Soy Protein Might Benefit Weight Loss
Soy protein is plant-based, as it is made from soybeans. Unlike many other plant-based proteins, it contains all the essential amino acids.
In addition, it contains soy isoflavones, which are naturally occurring antioxidants that may have other health benefits.
When it comes to weight loss and soy protein, the scientific evidence is mixed.
Some studies suggest that soy protein can boost weight loss. For example, postmenopausal women who regularly took soy isoflavone supplements experienced greater weight loss than those who didnt take supplements .
Another study among obese diabetic patients found that a weight loss diet including soy-based meal replacements like shakes resulted in an average of 4.4 pounds greater weight loss compared to a standard weight-loss diet .
Whats more, one study found that soy supplements may be just as effective as other protein sources for weight loss .
When obese adults were put on a weight-loss diet supplemented with either soy protein or whey and egg protein, both groups lost a similar amount of weight an average of 17.2 pounds over 12 weeks.
However, a recent review of over 40 studies looked at the effects of soy protein on weight, waist circumference and fat mass and found no real benefits of soy supplements .
Only in very specific circumstances were soy and soy isoflavones associated with a lower BMI, such as in women taking doses less than 100 mg per day and over 26 month periods.
Risks And Side Effects
Meal replacement shakes should not completely replace healthful, balanced diets. This is because it is difficult to get every nutrient from a single food source.
Furthermore, a body that does not receive enough nutrients may experience problems with metabolism. This may slow or disrupt a weight loss plan. In fact, one 2015 study found that people who eat a varied diet are less likely to have obesity.
Some protein shakes also use large quantities of sweetener to improve flavor, which can trigger blood sugar spikes.
It is also important to avoid consuming too much protein powder in one day. A 2013 review of studies found that consuming more than the daily requirement of protein may lead to problems in the kidneys and bones, as well as increase the risk of cancer.
A Consumer Reports analysis also found that some protein drinks have unsafe levels of contaminants. Three of the drinks that the consumer watchdog tested had high levels of the following contaminants, among others:
People who drink three servings of these drinks each day could experience serious health consequences.
In an additional eight of the drinks tested, lead levels were high enough to need a consumer warning in California.
As nutritional supplements, protein shakes are subject to fewer regulations than medication in the United States. Consumer Reports argue that marketing materials for these products may also be misleading.
Most protein shakes use one or more of the following six varieties:
How Often Should You Drink Protein Shakes To Lose Weight
Protein shakes are an easy way to get a lot of protein into your diet quickly. However, there is no need to drink it every day to lose weight. In fact, having a protein shake every day will put your body into a ketogenic state, which will make it almost impossible to lose fat. You should have a shake once or twice a day, but make sure you have enough whole food protein as well, since the whole food will make it much easier for your body to stay in a non-ketogenic state..
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What Are Premier Protein Shakes Sweetened With
Premier Protein shakes are sweetened with inulin & sucralose. Inulin has been shown to be slightly healthier than other artificial sweeteners. But, since sucralose can cause gut issues, if you have a history of having gut issues with artificial sweeteners, you should avoid Premier Protein shakes.
More Keto Shake Recipes
If you like protein smoothie recipes like this one, you might also like some of these other keto smoothies:
- Chocolate Peanut Butter Smoothie Just 5 ingredients and 5 minutes to make, plus it tastes like dessert.
- Green Smoothie Bowl Delicious and nutritious, with plenty of toppings.
- Strawberry Avocado Smoothie Youll love this simple smoothie that needs just 4 ingredients. Its rich, creamy, and fruity.
- Double Berry Smoothie If you love berries, try this version in my Easy Keto Cookbook.
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Slowing Down The Replication Of Cancerous Cells In The Body
While more studies are being conducted on the validity of keto for cancer management, early findings are pretty promising.
Research has shown that inducing ketosis can inhibit the replication of cells that cause cancer. The cells are deprived of glucose, which is essential for multiplication and other metabolic processes within such cells.
Are Protein Shakes Bad For You
Within the context of a ketogenic diet, you shouldnt worry about drinking protein shakes, kicking you out of ketosis, or spiking your insulin.
Also, a year-long study in which participants consumed nearly > 3g/kg/day showed no harmful effects on any measure of health. 3
Without any pre-existing medical condition, such as impaired liver or kidney function, relatively high protein intake show no harmful effects. Youll also likely not be eating close to the 3kg/day that the participants were consuming.
As Ive stated earlier, you just want to be cautious that you dont accidentally purchase a meal replacement shake, which has added sugars.
Although there are individual companies that do make keto-friendly meal replacement shakes.
Another option is to use a company such as True Nutrition, which Ive used over a decade. With True Nutrition, you can customize your protein powder from a variety of sources, choose to add other things like electrolytes, and even select your flavor and flavor strength.
