Keto Shakes : Keto Meal Replacement Shakes & Protein Shakes Explained
Ketogenic diets are high-fat, low-carbohydrate diets that work by forcing the body into ketosis. Ketones are produced during ketosis, which has many health benefits including weight loss, increased energy levels, better insulin sensitivity, and improved brain function. If you're interested in understanding more about Keto diets, then take a read of our How To Start a Keto Diet Blog, which explains the ins and outs of the diet plan, the best meal & snacking practices and much more.
In this article, we're going to be exploring the different types of Keto Shakes that exist: There are a wide variety of shakes that are pro-keto, but there are two main types of shake recipes:
Keto Meal Replacement Shakes:
These are designed to take the place of meals and contain all the nutrients needed throughout the day. They usually contain protein, carbs, fats, vitamins, minerals, fibre and water.
Keto Meal Shakes are designed to drink as a replacement for any meal of the day, typically the most common substituted meal is breakfast, however, keto meal replacement shakes can be drank for both lunch and dinner depending on keto diet plans.
Typically finding Keto-friendly meal replacement shakes can be difficult, this is due to the sheer amount of sugars & dairy products that are included in meal shake drinks.
However, there are a handful of keto-friendly meal replacement that is designed to help provide alternatives to regular meals whilst following the ketogenic diet
Here are some popular favourites:
Keto shakes recipes can be customized to suit individual tastes. You can add base ingredients such as berries, nuts, seeds, avocado, creamy peanut butter, and coconut oil to boost the nutritional value without increasing calories. Freezing keto shakes allows them to be stored for later consumption.
Keto Protein Shakes
protein shakes can be defined as any type of liquid that contains proteins (such as whey) in order to provide nutrition for those who are looking to actively increase their protein intake - this is typically done to grow or maintain muscle mass (otherwise known as bulking).
Protein shakes are used for several reasons including weight gain, weight loss or maintenance, muscle building, and increased energy levels. They contain high amounts of protein which helps build muscles. They also help with digestion due to their low-calorie content.
The most popular protein powder is whey because it contains all the essential amino acids needed by the body. Whey is obtained from milk after separating out the lactose (milk sugar) and water. It contains casein proteins which are not digested by the body and so they pass through the digestive system unchanged.
There are several different choices when it comes to protein powders and shakes, from flavours to vitamin content. Let's take a look at the most common keto protein shakes available.
- Chocolate Shakes - using unsweetened cocoa powder, and a blend of your favourite protein powder a Keto Chocolate Shake is the perfect protein boost for both pre & post-workout
- Vanilla Protein Powder Shakes - Often rather than adding additional ingredients such as a tsp vanilla extract you may be able to find vanilla protein powder already flavoured.
When mixing your keto diet protein powder you can choose to use a variety of mixers with water being the least calorific & fattening, and other alternatives including unsweetened almond milk, coconut cream or coconut milk, but avoiding full-fat dairy milk.
To add additional flavour if you've opted for a flavourless protein shake, you could try a wide variety of our syrups & sauces which are all keto-friendly
What are the benefits of shakes?
There are numerous health benefits associated with consuming satisfying shakes regularly, such as:
Weight Loss
Shakes can replace up to 50% of regular food intake while still providing enough of a balance of nutrients, vitamins and calories to maintain weight.
The best shakes provide around 20 grams of protein per serving, which will keep muscles fed throughout the day. They should contain at least 10g of carbs, but ideally 15g so they don’t cause blood sugar spikes later in the day.
Energy Boost
In one study published in The Journal of Clinical Endocrinology & Metabolism, researchers found that people who drank a protein shake containing whey protein immediately after exercise burned 50% more fat than those who didn’t. That said, it’s not clear whether this effect is due to the small amount of protein consumed or because drinking something right afterwards makes you feel fuller longer.
It is also suggested that consuming shakes before bedtime may increase your total daily calorie burn by 30%.
Increased Muscle Mass
Taking 1g of creatine monohydrate per pound of lean mass increases muscle size and strength by 20%, according to a study published in The Journal of Applied Physiology.
Improved Brain Function
A recent study found that adults who consumed a drink containing caffeine and BCAAs performed better on memory tests compared to those who did not consume a beverage.
Reduced Risk of Type 2 Diabetes
In one study, researchers gave participants either a meal replacement shake or a placebo shake for 12 weeks. Those who took the shake had lower blood glucose levels after eating a meal, suggesting that the shake helped improve their insulin response.
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