levels had dropped to normal, my blood pressure was perfect, my liver & kidney function were superb, my heart function was exceptional and my triglyceride profile was optimal. Cutting your carbs and achieving ketosis can result in a number of symptoms - headaches, fatigue, muscle aches, nausea and diarrhoea, which are all also known as the Keto Flu. This can happen when your body is adjusting to burning fat instead of carbs. 19 Over the coming weeks and months– the body continues to make more subtle changes, such as craving less protein 7

This low carb, high fat/protein way of eating works by encouraging the body to get its energy from burning body fat, which produces an energy source, called ketones. It’s this process of breaking down or burning the body fat that’s known as ketosis or keto for short. 2Collagen is one of the most widely available proteins in the human body, with collagen protein powders originating from animal by-products, such as bones and egg shells. 15

The ideal, is for us to take on 0.8g of protein per kg of our body weight. For a 150Ib woman, this is 54g of protein, and for a 180Ib man, this equates to 65g. Protein food sources include: As well as Keto Flu, it’s also possible to experience Keto Breath. This happens when your body is in ketosis and starts to produce by-products called ketones. These by-products are released through your breath, and are said to have a distinctive smell. 23 This is a common side effect of going keto. This is down to eating less carbs, which usually means eating less high fibre food, such as whole grains, beans, as well as limited fruit and veg, all of which can help keep us regular. 21 I knew something that felt this good couldn't be bad for me - despite going against everything I was brought up to believe - but got tested anyway.The keto diet involves following a low carb, high fat diet, with plenty of protein. Many people supplement their diet with a keto protein powder to make sure they’re getting just the right amount of protein every day. We caught up with one of our nutritionists, Emily Rollason, for her expert advice on the best keto supplements. What are the minerals and nutrients that keto diet followers may be missing? Higher energy levels, less anxiety, better liver health and sleep quality, fewer cravings and a sharper brain. 6 How long does it take to achieve ketosis? I knew I wanted to improve my health but I felt constantly lethargic, with no energy to train or even enjoy days out with my family. I was struggling with anxiety and depression and hated the way I looked but had no 'get-up and go' to do anything about it. Today, we have thousands of customers who have transformed how they look and feel. It is possible, it is not difficult, it is all here at Keto-Pro.