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May increase fat loss If you want to lose body fat while preserving muscle mass during body recomposition, consider taking whey
protein. Protein is a highly satiating macronutrient and can therefore control your food intake. Protein increases satiety hormones GIP and GLP-1 and reduces ghrelin, which is the hormone that stimulates hunger. [6]Additionally, protein is more thermogenic (meaning that it boosts your body’s metabolism) compared to carbohydrates and fats. There’s also evidence that
diets higher in protein lead to more weight loss and fat loss than diets lower in protein. [7]3. Helps reduce inflammation Another potential benefit of whey protein for your health is that it reduces inflammation. While inflammation is the body’s survival mechanism and helps with repair, prolonged (or chronic) inflammation is linked to diseases like obesity, diabetes, heart disease, and cancer. [8]A meta-analysis of randomized controlled trials showed that whey protein may reduce circulating C-reactive protein (CRP), a protein made by your liver and sent to your bloodstream during inflammation. [9]Another
2019 study done on critically ill patients with ischemic stroke found that whey protein supplementation reduced inflammatory markers after 3 weeks, which could improve their health outcomes. [10]How to Take Whey Protein on KetoWhey protein can be taken daily or every few days as a post-workout supplement, snack, or meal replacement (if you’re too busy to prepare a healthy keto-friendly meal from scratch).
Maintaining balance is key with all hormones in your body. Disrupted SleepCarbs can disrupt sleepAccording to the National Sleep Foundation (NSF), eating refined carbohydrate foods like white rice, bread, pasta, and potato chips can make you feel drowsy because they spike your blood sugar so quickly. Eating excess sugar reduces the activity of orexin cells— cells that modulate the sleep cycle and activate neurons to keep you awake [1] [2]. A study in the American Journal of Clinical Nutrition revealed that high consumption of added starches, sugars, and refined grains was associated with a greater risk of sleep deprivation in postmenopausal women. The researchers speculate this is due to carb-rich foods triggering stress hormones like cortisol and adrenaline and causing blood sugar imbalances that inhibit sleep [3]. In another example, an interesting study showed that a shift in blood sugar levels due to a high-carb diet makes it more difficult to get a full night of uninterrupted sleep [4]. Of course, not all carbs are equal, and natural, unprocessed carbs don’t have the same glycemic load on the body. Even so, healthier carbs like sweet potatoes and beans also impact your blood sugar, and eating too many of them could also leave you feeling a little tired. Food allergies have also been shown to promote post-meal tiredness, so it’s important to differentiate between food allergies and carb crashes [5]. Is Serotonin Making You Sleepy?Eating carbohydrates increases the serotonin hormone in your brain, which can trigger sleepiness. People often overeat carbohydrates to make themselves feel better and this feedback mechanism and increase of serotonin can become addictive and contribute to obesity.