Mixed
A 45-day very-low-calorie ketogenic diet (VLCKD) incorporating whey protein improves muscle strength preservation and yields a healthier gut microbiota profile (increased Bacteroidetes, decreased Firmicutes) compared to vegetable or animal protein sources.
If you are doing a strict low-calorie ketogenic diet, choose whey protein as your primary supplement source. This study suggests it helps preserve muscle strength better than animal proteins (meat/fish/eggs) and promotes a healthier gut bacteria balance. Aim for about 90g of protein daily spread across 5 meals, keeping total calories around 780, and monitor your ketosis via urine strips to ensure you stay in the metabolic state.
VLCKDs based on whey or vegetable protein have a safer profile and result in a healthier microbiota composition than those containing animal proteins. VLCKDs incorporating whey protein are more effective in maintaining muscle performance.
Why this rating
Randomized pilot study with a small sample size (n=48) and short duration (45 days).
Source
Very-Low-Calorie Ketogenic Diets With Whey, Vegetable, or Animal Protein in Patients With Obesity: A Randomized Pilot Study
Sabrina Basciani et al. · The Journal of Clinical Endocrinology & Metabolism · 2020
DOI 10.1210/clinem/dgaa336
Related findings · Mixed
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