Can You Have Protein Shakes On Keto

Chocolate Green Smoothie Bowl

How to Choose a Whey Protein | Ingredients to Avoid (Keto Friendly)
  • Keto Green Smoothie Bowl Ingredients.

Serves: 2 | Calories: 887 | Fat: 84g | Net Carbs: 10g | Protein: 4g | Fiber: 10g

Leafy-green vegetables are incredibly healthy. Unfortunately, most kids dont like them. This recipe offers an excellent way to sneak some spinach into your kids diet without them even noticing.

Note that raw spinach contains oxalates, which is an antinutrient that can impact your bodys ability to absorb nutrients from other food.

If youre concerned about that, I recommend steaming the spinach for a few minutes before throwing it into the blender. If thats too much of an inconvenience, Id recommend steaming a large batch of spinach and then freezing it in single-serving portions.

That way, you can just grab a serving of your frozen spinach next time you make this keto smoothie.



Place all the ingredients, except for the ice, into a blender and mix until smooth. Then add the ice and blend again. If the mixture is too thick, simply add some water and blend again.

Carb Count In Premier Protein

Now, it is time to take a closer look at the net carbohydrate content in Premier Protein shakes. Each protein shake is 11 ounces. Therefore, the number of carbohydrates is for a single, 11-ounce shake. The carb content is as follows:

  • Bananas and Cream: 3 grams of carbohydrates
  • Cafe Latte: 3 grams of carbohydrates
  • Caramel: 3 grams of carbohydrates
  • Chocolate: 2 grams of carbohydrates
  • Cookies and Cream: grams of carbohydrates
  • Peaches and Cream: 2 grams of carbohydrates
  • Pumpkin Space: 3 grams of carbohydrates
  • Strawberries and Cream: 3 grams of carbohydrates

You can see that the carbohydrate count in each of these protein shakes is relatively minimal. On the other hand, if you drink multiple of them, you may start to approach your carbohydrate limit for the day.

If you are using Premier Protein powders, there are also multiple flavors available. Therefore, you should take a closer look at the carbohydrate content.

The numbers below are for two scoops of Premier Protein Powder. This is a total of 41 grams. If you use more than two scoops, you may have to increase your carbohydrate count. The carb content is as follows:

  • Café Latte: 2 grams of carbohydrates
  • Chocolate Milkshake: 2 grams of carbohydrates
  • Vanilla Milkshake: 2 grams of carbohydrates

Again, the carbohydrate count in Premier Protein powder is also very low. On the other hand, if you are trying to increase your protein intake by throwing in extra scoops, you may have to adjust your carbohydrate count.

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.

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Is Whey Protein Allowed On Keto

Since whey protein is a liquid, youll have to drink it either mixed in a smoothie or as a smoothie drink. If you decide to drink your whey protein straight, youll need to add an extra tablespoon or two of low-fat milk or almond milk to it so its more like a milkshake than an actual milkshake. So, if youre a keto dieter and are looking for your daily dose of protein, make sure you add protein powder or shakes to your daily meal plan. How much protein do I need per day? The research about protein intake is pretty contradictory. The National Research Council found in their nutrition recommendations for adults the recommendations differed about the amount of protein you should get in your diet: Nutrition Committee Average requirementrecommended intake of 0.8 g/kg per day for women, 0.85 g/kg per day for men.

What Makes A Smoothie Keto

Best Keto Protein Powder

The goal of the ketogenic diet is to use fat for energy rather than glucose. Doing so allows your body to enter into a state called nutritional ketosis.

The simplest way to reach nutritional ketosis is by eating a lot of fat and avoiding most carbohydrates.

For keto smoothies or keto shakes, that means using fruits that have a low glycemic index , avoiding dairy milk, and avoiding nutritional sweeteners such as sugar, honey and maple syrup.

Some of the best fruits for keto shakes are berries. Raspberries in particular are a good option because theyre low in fructose yet still taste delicious.

You can find other popular fruits for smoothies in the table below, together with their net grams of carbs and sugar content.

Speaking of net carbs most fruits have fiber, which is a type of carbohydrate that the body cant use for energy. Its only used as food by the bacteria in your gut. Thats why we subtract the carbs of fiber and non-nutritive sweeteners from the total carbs to calculate the net carbs.

Only net carbs increase your blood sugar level. Thats why theyre important to consider in keto smoothies and on the ketogenic diet in general.

The table below reflects the nutritional data of the raw fruits listed, including the skin .


