Just like you need keto smoothies for the ketogenic diet, you need keto shakes too.
Sometimes we amp for time, and we can’t create that perfect low-carb meal.
Or at other times, we are too constrained to follow the weekly keto menu as we originally intended.
So instead we reach to grab one of those keto protein shakes. But wait, hold on.
Do keto shakes really work?
You know 75% fat, 20% protein, and 5 % carbs rules. Whether it’s a liquid meal or a full-blown regular meal, the golden ratios of a keto diet reign over us.
This article tells you whether keto shakes really work, so you won’t regret it drinking one.
If you are here for a meal replacement shake but are not all sure if keto is the right choice?
Here is the thing with the Keto diet for weight loss.
If you’re looking for the one diet that shakes things up, it’s definitely a ketogenic diet. Not only does it promote weight loss, but it does so by burning fat! That’s music to most dieters’ ears.
And it’s true, burning fat for weight loss is what this diet does best. But for some, following a ketogenic diet doesn’t come easy.
This low carb, high fat diet definitely requires some planning to execute well.
Following a ketogenic diet means paying daily attention to the carbs, fat, and protein you eat. In this article, we’ll briefly touch on those requirements.
But what’s more, we’ll go in-depth about ketogenic meal replacement shakes. We’ll cover how best to make them when best to use them, and if they really work.
Ketogenic Diets—An Overview
People following a ketogenic diet must adhere to a strict level of carb restriction.
Ideally, no more than 5-10% of your daily intake should come from carbs. The ideal macronutrient ratio for all keto meals is the same.
70% fat, 25 % protein, and only 5% carbs. Rather than counting per meal, try totaling this amount over a day.
More than anything, the aim of a ketogenic diet is to convert your body’s metabolism.
In the absence of carbs—what your body typically burns for energy—your body burns fat instead. That means the fat is eaten as part of your daily diet and all that stored-up fat you’re carrying.
Low-carb diets are way more common today than ever before. Ketogenic diets are unique in this genre though.
Deriving most of your calories from fat (rather than protein) allows your body to produce ketones.
And when this happens, your body is said to be in ketosis.
The more fat you burn, the more ketones you make. In other words, eating keto meals will turn you into a fat-burning machine!
Just like any diet, there is an acclimation period as your body adjusts. Some people have flu-like symptoms for a few days.
Constipation can come on. But these adverse feelings are transient, and will most certainly resolve 100%.
The good news? On this diet, you’ll never be hungry! That’s because all that fat you eat leaves you feeling full longer.
Not All Keto Shakes Are Created Equal
Using keto meal replacement shakes is a nice way to ease into following a ketogenic diet.
You can drink them for an easy keto breakfast option, a snack, or really in place of any ketogenic meal.
You need to be careful, though. Replacement meal shakes are sneaky sources of added sugar.
You’ll need to check this, and for the grams of net carbs, they contain in general. Breakfast smoothies can be notorious for this because they usually include more fruit.
When comparing different brands of keto meal shakes there are a few components to look for. Most of the differences come down to the macronutrients they contain.
Any keto meal replacement shake worth drinking should contain the following:
- At least 70% of its calories are from fat.
- Moderate amounts of protein—approximately 20% of its calories.
- Almost no carbs. No more than 5 grams at the most, or about 5% of their total calories.
The Limits of Keto Meal Replacement Shake
Ideally, meal replacement options should be used sparingly. It’s always healthier to take in whole foods when possible.
They can be a great crutch to use occasionally, but you still need to be diligent about a few points:
Consume smoothies and shakes no more than once per day. A fair number of brands use artificial sweeteners.
And when you’re trying to break your addiction to carbs, having super sweet flavors around is not good. You’re aiming for a new way of eating, and switching that mentality the sooner the better is best.
Keep trying new keto recipes and dishes. A lot of people make the mistake of narrowing their menu.
They find a few things they like and eat them religiously.
This kind of narrowed focus will make you lose interest in your diet. It will also make it harder to stick with it once the weight comes off.
We recommend always adding new and interesting keto meals to your repertoire!
With so much free information at your fingertips in terms of recipes, there’s no reason to slack off.
Keto meal replacement shakes can break the bank! Yes, shakes and smoothies are yummy, but they are also pricey!
Protein powders can get expensive. Especially if you like to experiment with collagen peptide powders and other fancy ingredients.
Unsweetened almond milk is also on the expensive side, so try branching out from using that as your shake’s only base.
How to Make Delicious Liquid Keto Meals
Now that we’ve covered the basics, and the dos and don’ts, it’s time for the fun stuff! And that is all the different varieties of shakes you can experiment with.
Remember, pay strict attention to the grams of carbs in each shake. You don’t want to bust on your overall carb count for the day.
Staying in ketosis is the name of the game here, and that’s directly dependent on limiting carbs!
That being said, here’s a list of ingredients to play around with:
- Nut butter, including peanut butter. We especially love chocolate peanut butter-flavored keto protein powders!
- Heavy cream in place of unsweetened almond milk as a base.
- Bulletproof, or cold brew coffee is included in keto breakfast shakes.
- Collagen peptide powders for a boost to skin, hair, and nails.
- Green breakfast shakes, like avocado smoothies, or cucumber green smoothies.
- Using cream cheese to add decadence. Search “pie-flavored” keto shake recipes. There are some great taste-a-likes out there! Try recipes for key lime pie keto shakes and keto cheesecake smoothies!
- Using vanilla extract or cocoa powder to add some ‘sweet-adjacent’ flavor.
For the days when you have no time to cook, or when you’re so hungry you could eat ANYTHING, opt for a quick keto shake!
If you’re traveling or eating out someplace where keto option is limited, keto shakes can come in handy too.
Finally, there are just some days when you can’t face the kitchen or need to round off your macronutrient needs. Keto shakes can save you here, too.
For all these reasons and more, keto shakes really do work!
They will keep you heading towards your weight loss goals by staying on track. You can further this by making a recipe list.
Remember to keep smoothie ingredients on hand. And finally, have keto-approved protein powders well-stocked in your pantry.
Ketogenic diet success is all about staying prepared and staying consistent. You can do this!