Why Use Keto Meal Replacement Shakes During Ketosis
So, now that you know you can drink them on keto, the next question is, why?. The answer to that lies in the nutritional values of these drinks. A keto shake offers everything you need from a meal replacement and a meal during ketosis.
Its filling, has high fats, low carbs, and can taste amazing. Theres a lot of variety in flavors too, and you can easily fit them into your daily diet regardless of how busy you are.
Speaking of being busy, thats another main reason. Regular meals just dont cut during ketosis. All the food youd usually get, whether from diners, fast food chains, or even some homemade options, will usually have lots of carbs. This can ruin your entire progress with the diet.
Instead, you can prepare homemade keto shakes, which give you everything you need. So, there are plenty of good reasons. You have the convenience, the variety, the taste, and most importantly, the nutrition.
Do Protein Shakes Kick You Out Of Ketosis
It depends. If you make a keto protein shake with a protein powder thats high in carbs, yes, it can kick you out of ketosis. But, even with a low carb option like collagen powder, there is a risk of consuming too much proteindepending on how much protein you eat in a day. This is because excess protein gets converted into glucose in the body, which can then kick you out of ketosis.
Options For Making Your Perfect Smoothie
I love this smoothie exactly as its written in the recipe, but everyone has different tastes! Here are a few substitutions to keep in mind as you create your perfect smoothie.
First, if you want your smoothie to be sweeter, you can add a little Stevia . Blueberries can vary in sweetness, so I would recommend tasting the smoothie and then adding sweetener if necessary.
For a more filling smoothie that has a bit more texture to it, you can add flax seeds or chia seeds. These will increase the fat and calorie content, so theyre great if youre whipping this up for breakfast or lunch and want it to keep you full for a few hours.
The coconut milk makes this smoothie incredibly rich, but if you really want to go all-out on the creaminess, blend in half of a banana. This is a classic ingredient for adding texture, healthy fibers, and richness to something like a smoothie.
On the other hand, if you arent strictly vegan, you could replace the almond milk with Greek yogurt to increase the creaminess as well. Greek yogurt can also be used in place of the coconut milk to reduce the calories and fat in the smoothie.
There are so many great options available, so dont be afraid to experiment until you find YOUR perfect blueberry smoothie!
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What Not To Include In A Low Carb Smoothie
It took me a while to buy in to the smoothie trend, but Im fully on-board now, as long as you leave out the bananas and high fructose fruit and the high lactose dairy.
Berries or avocados are really the only fruit that works in a low carb smoothie. While berries do have carbs, they are minimal compared with other fruit and they have a lot of fiber per volume. They also are rich in many micronutrients.
Coconut milk or almond milk is a low carb way to get a dairy-like flavor. You could forgo the milk entirely and just add water if you want to lower the fat. Fat will help you stay satiated however, so dont look at fat as a diet enemy.
Smoothies can be a great way of getting leafy greens and protein into our diets, both of which have a high correlation with weight loss success.
If berries are the thing that tips you over to protein smoothies, use them! If you track your carbs, the thing to watch is to stay under your total daily goal for carbs.
Easy Blender Keto Protein Milkshake Recipe
Heres an easy-to-make blender keto protein milkshake recipe. This recipe would be perfect for a quick breakfast idea snack. Its the perfect keto milkshake recipe!
I really like to use quest protein powder specifically the birthday cake flavored powder. You can buy the quest birthday cake protein powder online or at your local health store. Honestly, I find the best deals online though.
Something that I use all the time in my kitchen when doing the keto diet is my ninja blender. Its small and compact but super high powered easily blend protein milkshake recipes with face just like this. The bullet blender works just as well. If you havent invested in a blender yet I highly suggest you invest in one because I even make my keto pancake batter in a blender. Its well worth the money.
What is the thing to note about this recipe is we use 1 tablespoon of xanthan gum and that is quite a bit but it does make an extra thick protein milkshake if you dont like it as that you can use one and a half teaspoons of them down and add more to reach your desired thickness.
Feel free to change up the protein powder for your protein milkshake to any of your favorite flavors. I like to use chocolate, mint chocolate, birthday cake, vanilla, snickerdoodle, and really any other flavor that you like. Just make sure the protein powder has no sugar and is keto friendly. Yay for an easy-to-make keto protein shake!
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Tips For Preparing This Peanut Butter Protein Smoothie
Smoothies are quite easy to make and usually only require a few minutes to measure all the ingredients and blend up! One thing to note, this recipe calls for frozen riced cauliflower which can be found in most grocery stores now!
However, if you are making your own riced cauliflower, you will want to steam it before you freeze it!