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Fatigue When Doing Light Tasks
You should expect some fatigue when you switch to keto. The body typically metabolizes glucose into energy during respiration. The glucose, in this case, comes from carbs that have been digested into simple monosaccharides.
When in ketosis, avoid doing physically demanding tasks, as it could result in undesirable fatigue levels. You can combat fatigue by taking frequent naps during the day.
Are Premier Protein Shakes Keto
I saw this big box of shakes at my parent’s home one day. Naturally, I figured they purchased it at Costco since everything they buy comes from there. I was wondering if these premier protein shakes were low-carb keto-friendly, and here’s what I found.
Premier Protein shakes, clear protein drinks, and protein powders are low enough in carbs for those following a keto diet. All Premier Protein products range between 1 and 3 grams of net carbs per serving except for the protein shakes with oats and protein bars, which should be avoided.
In this article, I’ll cover the different Premier Protein products and let you know which ones are keto-friendly and which are not. I’ll then cover protein on the ketogenic diet and how most people have it wrong so you can get started on the right foot with keto.
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How Many Carbs Are In Premier Protein Shakes
Premier Protein shakes range between one and three net grams of carbohydrates per serving depending on the flavor, except for the shakes with oats.
Below is a list of different shakes in their lineup and the amount of net carbs per serving. In general, they are all equal in terms of carbohydrate count.
Synthetic Vitamin And Mineral Blend
Premier Protein Shake contains a blend of vitamins and minerals. Food companies often do this to beef up the nutrition label on their product. This is especially common in the alternative milk industry. Consumers will think their almond milk is significantly more nutritious than whole milk because the almond milk manufacturer added synthetic vitamins so the Supplement Facts label looks impressive.
There is no benefit to taking synthetic vitamins if youre not deficient, and supplementation should only be used to correct a deficiency or maintain optimal levels based on testing.
Regular multivitamin use has been conclusively proven to provide no benefit in medical research, and may slightly increase risk of cancer.
Its evident to us based on some of the vitamin choices that Premier Protein was looking to use the cheapest rather than the most effective compounds for this blend. Vitamin K1 is included instead of Vitamin K2 which is about 10x better absorbed. Vitamin K1 is also easy to obtain through diet while K2 isnt.
For Vitamin B9, Premier Protein Shake chooses folic acid rather than the superior methylated form of folate, which is much better absorbed and arguably safer.
As we discussed in our review of the wildly popular Goli ACV Gummies, folic acid is synthetic and has a weak association with cancer because it can be hard for the body to clear unlike dietary folate.
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Natures Best Isopure Zero Carb / Low Carb Powder
This zero carb protein powder puts your health and nutrition first. One of the best things about it is that it helps you gain lean muscle without fear of gaining weight due to fat.
- Contains 4 gram of L-Glutamine per serving
- 5 gram of BCAAs per serving
- Contains added vitamins and minerals
- Has a chalky taste and texture
Summary: Unless you want to drink this banana cream protein powder on its own, you shouldnt encounter any problems. However, it would be best if you mixed it into your low carb protein powder. It contains a lot of important nutrients and advantages and is perfect for anyone who wants to build lean muscle.
Transparent Labs 100% Best Tasting Whey Isolate Powder
This Transparent Labs 100% whey protein isolate powder comes in different all-natural flavours ranging from the traditional chocolate to a more inventive cereal splash or cinnamon pastry.
One of the things I enjoyed the most is the varying flavor selection, which allows you to choose one for every type of craving. Its perfect if you want something that tastes like youre cheating on your diet even when youre not.
Heres what youll like:
All-Natural Goodness although the flavors may seem too excellent to be true, theyre made from all-natural ingredients and without any additives and unnecessary artificial preservatives. You arent putting anything unnecessary into your body, and youre unlikely to feel like youre forcing yourself to chug down a horrible tasting protein drink.
- Comes in delicious and inventive flavors
- No artificial ingredients
- The container needs improvement
Summary: Aside from the need to improve the container, this product is perfect if youre picky about flavors or are often searching for something sweet but nutritious. It is made of all-natural components and comes in different delicious flavors as well as delivers 24 gram of protein per serving.
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Just Started Keto Are Protein Shakes With Sucralose And Carrageenan Keto Friendly
Sorry for posting yet another question about Sucralose. Everyone on this forum seem to say that Sucralose in liquid form is ok but not in solid form.
So here is my question:
We bought protein shakes that would perfectly fit into our macros and would make our lives a lot easier since do not have a lot of time to cook every day. They have only 2g of net carbs and 30g protein. They seem to be keto friendly just by looking at calories. However, when I look at the ingredients list, it has Sucralose and carrageenan Ingredients List. I am not sure the used liquid or powered sucralose.