Besides traditional fruits, I also encourage you to experiment with avocados because theyre naturally high in fat and are packed with micronutrients. Best of all, a whole avocado has zero sugar and only 3 grams of net carbs.

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Do Insulin Spikes Kick You Out Of Ketosis

Although insulin plays a major part in ketosis, it isnt enough to simply kick you out of ketosis. Theres even a guy who tested it out himself and the results might shock you.

He fasted for 50 days. And was given 0.1 IU/kg of insulin while his ketone levels were high. What happen?

In 30 minutes, his ketone levels dropped quickly. As well as his blood sugar. Why? As I said before, insulin is used to store glucose in the cells. And his brain uses up the ketones because no glucose is available for energy.

Then, surprisingly, in the next 30 minutes, when insulin was used up, his ketone levels went back to normal.

So do insulin spikes kick you out of ketosis? Yes, for a little. But not indefinitely.

Is Whey Protein Keto

Whey protein is derived from dairy in a process that filters out most of the milk sugar, leaving behind a concentrated whey protein concentrate. With more filtration, all the lactose is removed to create whey protein isolate that is 90 to 95% protein by weight the highest amount of pure protein and lowest amount of carbs found in any whey protein. This makes whey protein isolate the best protein supplement for keto diets, beating out protein shakes made from egg whites, peas and rice, which often have added sugars for flavor.

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The Keto Shakes Diet Meal Plan

For fastest results, enjoy a keto shake as your meal one to two times a day. At non-shake meals, go for about six ounces protein, two servings fat, and two servings low-carb veggies.

You can also add a small keto snack or two. As always, get a doctors okay to try any new diet.

Breakfast Shake it Up: Choose any ready-to-drink shake or shake mix, such as SlimFast Keto . Dr. Perlmutter is a fan of Garden of Life Keto Fit and Ketologic Keto Meal mixes .

Lunch Salad Bar Special: Enjoy 2 sliced hard-boiled eggs, 3 slices bacon and 3 cups nonstarchy salad-bar veggies with 3 Tbs. full-fat dressing. Or if you prefer, simply have another keto shake as your midday meal.

Snacks PB & Yum Fat Bombs: Whisk ½ cup melted coconut butter, 1 cup natural peanut butter, 5 Tbs. cocoa and low-carb sweetener to taste spoon into 24 lined mini-muffin cups freeze until set. About 2.5 grams carbs each.

Dinner Sensible Keto Entree: 6 oz. roasted or rotisserie chicken with skin, 1 serving sugar-free sauce and 1 cup veggies sautéed in butter or olive oil.

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Protein shakes are all over grocery store shelves, from protein powders to ready-made protein smoothies. But what about a keto protein shake?

There are some major problems when looking for high-protein meal replacements. They often contain massive amounts of sugar, artificial sweeteners, and fillers that spike your blood sugar and trigger midday cravings.

Low-carb protein powders and sugar-free ingredients are tough to find. Finding a protein powder that tastes good, is high-quality, and fits into your ketogenic diet is even harder.

So how can you make your protein smoothies keto-friendly? It involves more than just making them high-fat and zero-carb.

This creamy, low-carb, keto protein shake is:

  • Silky smooth

Optional additions to your shake may include:

  • Chia seeds
  • Low-carb vanilla extract

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Protein Food Sources Include:

  • Organ meats, such as liver and heart
  • Chicken thighs10

However, its not always possible for people to reach these levels every day, especially if theyre on a vegan or vegetarian diet, which is where protein powders come in.

As for the best low carb protein powder for weight loss, its reportedly whey protein, which is a protein thats naturally present in dairy products. And there are scientific studies to back up this claim too.

Research has found people who were given whey protein at breakfast, as a protein shake, lost more weight than people who ate other types of proteins, including eggs, tuna and soy. Whats more, when researchers gave people a whey protein drink, they lost around 4Ib more and an inch more from their waists over 6 months. They also felt less hungry than those who were given a carbohydrate shake instead.

For the best results, eat the main bulk of your protein at dinnertime and a minimal amount for breakfast .

Can You Drink Protein Shakes Without Working Out

Yes, you can drink protein shakes however you please on a keto diet, as long as they fit into your macros. Whether you want to have a shake as a quick breakfast or as a post-workout snack, we have some delicious recipes for you to try. The idea recipe for a keto protein shake calls for keto protein powder , healthy fats, and flavorings. Try any of the following add-ins in your next protein shake.

