Thursday, September 29, 2022

Can You Drink Protein Shakes On Keto

Lean Body Mass Method

Keto Protein Shakes Can KILL Ketosis!

When it comes to protein, you shouldnt be basing how much you eat on a random percentage you found on the internet. Instead, you should be eating protein based upon how much lean body mass you carry.

To calculate lean body mass:

  • LBM = Total Body Weight Fat Weight
  • As an example, if Suzy was 175 lbs and 30% body fat:
  • 30% of 175 is 52.5, so Suzy has 52.5 lbs of fat weight
  • 175 52.5 = 122.5 lbs = Suzys lean body mass
  • Suzy would then eat somewhere between 0.8 grams to 1.2 grams per pound of lean body mass. In this case, Suzy would consume between 98 and 147 grams of protein per day MINIMUM.

    Best Keto Meal Replacement Shakes

    Now that you know what to look for on the product labels of diet shakes in order to meet the needs of your keto diet, lets take a look at 3 of our top picks for keto shakes right now

    The best thing about this keto-friendly meal replacement shake is that it meets the standards of the keto diet while also being an all-around awesome shake for health and weight loss. Were particularly impressed with its clean ingredient profile which includes no sugar, artificial sweeteners, or artificial ingredients. It also has 15g of protein, 5g of fiber, and only 2g of net carbs. In addition, the plant-based proteins, vitamins, minerals, superfoods and probiotics make it a true healthy lifestyle shake that you can use for the duration.

    At a glance

    • No sugar or artificial sweeteners
    • Vitamins, minerals, superfoods and probiotics
    • One of the best-tasting keto meal replacement shakes


    • Have to add in your fat

    Peanut Butter Cup Protein Shake

    Lucky number 7 protein shake is everybodys favorite childhood flavor, the peanut butter cup. This could very well be your favorite keto protein shake of all time.

    If youre counting macros and need to know the breakdown for each individual recipe, the recipe analyzer on the Carb Manager app is a great place to start. Plug in your ingredients and mix and match amounts to make the perfect keto protein shake that meets your tastes and needs.

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    Whats A Keto Meal Replacement Shake

    First of all, you need to know what makes a meal replacement shake keto or not. When choosing keto-friendly meal replacement shakes, the most important aspect is the carb content, followed by the sugar. Typically, if a shake is low in carbs, it will also be low in sugar, though this isnt always the case. Heres what to look for on the product label

    How Much Protein Should You Eat On Keto

    Can You Drink Premier Protein Shakes On Keto

    A ketogenic diet requires a macronutrient breakdown of about 75% fat, 5% carbs, and 20% protein. Or between 0.6 and 1.0 grams of protein per pound of lean body mass.

    As an example, if you weigh 250 pounds with 30% body fat that means you have 75 pounds of fat and 175 pounds of lean mass. That means your daily protein should be between 105 grams and 175 grams.

    Also Check: Is Keto Or Intermittent Fasting Better

    Keto Shakes At Target

    Target offers a ton of keto shakes. Unfortunately, most of them are from brands that make unhealthy products that I recommend you stay away from:

    • ZonePerfect Keto Shake: Low-quality protein and canola oil.
    • Atkins Nutritional Shake: Highly-processed junk food.
    • SlimFast Meal Replacement Shakes: Highly-processed junk food.

    Fats That Include Some Carbs

    Avocados are a fatty alternative for vegetarians and vegans who want a thick keto protein shake. They’re high in fat and relatively low in carbs. One avocado contains 4 grams of carbohydrates, says the California Avocados website. Three of those 4 grams come from fiber, which means the avocado has only 1 net carb, which takes into consideration that the fiber in the avocado isn’t digested.

    Peanut butter is a delicious form of fat, but you shouldn’t use too much in your keto shake. Two tablespoons of Jif peanut butter, for example, contain 8 grams of carbohydrates. At the same time, there’s 16 grams of fat and 7 grams of protein, so it’s not a complete waste of your carbs. Plus, peanut butter can make almost anything taste good. It might be best to limit yourself to 1 tablespoon to keep the carbs low.