Low Carb Keto Protein Shake
When youre just going about your day and you slowly start coveting all the rich, delicious flavors of your favorite high protein low carb snacks, Im sure a keto protein shake isnt exactly what comes to mind
But let me tell you, this is one of the best low carb smoothies out there! There arent too many low carb breakfast recipes that taste like a sweet, dreamy milkshake and honey you just hit the motherload!
Forget those low carb recipes that have you snacking on enough lettuce to feed a herd of goats! Have yourself a divinely inspired keto protein shake instead!
Come see what its all about!
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Strawberry Almond Milk Protein Shake
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I used frozen strawberries for this strawberry almond milk protein shake, but any other frozen or fresh fruits can be used. Mix it up and add in what you like.
Although I like different flavors of protein shakes, I only buy the unflavored because it can be used as a base to make other flavors. The brand I prefer is Isopure because it has zero carbs.
I used frozen strawberries for this low carb strawberry almond milk protein shake, but any other frozen or fresh fruits can be used. We always have a lot of frozen blueberries and raspberries so I use those to.
You can drink this sugar free shake as a snack between meals. It can also be used as a meal replacement, but you may want to up the fat to help keep you full.
If you are allergic to almonds, you can try coconut milk or another nut-free milk. You can also try the LC Foods zero net carb milk mix in this almond milk protein shake.
How To Make Keto Shakes At Home
To make keto shakes at home, simply collect your ingredients, toss them into the blender, and blend until smooth! Keep in mind, you want an ideal balance of nutrients thats low carb, high fat, and with some but not too much protein. Ive included nutrition with my keto shake recipes below for your reference, but know that the nutrition will vary if you make substitutions or customizations.
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Are Protein Shakes Keto
There are keto friendly protein shakes out there, but many of them are filled with artificial preservatives and processed ingredients and many other protein shakes are not suitable for a keto diet at all, as they are loaded with sugar. Thats why I prefer to make my own homemade sugar-free protein shakes.
While Im not a big fan of meal replacement shakes instead of actual keto meals, some people do have success with keto protein shakes for weight loss. And even if youre not replacing a meal with this shake, its totally delicious as a snack or light keto breakfast.
Unlike most shakes, its not filled with excess sugar, carbs, or processed ingredients. Instead, were using berries to flavor and sweeten , along with Wholesome Yum Keto Simple Syrup. It has a neutral taste, zero net carbs, and is perfect for sweetening all kinds of keto drinks.
- Low carb, keto friendly, gluten-free, and dairy-free
- 12.4 grams of protein per serving
- Great protein-rich snack after a workout
Banana Strawberry Lettuce Smoothie
Yup, this banana-based smoothie is super easy to make and falls within keto guidelines. It has a mix of ingredients like bananas, strawberries, almond milk, chopped lettuce, with the option to add protein powder, too, so you’ll get all kinds of nutrients and a super sweet taste.
Per smoothie: 283 calories, 3 g fat, 38 g carbs, 8 g fiber, 26 g protein
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How To Make A Keto Smoothie
Making keto smoothies can come in all different shapes and sizes.
You can add yogurt, protein powder, or play mix and match between coconut milk or almond milk.
The beauty of a good smoothie really lies in the ingredients you have available, and the ingredients you find delicious.
Dont ever let anyone tell you your smoothie is wrong. There should be no food shaming EVER.
What Are Keto Shakes
Mainstream keto shakes are often used as meal replacement shakes, or designed for weight loss. They are often promoted to be consumed in place of breakfast, or as a snack between meals. Some also enjoy them to satisfy their sweet tooth while following a keto diet.
The thing is, these keto friendly shakes are SO expensive, especially if you plan on enjoying them on a regular basis. Luckily, you can easily make your own!
My homemade keto shakes taste like your favorite milkshake, minus all the sugar and carbs., Thick, creamy and satisfying, they can be made with or without protein powder. Ready in just 2 minutes, youve got NO excuses. Bonus? These shakes are 100% dairy free!
You dont just get ONE keto shake recipe, but 5 additional flavors!
Here are the flavors today:
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Creamy Vanilla Bean Protein Smoothie Bowl
If you’re looking for a protein-packed option that’s also got a hint of sweetness, check out this recipe for a creamy vanilla bean smoothie bowl. Plus, the ingredients are really simple: You just need your milk of choice, banana, vanilla protein powder, vanilla bean, and almond butter.
Per smoothie bowl: 390 calories, 15 g fat, 40 g carbs, 6 g carbs, 30 g of protein
Is A Protein Shake Allowed On A Keto Diet
Yes, you can drink keto protein shakes if they fit into your overall keto eating pattern! In the recipes below, just add a scoop of collagen or protein powder to boost the protein content. Personally, I prefer collagen because it offers moderate protein, no carbs, and additional benefits for the joints, skin, and nails! If using a protein powder, be sure to check the ingredients list and the carbohydrate content.
