Protein powders will not make you fat however they will keep your muscle fibers optimized for protein synthesis, which means retaining water, retaining size, strength etc ... If you want to lose over all weight and size you have to stop giving our muscles what they need to be perfect. Basically we have to stop signalling our bodies to grow muscle... if we want to lose weight the only proteins we should be ingesting is from regular food sources. Those proteins are not as bio available, and our bodies will be forced to use our own protein storage (muscles) hence catabolizing our size/weight ... you can go back to drinking the protein shakes when you achieve whatever size shape you're going for.
In short to lose weight (fat, muscle, water) one must follow:
- keto MINUS protein powders
And to gain, retain size and strength one must follow:
- keto + protein powders + slightly more carbs before weight training
