The question of whether Shakeology can be incorporated into a ketogenic diet is a common one. The answer, surprisingly, is yes, but with certain considerations. Shakeology can fit into a keto diet, but not every keto diet. In specific situations, it can be a valuable addition to a keto lifestyle.
Understanding the Keto Diet
Before diving into Shakeology, it's important to understand the nuances of the ketogenic diet. There's no one-size-fits-all approach to keto. Some individuals adhere to a strict limit of 20 net carbs, while others consume 20 total carbs or even up to 50. Workout routines also vary among keto dieters.
Can Shakeology Fit Into Your Keto Diet?
The answer to “Is Shakeology keto?” is nuanced. It can be, with a little finesse. The key is to understand the carb count in Shakeology and how it fits into your daily macros.
Carb Count Considerations
The carb content in Shakeology varies depending on the flavor. To determine if it fits your keto diet, you must consider the total and net carb count of your chosen flavor.
Vegan vs. Whey-Based Shakeology
When choosing a Shakeology flavor, consider that the vegan chocolate flavor has one less carb than the whey-based version. In a keto diet, every carb counts.
Read also: Shakeology Recipes
How to Incorporate Shakeology into a Keto Diet
Here are several strategies for incorporating Shakeology into a keto diet:
Cyclical Keto
Cyclical Keto involves incorporating higher carb days at regular intervals, often one to two days per week. These days can help break weight loss plateaus, support those with an underactive thyroid, and benefit women. On these higher carb days, a Shakeology shake or two can be a perfect addition.
Keto Desserts with Shakeology
Consider using Shakeology as a base for low-carb or keto desserts. This allows the whole family to enjoy a treat while staying within their macros. By modifying recipes, you can reduce the net carb count of a dessert significantly.
Meal Replacement
It is possible to replace a meal with Shakeology while staying within your keto macros. While it may require careful planning, it is achievable. Remember that a meal on keto can sometimes contain 9-10 net carbs, which is still within the acceptable range for many.
Benefits of Using Shakeology on Keto
One of the primary reasons people adopt a keto diet is to lose weight. Using Shakeology as a meal replacement or part of a dessert can support this goal. While you may need to be creative to fit it into your macros, it is possible to continue your weight loss journey with Shakeology.
Read also: Shakeology Ingredients
Keto Shakes and Meal Replacements: An Overview
Maintaining a ketogenic diet can be challenging, especially when traveling or lacking access to the right food sources. Keto shakes and meal replacement products can simplify this process. These products come in pre-bottled forms or single-serve pouches, making them convenient for travel.
Factors to Consider When Choosing a Keto Shake
- Total Calories: Essential if your goal is to replace a full meal.
- Grams of Protein: A good keto shake should contain a reasonable amount of protein to help maintain lean muscle tissue.
- Total and Net Carbs: Limiting carbohydrate intake is crucial on the keto diet.
- Fat Content: Fat is your primary energy source in ketosis, so a good keto meal replacement shake must have a high-fat content.
- Other Ingredients: Some shakes contain ingredients like BHB, carnitine, chromium, creatine, fish oil, and vitamins. Opt for products with natural sources of these ingredients.
Types of Keto Shakes
Keto shakes fall into a few categories:
- Meal Replacement Shakes: These products have enough calories to replace a full meal, providing sufficient fat and low net carbs to maintain ketosis.
- High-Fat Keto Shakes: These contain a lot of fat, usually in the form of MCTs, and low amounts of carbs and protein.
- Protein Powder Keto Shakes: These contain protein powder and lower amounts of fat, lacking the calories necessary to replace a full meal.
- Low-Calorie Keto Shakes: These are great as snacks or for blending into smoothies.
Popular Keto Shake Options
Several keto shake options are available, each with its own pros and cons:
HLTH Code Complete Meal
Co-founded by metabolic scientist Dr. Ben Bikman, HLTH Code Complete Meal is a meal replacement shake known for its high protein content. It comes in chocolate macadamia and creamy vanilla flavors. The vegan formulas have a relatively smooth texture. One downside is that most of its vitamins and minerals are from synthetic sources.
Keto Fuel
Keto Fuel from Super Body Fuel is a keto meal replacement shake with fewer carbs and higher amounts of MCTs. It tastes great mixed with almond milk but requires resting in the fridge for about two hours for optimal taste and texture. The protein comes from brown rice, which may not be the best source for humans.
Read also: Easy Low-Carb Cheese Crackers
Perfect Keto's MCT Oil Powder
Perfect Keto’s MCT Oil Powder is a stomach-friendly keto shake with a moderate amount of MCTs. However, it has only 70 to 80 calories per serving, limiting its use as a meal replacement.
Naked Keto
The unflavored version of Naked Keto contains only MCT oil powder and high-oleic sunflower oil powder. However, it contains fillers and flow agents, including inulin, sunflower lecithin, and silicon dioxide.
Fat Fuel
Fat Fuel comes in single-serving pouches and contains coconut oil powder, grass-fed butter powder, and MCT oil powder. It's convenient for travel.
