Can You Have Whey Protein On A Keto Diet

The use of Whey Protein is very popular among fitness enthusiasts and not only. The Keto Diet is also popular because of its efficiency in removing body fat and keeping a lean body. But, can you have whey protein on a Keto Diet?

Can You Have Whey Protein On A Keto Diet?

To understand if you can have Whey Protein during a Keto Diet it necessary to have clear first what is Ketosis and what are Whey Protein.


Firstly let’s remember how the Ketogenic Diet works.

The Keto Diet is a diet based on the principle of Ketosis.

Ketosis is a metabolic state where your body burns fat for energy.

Ketosis is the result of an insufficiency of glucose (sugar), which comes mostly from carbs.

So in other words, if you cut your carbs intake (your primary fuel) enough your body switches to fat (secondary fuel) to get energy.

The Ketogenic Diet macros allow you to have a high fat, medium protein and very low carbs intake.

The advantage linked to this diet are an increased fat burning ability, higher mental focus and clarity and more constant level of energy.

The reduction of carbs also diminishes the level on insulin in the system, limiting the ability of your body of storing energy as fat.

To sum up the key elements of a Ketogenic Diet:

  • High fat, medium protein, low carbs intake
  • Increased and constant energy
  • Increased fat burning
  • Decreased fat storing

It is important to remember that if carbs are not reduced enough, Ketosis never starts or it can stop.

Whey Protein

Whey Protein is one of the most used supplement in the fitness community, and it is easy to understand why.

Whey Proteins are usually in the form of powder or bars.

Human body can easily process these proteins and for this reason they are ideal pre and post workout supplements.

Whey Proteins help muscles with the following:

  • Repair
  • Growth
  • Strength
  • Mass
  • Recovery

They also give a feeling of satiety that can results in a lower calorie intake.

There are several types of Whey proteins, some more focused on promoting strength, some more for mass and some more for lean growth.

Their purpose also affects their content and nutritional value.

Whey Protein On A Keto Diet

So, Can you have whey protein on a Keto Diet?

Yes you can have whey proteins as long as you do not exceed your daily carbs intake.

Some Whey proteins contain a high quantity of carbs, especially the ones targeting mass growth.

Since you are in a Keto Diet your goal is to start and stay in Ketosis so that you burn fat.

Consume some of these proteins can kick you out of Ketosis very easily and compromise your weight loss.

Another factor to consider is gluconeogenesis.

Gluconeogenesis is the process where the body transforms proteins into glucose and you know glucose is not a good thing in Ketosis.

Consuming Whey proteins is allowed but please keep calories and proteins counted and follow the Keto Diet macros.

What Are The Best Whey Proteins For A Keto Diet?

As a general rule, keep into consideration only Whey Proteins that have a very low content of carbs.

This will allow you to limit the risk of stop Ketosis.

There are many commercial Whey that are specific for lean muscle growth and they contain low to no carbs.

These are the preferred Whey during a Keto Diet.


Since the Keto Diet promotes Ketosis, hence fat burning, you want to limit your carbs intake to the minimum.

Whey Proteins are good proteins that help muscle growth and repair.

You can consume Whey Proteins During a Keto Diet with the condition that these contain low to no carbs.

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