Most plain protein powders are fine on keto, and a shake can be one of the easiest ways to hit your protein target on a busy day. The catch is that the tub in your hand might be a clean 1 gram of carbohydrate a scoop or a sugary 15, and the label is where you find out which. This is a guide to picking the right powder, reading past the marketing, and knowing when a shake genuinely helps rather than just adding calories you did not need.
No, honey is not keto. A level tablespoon carries roughly 17 grams of carbohydrate, nearly all of it sugar, which is close to an entire day’s allowance if you are holding to 20 grams of net carbs. Honey behaves in the body much like table sugar, so however natural and wholesome it looks, it does not fit a ketogenic diet in anything beyond trace amounts.
Newsletter
Get keto tips in your inbox Practical, evidence-minded notes on keto and low-carb living, with a Brussels slant.
MCT oil turns up in half the keto shopping baskets and most of the online advice, usually with a promise of sharper focus and deeper ketosis attached. It is a genuinely useful fat, but it is also oversold, and using it badly is a fast route to an uncomfortable afternoon. Here is a plain account of what it is, what it does, and how to fit it into keto without wasting money or regretting it an hour later.