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Creamy Avocado Keto Shake
Avocadoes can be extremely creamy.
This fruit is loaded with essential fatty acids and vitamins and makes an excellent fit in your keto diet plan.
Lets take a quick look at the ingredients needed to make Avocado keto shake
- Coconut Milk 150 ML
To make Creamy Avocado low carb keto shake follow these 3 simple steps.
Step 1: Put all the above ingredients in a blender
Step 2: Blend it thoroughly
Step 3: If you like it cold then add some ice cubes to it
And there you go, you have a typical low carb keto shake ready.
Low carb peanut butter Keto shake
We all keep hearing how beneficial peanut butter is and traditionally its consumed by spreading it on brown bread.
Did you know you can also make an excellent smoothie that not only helps you lose weight but gives you much stronger bones?
Lets takes a quick look Ingredients needed to make this high protein low carb shake are
- Coconut Milk 50 ML
- Ice cubes Few Ice cubes
- Stevia / Sugar free As per taste
- One teaspoon cheese
Once you have the above ingredients ready, follow these 3 simple steps to make your low carb shake for weight loss.
Step 1: Put the Ice, Cow Milk and Coconut milk in the blender followed by Peanut butter, Stevia extracts and Cheese
Step 2: Blend it thoroughly
Step 3: Drink this high protein shake for breakfast or replacing high calorie meals.
Orange Creamsicle Keto Shake
Bring back your childhood memory by making this orange creamsicle protein shake. Cream cheese, orange extract, collagen peptides, sweetener, MCT oil, and unsweetened almond milk are the ingredients youll need to make this super filling, almost zero carbs drink.
Per Serving: Calories: 294 kcal | Fats: 25 g | Protein: 13 g | Net Carbs: 1 g.
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Keto Chocolate Shake Recipe
The ultimate treat for a true chocolate loverthis keto chocolate shake is BURSTING with chocolaty goodness! Honestly, Im not even a chocolate lover and I sincerely enjoyed this. Made with cocoa powder, extra dark chocolate, and heavy cream, this has a rich, satisfying flavor and an irresistible creaminess. And, only 6.8g net carbs! I added melted coconut oil to this chocolate keto shake for added fat, but feel free to omit if preferred.
How To Make A Low Carb Keto Protein Shake
Keto protein shakes are an incredibly convenient option for making a quick and nutritious meal replacement in a hurry. Check out how I make one of my all-time favorites: the humble low carb vanilla shake.
- Add the ingredients to the blender. Add in the scoop of vanilla protein powder, pure vanilla extract, heavy cream, unsweetened almond milk, ice cubes, and liquid sweetener into the blender.
- Blend. Blend until smooth.
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Why Use Protein Shakes
If you’re lifting weights or struggling to get enough protein into your meals, sports supplements may help. A protein shake can deliver 20 to 30 grams of protein, depending on the brand and ingredients. You can mix the powder with water or milk or add it to smoothies and homemade desserts.
Protein recommendations vary depending on your lifestyle. If you’re relatively inactive, your protein needs are lower than those of someone who regularly engages in strength or endurance training. This nutrient helps your muscles recover and regenerate, which is why it’s important to get enough of it in your diet.
The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight, according to a March 2018 review published in âNutrientsâ. That’s enough to sustain the average person, but someone who lifts weights probably needs more.
As Harvard Health Publishing points out, protein should account for 15 to 25 percent of your daily calories. The optimal intake depends on your age, sex and activity level. The more active you are, the higher your protein requirements. What matters most is where you get this nutrient from. Fish, lean meat, legumes and low-fat dairy are all a good choice.
Shakes can help you achieve your protein goals, but some are high in carbohydrates. If you’re looking to keep your carb intake low, opt for a protein shake with few or no carbs.
Low Carb Keto Chocolate Smoothie
Who doesnt like chocolate? What if I said you can lose weight even if you consume chocolates?
Well I know it sounds exciting, but to be honest there is a concrete way to make your chocolate keto smoothie that will help you lose weight quickly.
To make this weight loss keto drink we are not using any chocolates, instead we will use coco powder.
Let me show you how you can make your tasty chocolate drink for weight loss.
Ingredients needed to make this high protein low carb keto shake are
- 50 ml coconut milk
Once you have the above ingredients ready, making this high protein smoothie is straight forward.
Follow 3 simple steps to make this low carb keto shake.
Step 1: Take a blender, put all the above ingredients in it.
Step 2: Blend it thoroughly
Step 3: Put some stevia extracts or sugar free sweetener for taste, blend it again
Your keto chocolate avocado smoothie is ready, this keto shake is loaded with high quality fat and protein.
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Healthy Iced Coffee Protein Shake Recipe For Weight Loss
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