Best Keto Meal Replacement Shakes
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You don’t have time to cook or do you like to use meal replacement shakes that are quick and simple to prepare? Lucky for you there are some great options out there.
What is a keto Meal Replacement shake? A keto meal replacement shake, unlike a protein shake, is a meal you can drink in liquid form that provides you with the macronutrients you need in the correct proportions.
Macronutrients are carbohydrates, fats, and proteins. A typical keto diet calls for eating 5% of your food in carbohydrates, 25% protein, and 70% in fat.
A typical keto dieter eats 20 grams or less carbohydrates per day. Eating less carbs force’s your body to break down stored fat, known as ketosis.
Eating too many sweets and starches can kick your body out of ketosis. Keto diets help you lose weight and was originally developed as a diet for epileptic children.
On a keto diet, you are trying to switch your body from a glucose burner to a stored fat burner. The way to do that is to eat a low carbohydrate/keto.
Today many people are on a low carb/keto diet so much so that you can easily find and buy prepackaged keto shakes as a meal replacer. Shakes save you time, are a convent and give you a great way to stick to your diet because you won’t have to skip a meal, get hungry and go off your diet plan.
Making a Keto Meal Replacement Shake keeps you out of the kitchen
You will need a blender or hand blender, especially if you are going to make your own. The prepackaged shakes can be expensive but may be worth it if it satisfies your hunger and keeps you on track.
Homemade keto replacement shakes usually contain an unsweetened nut milk like coconut or almond milk, and or heavy cream, a fat source like coconut oil or MCT (multi-chain triglyceride) oil which is easily digest able, protein powder, flavoring like vanilla extract, coffee, or cocoa powder, and a keto-friendly sweetener like stevia or monk fruit powder. I like Lakota Monk Fruit powder
There are loads of great bloggers out there with information and ideas. A typical keto replacement recipe from gnom-gnom.com is Paleo & keto chocolate milkshake (with coconut milk or heavy cream).
- ½ cup full fat coconut milk or heavy cream
- ½ medium avocado (you won’t taste it)
- 1-2 tablespoons cocoa powder
- ½ teaspoon vanilla extract
- Pinch of salt
- 2-3 keto-friendly sweetener like stevia, erythritol
- Ice cubes as NEEDED- I use about 4 big ones
I like to add low carb protein powder, you can find plant options just make sure they are low carb. You can also add MCT oil and chia seeds but they will thicken things up so you may need to add more water.
Put everything in a blender first without ice. Blend in a blender or with a hand mixer and add ice cubes a few at a time to make sure it’s not too thick.
This is a shake and not ice cream.
Keto meal replacement shakes
If you decide to go the prepackaged keto meal replacement shakes route you need to become a label reader. Michael Kummer from michaelkummer.com has a great article about keto meal replacement shakes and he compares many of them.
Some shakes contain unhealthy ingredients like sucralose or sugar alcohols. Keto shakes, in general, will have a higher fat content as compared to protein shakes.
Most keto meals should and do have a higher fat content. You are replacing a meal so the shake may have a higher calorie count than other diet shakes you might be used to.
They should have protein. Protein helps your body maintain muscle tissue.
If you are not eating enough protein on a keto diet your body may take it from muscle.
There is a difference between carbohydrates and net carbohydrates.
Net carbs are the carbohydrates minus the fiber which is good for your body and your body does not use fiber for fuel. Note that if your shake contains coconut oil then you will be getting MCT (multi-chain triglycerides) naturally.
Many people like Ample K which contains both protein and MCT oil. It comes already made in a BPA free bottle.
It is more expensive, however. Ample K recently came out in a bulk powder package to save on plastic. You just have to add water and mix it.
Ketone Ketogenic Meal Replacement
Although it contains 5 grams of sugar, which for a meal I personally think that is acceptable on a keto diet, it has MCT oil and something called goBHB which are exogenous ketone which some studies claim help you achieve ketosis. These are beneficial especially if you are like me who tends to cycle in and out of ketosis.
If your body goes into ketosis easily and stays there this may not be as important to you.
Want a vegan option?
Check out Dr. Berg’s Meal Replacement Shake. They contain 4 grams of MCT oil from a coconut oil source.
Each serving has 2 grams of carbohydrates and 80 calories. They also provide 11 grams of organic pea protein.
You may want to mix it with coconut or almond milk. It will increase the calories but taste better.
Super Body Fuel Keto Fuel
A vegan-friendly option is Super Body Fuel Keto Fuel. Like most keto meal replacement shakes it provides 70% of its calories in fat.
You have to keep it in the fridge for about two hours before you drink it. If you make it at night and put it in your fridge for breakfast you are all set.
Kegenix Keto Meal is a low-calorie keto meal replacement that also contains goBHB and MCT oils. This is keto-friendly and has protein powder.
You may want to add some fat to this shake. Keto meal replacement may give you a healthy alternative when you are hungry and need something quick and easy to satisfy your need to eat.
Some people like keto meal replacements because they tend to take the guesswork out of macronutrient balance. You need to check the labels as not all meal replacements contain high fat levels.
Some shakes are loaded with sugars and some are high in carbohydrates making them less keto-friendly.