    Yogurt makes a great base for your shakes because it adds thickness. However, most yogurts contain a fair amount of carbohydrates, which is natural for dairy products. There are some companies that cater to the keto crowd, such as Sola, who makes a low-carb Greek yogurt. There are only 7 grams of carbs in one serving, which won’t completely throw off your intake for the day.

    Read Also: Can I Use Splenda On Keto

    Triple Chocolate Breakfast Smoothie

    Serves: 1 | Calories: 380 | Fat: 25g | Net carbs: 6g | Protein: 26g | Fiber: 9g

    This recipe is from Perfect Keto, one of my favorite keto supplement brands.

    The reason why I think you might love this chocolate shake is because its more like an ice cream milkshake but loaded with health-boosting ingredients. If you prefer, add some whipping cream to top it off.



    Add all ingredients to a high-speed blender. Mix on high until smooth. Add ice cubes if desired, and blend. Top with whipped cream and Perfect Keto Bar pieces if desired.

    How Much Protein On Keto

    Perfect Keto Whey Protein Powder // Keto Protein Shakes For Those Busy Days // Egged Out Meal Ideas

    How much protein on keto is often debated amongst the keto-community, but as I stated earlier, too much is better than too little.

    Protein is the most important macronutrient when it comes to:

    • Satiety
    • Enzymes, hormones, and other bodily functions
    • Maintaining muscle

    Based on how much work you want to put in to figure it out, Ill present you with two methods:

  • Lean body mass
  • Desired body weight
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    Strawberry Zucchini Chia Smoothie

    To switch up your smoothies while following a keto diet, you can replace the typical leafy greens with other low-carb veggies.

    Zucchini is a summer squash thats loaded with fiber and vitamin C, a water-soluble nutrient that acts as an antioxidant and can help fight underlying cell damage that contributes to heart disease and other issues .

    This keto smoothie has 9 grams of net carbs and combines zucchini with strawberries and chia seeds, which are high in healthy omega-3 fatty acids (

    To make one serving, blend these ingredients:

    • 1 cup of water
    • 1/2 cup of frozen strawberries
    • 1 cup of chopped zucchini, frozen or raw
    • 3 tablespoons of chia seeds


    Delicious Keto Protein Shake Recipes

    Jun 24, 2021 | Keto Recipes |

    Protein shakes are a great way to get more protein in your diet if this is an area that you struggle with. These keto protein shake recipes are all low in carbs and high in fats, helping you to meet your daily macros while on the ketogenic diet.

    While the keto diet is a moderate protein diet, some people still have trouble meeting their goals because theyre not big meat eaters. If this is you, a protein shake is a great option.

    Protein helps you to build muscle, feel fuller with a reduced appetite and get lots of beneficial nutrition in your diet. This is because protein shakes are often made with wholesome ingredients such as nuts, seeds, fruits and vegetables along with high-quality protein sources.

    In this post you’ll find:

  • Peanut Butter Cup Protein Shake
  • Read Also: Cycling Keto Diet

    Top 4 Keto Shake Recipes Using Ample K

    Im a fan of Ample K* Amples ketogenic meal replacement drink and I use it a lot while traveling or when I dont have time to have a proper meal.

    While you can certainly enjoy Ample K as-is, you can also use this meal replacement powder as a base to make your own keto smoothies that have enough calories and macros to replace a full meal.

    To save on plastic waste, I recommend getting the Ample K bulk pouch instead of individual bottles if you intend to use Ample as a base for your own creations.

    What To Look For In A Keto Shake

    Can You Have Meal Replacement Shakes on Keto?
    • Avoid the low-calorie options and go for a substantial meal replacement that delivers 300-500 calories.
    • Check the label for ingredients that are familiar to you on keto . If you come across words that you cant pronounce, give the product a miss.
    • Check the macro listing. The closer it is to 75% fats, 25% protein, and 5% carbs, the better.
    • Check to make sure that the mixture includes a decent amount of fiber. The best sources are psyllium husk and Konjac glucomannan .