  • Low-Sugar Berries
  • Coconut milk or cream for added fat
  • Almond, cashew or flax milk for creaminess.
  • Cocoa powder
  • peptides for more flavor and thickness

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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


Chocolatey Keto And Sugar

Keto Valentines Day

This creamy shake is the perfect low-carb breakfast, especially for busy mornings. With just a few ingredients, you wont have to worry about prep time or clean-up.

Its also likely you already have most of these low-carb, keto ingredients in your pantry.

Prep all your ingredients ahead of time for an even faster on-the-go meal.

Add some frozen strawberries for a keto-friendly chocolate strawberry smoothie or try this delicious, vegan veggie-packed green smoothie.

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Whats The Best Whey Protein On Keto Diets Will It Knock Me Out Of Ketosis

If youre currently on a ketogenic diet or looking to start it because of its fast fat-burning qualities, you might be wondering whether you can pour yourself a delicious protein shake to drink.

Keto diets are very strict.

And since only some foods are allowed, and some are thrown right out the window, this is a common question.

Most people joining keto diets come from the bodybuilding community. And a big part of their diet is whey protein shakes.

But theres one problem

Is it okay to drink whey protein on a keto diet? Do they stop you from reaching ketosis?

But to answer this question, you need to know how ketogenic diets work.

Can I Drink Protein Shakes On A Keto Diet

Drinking protein shakes and using various protein powder on keto is acceptable as long as it’s low carb. Protein shakes can be a convenient and sometimes more tasty way to consume an adequate amount of protein.

Or if you want to be exact, uses this little chart or read how much protein to eat on keto.

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Ketone Bodies For Energy

The term “ketogenic,” often shortened to “keto,” actually refers to something your body produces when you’re low on carbs. An article from Science Direct says that ketone bodies are produced by the liver if there’s not enough glucose in your system. Ketone bodies are very unique, because your brain can use them for energy. Normally, your brain relies solely on glucose.

For your body to be in ketosis, your diet has to be virtually carb-free. That means your morning or post-workout shake can’t cut any corners. Every gram of carbohydrate counts.

Why A Keto Protein Shake

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

Protein is essential for muscle and tissue growth, repair, and maintenance. It can even aid in weight loss by helping you feel full for hours until your next meal.

Protein smoothies can offer anywhere from 10 to 30 grams of protein in an easy-to-drink package, which is especially important when youre on the go. Theyre also a great substitute if you simply dont feel like eating meat or eggs at every meal.

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But protein content isnt the only thing to think about when youre drinking your calories. Here are some other things to keep in mind:

  • Your source of protein. Whey protein especially grass-fed whey protein isolate is the most bioavailable form of protein powder. If youre allergic or sensitive to whey, use a beef protein isolate. The most important thing when it comes to protein shakes is bioavailability. This means you want your body to be able to break down and absorb as many amino acids from protein as possible.
  • Sugar and carbs are sneaky. Even low-sugar fruits like blueberries can increase the carb count, so be cautious of fruit in your protein shakes.
  • Inflammatory ingredients. Ingredients like peanut butter, fillers, and so-called natural flavors may not increase carbs in your low-carb smoothies, but they might promote inflammation and may kick you out of ketosis.
  • Healthy fats. Make sure youre adding healthy fats like coconut oil and avocado.

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Keto Fat Bomb Protein Shake Recipe

This recipe is simple, extremely easy to make, and the flavor is out of this world. Its so good, you can have it every single day!

In a blender, add 1 cup of unsweetened almond milk, ¼ a cup of heavy cream, 1 scoop of vanilla whey protein powder , ¼ a cup of frozen strawberries, and any low-carb granulated sweetener or liquid stevia . Blend the ingredients until you have a smooth mixture. Be sure to serve the protein shake immediately or store the excess shake properly in the refrigerator for later consumption.

Coconut Blackberry Mint Smoothie

Herbs and other seasonings are a good smoothie addition when you cant use high-carb sweeteners like honey or maple syrup.

With fresh mint, blackberries, and high-fat coconut, this smoothie has 12 grams of net carbs and is a tasty way to meet your increased fat needs on the keto diet (

To make one serving, you need:

  • 1/2 cup of unsweetened full-fat coconut milk
  • 1/2 cup of frozen blackberries
  • 2 tablespoons of shredded coconut
  • 510 mint leaves

Combine in a blender and blend until smooth.


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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
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    A typical lunch is rice, a protein, such as salmon, and a veggie or starch. I always have spinach in my fridge at home, so I know I can have a spinach and quinoa salad for lunch its actually really satisfying! How does your diet plan work for exercise?

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