Perfect Keto's Collagen Peptides Powder
Perfect Keto’s collagen peptides powder contains hydrolyzed collagen powder and a moderate amount of MCTs, providing 10 grams of protein per serving.
LevelUp Grass-Fed Keto Protein Powder
LevelUp Grass-Fed Keto Protein Powder is a tasty shake that’s easy to prepare and contains no chemicals or fillers, making it a good supplement to a keto diet.
Shakes to Avoid
Some shakes contain unhealthy or irritating ingredients. Atkins shakes, for example, are highly processed and contain soy, peanuts, and erythritol.
Where to Buy Keto Shakes
The most convenient way to buy keto shakes and meal replacement drinks is online. Many brands sell their shakes on Amazon, Walmart, and Target.
Do Keto Meal Replacement Shakes Work?
Keto shakes can be an easy keto snack or stand in for a full meal when high-quality food is unavailable. They can also temporarily boost energy levels and lessen the symptoms of the keto flu. However, they are not a miracle solution for weight loss or a shortcut for maintaining a proper ketogenic lifestyle.
Benefits of Keto Shakes
Keto shakes can help you stay in ketosis by providing a convenient way to meet your macronutrient requirements. They can supplement your regular meal plan and prevent you from consuming too many carbs, which can knock you out of ketosis.
Choosing the Best Keto Shake
The best keto shake depends on your dietary lifestyle and goals. Consider options like HLTH Code for a meal replacement or Perfect Keto’s MCT Oil Powder for a snack.
Do You Need Ketone Supplements?
You probably don’t need ketone supplements if you started a keto diet to lose weight. Focus on staying in nutritional ketosis to allow your body to burn its own fat.
What Can You Drink on Keto?
To stay in nutritional ketosis, you can have any drink that doesn’t contain high amounts of sugar or carbs.
Can You Have a Protein Shake on Keto?
Yes, you can have protein shakes on a ketogenic diet, especially if you exercise. However, some people react to consuming large amounts of protein by releasing insulin, which might temporarily kick you out of ketosis.
Other Keto-Friendly Options
Almond milk can be consumed in moderation, but be mindful of its carb content. Heavy cream from 100% grass-fed cows can be used instead of coconut milk for smoothies.
Protein vs. Collagen
Hydrolyzed collagen contains collagen peptides, which are the building blocks of protein. Collagen is absorbed quickly and efficiently and supports hair, nail, skin, joint, and digestive health. However, it has an incomplete amino acid profile and should not replace other protein sources.
Shakeology Alternatives
If you're looking for alternatives to Shakeology, several options are available. These alternatives vary in terms of ingredients, nutritional profile, taste, and price.
310 Shake vs. Shakeology
310 Shake and Shakeology are two popular meal replacement shakes with different goals. 310 Shake is designed to support weight loss and is plant-based, low in carbs, and available in various flavors. Shakeology aims to nourish your body, curb cravings, enhance digestion, and support weight loss with a proprietary blend of superfoods.
Nutritional Comparison
310 Shake contains 7 grams of carbs, 0 grams of sugar, and is plant-based. Shakeology has around 17 grams of protein, 17 grams of carbs, 170 calories, and 7 grams of sugar. BODi recently unveiled a new Shakeology with zero added sugar.
Taste and Texture
310 is favored for its creamy texture, while Shakeology has limited flavors.
Cost
310 costs $3.21 per serving, while Shakeology costs $4.33 per serving.
Which is Better?
If you’re keto, low-carb, or plant-based and shopping on a budget, 310 is the better choice.
Maximum Vibrance by Vibrant Health
Maximum Vibrance by Vibrant Health is a complete meal and multivitamin all in one. It’s packed with protein, probiotics, and plant-based micronutrients.
Shakeology 0g Added Sugar
Shakeology 0g Added Sugar offers the same benefits as the original but is sweetened with monk fruit and stevia. It is not designed for the keto diet.
Factors to Consider When Choosing a Shakeology Alternative
- Quality of Ingredients: Prioritize high-quality ingredients.
- Macronutrient Profile: Consider the protein, carb, and fat content.
- Fiber Content: Fiber is important for health but shouldn't be overly relied upon for digestion or satiety.
- Taste: Choose a shake that you enjoy the taste of.
- Price: Consider the price per serving.
- Metabolism: Look for shakes that optimize metabolism.
Top Shakeology Alternatives
Based on various factors, here are some top Shakeology alternatives:
- LYFEFuel: High-quality protein content.
- Ample and HLTH Code: High-fat keto shakes.
- Rootana: A filling, high-calorie, balanced meal.
Shakes for Specific Goals
- For Optimizing Metabolism: LYFEFuel and HLTH Code.
- For Weight Loss: 310 Shake and LYFEFuel.
- Low Sugar Options: Explore options with minimal sugar content.
- Keto-Friendly: HLTH Code (whey-based) and plant-based options.
Shakes to Avoid: Ka’Chava
Ka’Chava, once ranked well, has worsened its ingredient list, dropped certifications, and "hides" fillers and sugars as superfoods.
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