Then I looked for alternative protein shakes and MOST of them seem to have these two ingredients . How safe is it to consume these shakes on Keto? I dont want to eat or drink anything that would throw me out of ketosis.
Thanks.
Protein shake = whipping cream + whey/casein. No need to buy pre-made with other junk added, including sucralose or any artificial sweetener. Sweet is a taste better lost, the sooner the better.
In my ever so humble opinion.
Sucralose will most likely elicit some kind of insulin spike which will break a fast, as for kicking you out of Ketosis the jury is still out.And the Carageenan is very inflammatory for our bodies, it is used in test subjects to promote inflammation, which when going on a keto diet is the opposite of what were looking for if you want to feel good.
Well there you go Matt, I think you have arrived at the answer.
Performance Lab Protein Best Vegan Protein Powder
Performance Lab claims that their protein powder is the cleanest and most effective in the store, which is why we put it to the test. Unsurprisingly, this all-natural product did yield satisfactory results. It features a patented protein powder formula made of organic brown rice that is both nutritious and has a hi protein yield per serving.
Heres why youll like it:
Just as Effective as Whey this protein powder blend is known to be just as effective as its more popular counterpartwhey, it is the only rice protein that is patented and formulated to improve your athletic performance.
- Boosts muscle strength and endurance
- All-organic ingredients
- Quite expensive
Summary: This protein powder is best if you dont mind splurging a bit for its advantages. Its also better for you if youre a serious athlete. This is because its meant to cater to those with a more active and physically demanding lifestyle.
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What Is The Best Keto Shake Of 2022
My top keto shake for 2022 is Keto Chow. Sated comes in a close 2nd place.
Keto Chow really has the best flavors in my opinion, and one serving size is 22 oz which really helps keep me full.
The problem with Keto Meal Replacement Shakes is that I havent found any that offer complete nutrition. Some shakes like Ample K have the fat you need but not all the vitamins and minerals. Others like Keto Chow require you to add heavy cream. Slimfast has too many carbs.
Remember, your favorite keto shakes will depend on what flavors you prefer and the type of nutrition you are looking for.
It would be great if more keto meal replacement shakes came in a ready-to-drink form, but for now, youll have to make your own. Brands are constantly releasing new products, and the new best keto meal replacement shake could arrive at any moment.
Which Protein Powder Is Best For A Keto Diet
A lot of people wonder which protein powder they should use on a ketogenic diet, and my best answer is there is no best protein powder for a ketogenic diet, and heres why.
All protein powders and shakes are is liquid food.
However, sometimes you may not have the appetite to eat additional protein or may find a protein shake a more convenient option when out or on the go.
In this case, a protein shake is a perfect alternative to get in the additional protein you need to hit your goal.
When it comes to choosing a protein powder, its best to find one you can afford, enjoy the taste of, can tolerate well , and is of good quality.
If drinking whey protein causes you gas and stomach upset due to lactose intolerance, you should stick to a whey protein isolate, which contains less than 1 percent of lactose. Another option if youre lactose intolerant is using a vegan-based protein powder.
Here are my go-tos for whey protein isolate and vegan protein
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Premier Protein Shake Cafe Latte
Costco carries several flavors of Premier Protein shakes, including cafe latte. Each bottle contains the same caffeine as one cup of coffee, making this a great pick me up instead of that second cup of coffee! Additionally, each bottle contains 25 vitamins and minerals
Each bottle has 30 grams of protein and only 1 gram of sugar. This shake is keto-friendly and perfect for a low carb diet.
Product No.: 1336513
Size: 18 pack
Calories: 160
Total Carbs: 5 grams
Protein: 30g
Pros: No added sugar, low carb, high in protein
Cons: contains carrageenan, sucralose, artificial and natural flavors, sunflower oil, a variety of gums and emulsifiers
Premier Protein 30g Protein Shake
Pros:
- Soy free. This shake derives most of its protein from a milk protein blend, rather than from soy. Perfect for those who are sensitive to soy or are trying to limit their intake.
- 30g of protein. Premier Proteins shakes have one of the highest amounts of protein per serving available. The 30g tally almost doubles some of its most likely competitors.
- 160 calories. For those hoping to achieve their weight loss goals, this product may be hard to pass on. Most of the 160 calories in the shake come from protein, not sugar or fat, as those two respectively only make up 1g and 3g of the formula.
Cons:
- Milk-based. While this product really goes the mile in terms of packing in protein, it may not be the solution for people who are sensitive to dairy or lactose intolerant, or are simply trying to avoid dairy.
- Not thick unless chilled. This drink is best served when chilled overnight. If not stored at a cold enough temperature, the drink will be less shake and more liquid, making it feel less filling.
Premier Protein makes a protein shake that is loaded with 30g of protein in only an 11.5 ounce bottle. Despite all that protein, it only contains 160 calories and one gram of sugar, making it ideal as a weight-loss tool.
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