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    What Does The Research Say

    There is quite a lot of scientific evidence that meal replacement shakes can help a person achieve sustained fat loss.

    The results of a National Institute of Diabetes and Digestive and Kidney Diseases study published in a 2013 issue of Obesity found that the combination of meal replacement shakes and a weight loss diet resulted in less regaining of weight.

    Another study showed that people who combined a meal replacement shake as a part of their diet plan were able to lose more weight than people on a standard diet.

    Researchers believed that this was mainly because the meal replacement helped them to stick to their nutritional plan rather than reaching for foods that would blow out their macronutrients.

    In 2019, a meta-analysis of a number of studies concluded that programs incorporating meal replacements led to greater weight loss at 1 year than comparative weight loss programs.

    Vegan And Vegetarian Option

    Vegetarians and vegans might have the hardest time with the keto diet. There are many options for meat lovers because animal products are high in fat and protein. However, there are some delicious shake options made with soy protein powder and fatty fillers like avocado that allow animal-free dieters to try their hand at keto.

    Read more:Vegan Meal-Replacement Shakes

    The protein powder will make or break your vegan keto shake. Select a soy protein with low to no carbohydrates. Sweeteners and artificial flavors are fine, because unflavored soy protein can be uncomfortable to drink.

    A recipe inspired by Broke Foodies combines plenty of fat and flavor into your smoothie for only 6 grams of carbs. Throw together:

    • 1 1/2 cups full fat coconut milk
    • 2/3 cup ice
    • 1 tablespoon organic peanut butter
    • 2 teaspoons raw cacao powder
    • 1 teaspoon stevia extract
    • 1 medium-size avocado

    You can add a scoop of soy protein powder, as well, to boost your protein intake for the day.

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    How Much Protein Should I Take On Keto

    We’ve established that whey protein isolate is keto-friendly however, one of the critical aspects of the Keto diet is tracking your macronutrients, and protein is no exception.

    On keto, your diet should generally consist of 70-75% fat, 20-25% protein, and 5% carbohydrates. For protein, if you exercise regularly, increase your intake to 25%. In place of a macro calculator, a general rule of thumb for how much protein you should consume is as follows:

    • Minimum Protein = Weight x 0.6
    • Maximum Protein = Weight x 1.0

    Example – if you weigh 150 lbs., you should consume between 90-150 grams of protein each day .

    To achieve ketosis and to stay there, you must track each macro intake. Too little or too much of each macro can kick you out of ketosis.

    Learn More:Free Protein Calculator

    Protein Shake With Oats

    Ketogenic Diet | Protein shakes on Keto?

    Premier Protein also offers Protein Shakes with Oats. At first glance, the word oats may trick you into believing that these shakes are enemies to keto! However, the reality is otherwise!

    You see, one 11 fl oz serving of the oats protein shake from Premier Protein has merely 8g of oats! So that means they have very few carbs coming from oats and most of the carbs are from oat fiber.

    Each protein shake with oats contains 20g of protein, 150 calories, and 8g of carbs. But the good news is that 7g out of that 8g is dietary fiber, giving you just 1g of net carb per serving! They are available in three flavors: Blueberries & Cream, Apple Cinnamon, Oats, and Maple.

    Lets look a little deeper into the importance of protein in the keto diet and how much you need per day.

    Read Also: Can You Eat Fried Chicken On Keto

    Can You Drink Booze On The Keto Diet

    Not really. Committed keto followers might want to avoid a time of day altogether, as alcohol stops fat loss dead in its tracks, Israetel says. Drinking alcohol briefly bumps you out of ketosis.

    If you need to celebrate that, raise a job, or toast your best friends wedding, take the exhausting stuff like Booze and whiskey. Wine and brew tend to be higher in carbs. You can additionally strive your hand at creating your own low-carb, keto-friendly cocktail.

    Isopure Zero Carb Protein Powder

    Isopure Zero Carbis very keto-friendly. Why?

    • It contains ZERO carbs
    • And isnt full of artificial sweeteners like most protein powders

    The only downside is that it contains plenty of protein. And the reason why I put downside in quotes is because its only a problem to those who cant work it into their diet.

    Other than that, its perfectly safe to use on a keto diet. Even though it has some artifical sweeteners, Isopure also has an Unflavored Flavor which contains no sweeteners at all.

    Another great protein powder you should use is

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    My Review Of Premier Protein On A Keto Diet

    Along with its high protein content, Premier Protein shakes also pack 24 vitamins and minerals as well as calcium. It has just 4 g of total carbs and 1g of fiber, giving only 3g of net carbs per serving.

    I honestly love the chocolate flavor which feels like Im having a smooth chocolate milkshake . I use it as a meal replacement or a 5 p.m snack when Im want to break the monotony of home-cooked meals .

    Its ease and convenience has to be the top most factor for me. I always keep one in my car to cater to sudden cravings! Its a ready to drink shake which doesnt even need to be refrigerated . Also, you dont need to mess up your kitchen with blenders or powders spreading everywhere.

    Sometimes I find the sugar in these shakes to be a little artificial and I wish they had unflavored versions so that I could add my own sweeteners. Anyways, wishes are just wishes!

    The 10 Best Keto Smoothie Recipes

    Can You Drink Premier Protein Shakes On Keto

    The ketogenic diet involves dramatically decreasing your intake of carbs and instead getting most of your calories from fat.

    It can help children with epilepsy manage their seizures, and has also been linked to weight loss, better blood sugar control, and lower cholesterol levels .

    Since the keto diet limits carbs, smoothies that contain high-carb ingredients like fruits, yogurt, honey, and milk dont usually fit into this style of eating. This can be an issue for those who rely on smoothies for a quick and healthy breakfast or snack.

    Fortunately, there are still smoothies with low-carb and nutritious ingredients that you can enjoy while following the keto diet.

    Here are the 10 best keto smoothie recipes that are low in carbs and high in fat.

    6 ).

    Since fiber doesnt get broken down in your body, those who follow the keto diet often subtract the grams of fiber from the total grams of carbs to estimate how many net carbs are in a particular food .

    Berries are low in net carbs and thus suitable in small portions for the keto diet.

    This triple berry keto smoothie has 9 grams of net carbs and is filling enough for breakfast or a snack. To make one serving, blend the following ingredients:

    • 1 cup of water
    • 1/2 cup of frozen mixed berries
    • half of an avocado
    • 2 cups of spinach
    • 2 tablespoons of hemp seeds

    Nutrition Facts

    Peanut butter also contributes plant-based protein and fat, which can help keep you full (


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    Can You Drink Muscle Milk On Keto

    When I had my very first muscle milk shake EVER, the first thing I remembered was how delicious it was. I don’t think there was another product on the market like Muscle Milk when they first came out.

    It’s no wonder muscle milk exploded on the scene.

    With most protein shakes tasting horrible back then, it was refreshing for a company to release such a great tasting protein powder.

    Are muscle milk shakes keto friendly, though?

    The following muscle milk products are lower in carb and may be enjoyed while following a ketogenic diet. However, I’ll break down the carb count for each of them in the next sections.

    Muscle Milk Ready To Drink Shakes

    Which Protein Powder Is Best For A Keto Diet

    A lot of people wonder which protein powder they should use on a ketogenic diet, and my best answer is there is no best protein powder for a ketogenic diet, and heres why.

    All protein powders and shakes are is liquid food.

    However, sometimes you may not have the appetite to eat additional protein or may find a protein shake a more convenient option when out or on the go.

    In this case, a protein shake is a perfect alternative to get in the additional protein you need to hit your goal.

    When it comes to choosing a protein powder, its best to find one you can afford, enjoy the taste of, can tolerate well , and is of good quality.

    If drinking whey protein causes you gas and stomach upset due to lactose intolerance, you should stick to a whey protein isolate, which contains less than 1 percent of lactose. Another option if youre lactose intolerant is using a vegan-based protein powder.

    Here are my go-tos for whey protein isolate and vegan protein

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