27 Feb 5 High Protein Low Carb Shakes for Keto Weight Loss Diet
Ketogenic or more popularly known as Keto diet comprises of eating high fat, high protein food items and a very low carbohydrate content. This helps your body in using the energy and sugar from your body’s fat and protein content instead of carbohydrates, which will help in a process called ketosis which reduces weight. A vast number of people have experienced impressive weight loss goals through Indian keto diet chart and thus is getting extremely popular day by day.
How does Keto Diet work?
As I mentioned above, the body uses up stored protein and fat content, instead of carbohydrates. This helps the body in going into a process called ketosis. During ketosis, your body produces ketones in the liver through fat breakdown, which help in reduction of fat and act as the main source of energy in your body.
Through low carbohydrate content throughout the day, your body fails in forming glucose and insulin, which are usually the main energy source. During ketosis, ketones take their place.
How much Protein is required in Keto Diet?
During your keto diet, you need to consume 70% fat, 25% protein and 5% carbohydrate (yes, a really low amount of carbs). Around 0.5 grams of protein per pound is a good amount. Be careful to not exceed this amount because a high protein count can stop your ketosis process even before it begins.
Best Keto Diet Shakes
Low Carb protein rich shakes also comes in homemade weight loss drinks. So here we have five recipes for keto shakes, which are high in fat, moderate in protein and extremely low in carbohydrate content. You can also consume them in your breakfast diet food or later. As they are not only filling, but also quite delicious.
1. Choco- Coco Protein Shake
Nutrient count: 380 calories, 25 g fat, 29 g protein, and 2 g carbohydrates.
Ingredients:
- 1 cup almond milk
- 1 tbsp coconut oil,
- 1 tbsp cocoa powder,
- 1 tbsp peanut butter,
- 1 scoop protein powder (preferably chocolate), and ice cubes.
Method: In a bowl, put in all the dry ingredients and mix well. Add this mixture to a blender and pour in the almond milk and ice cubes. Blend well and serve.
Note: You can replace the almond milk with any other low carbohydrate liquid, such as cream or coconut milk. But make sure that it is unsweetened.
2.Cherry- Chocolate Protein Smoothie
Nutrient count: 246 calories, 14.2 g fat, 22.5 g protein, and 14.8 g carbohydrates.
Ingredients:
- 1 cup frozen cherries
- 1 cup coconut milk,
- 1 tbsp hemp seeds,
- ½ tbsp chocolate liquid,
- 1 scoop protein powder (preferably chocolate),
- and ice cubes.
Method: In a bowl, put in all the dry ingredients and mix well. Add this mixture to a blender and pour in the coconut milk and ice cubes. Blend well and serve.
Note: You can add in 1 tbsp of dark chocolate chips to make it tastier. Make sure that the cocoa powder and coconut milk are unsweetened.
3. Raspberry Protein Shake
Nutrient count: 575 calories, 47 g fat, 29 g protein, and 11 g carbohydrates.
Ingredients:
- 1 cup almond milk
- ½ cup frozen raspberries,
- 1 tbsp cocoa powder,
- ½ cup heavy cream,
- 1 scoop protein powder (preferably chocolate), and ice cubes.
Method: In a bowl, put in all the dry ingredients and mix well. Add this mixture to a blender and pour in the almond milk and ice cubes. Blend well and serve.
4. Strawberry Coconut Smoothie
Nutrient count: 550 calories, 48 g fat, 27 g protein, and 5 g carbohydrates.
Ingredients:
- 1 cup coconut milk,
- 1 cup fresh strawberries,
- ½ cup heavy cream,
- 1 scoop vanilla protein powder,
- and ice cubes.
Method: Add each ingredient to a blender and pour in the coconut milk and ice cubes. Blend well and serve.
5. Peppermint Chocolate Smoothie
Nutrient count: 500 calories, 20 g fat, 15 g protein, and 10 g carbohydrates.
Ingredients:
- 1 cup cashew milk,
- ½ bunch spinach,
- 1 tbsp mint extract,
- 1 scoop protein powder (preferably chocolate), and ice cubes.
Method: In a bowl, put in all the dry ingredients and mix well. Add this mixture to a blender and pour in the cashew milk and ice cubes. Blend well and serve.
For all the above recipes, you can change the base liquid according to your availability and you can switch from almond milk to cashew milk or cream, which should all be unsweetened and natural. Make sure that the other dry ingredients such as the cocoa powder and extract is in its natural form as well.
How much protein is too much and why?
The prime objective on going through ketosis is because of the production of ketones and breakdown of fat due to absence of carbohydrates. When you include high protein content as well, your body also uses energy by breakdown of protein.
Protein breakdown leads to production of amino acids and glucose thereafter, which provides the body with energy and reduces the formation of ketones. Thus, calculate your protein content appropriately. You can consume around 20- 25% of protein of your daily diet and no more than 0.5 g of protein per pound of your body weight.
Which protein Powder for keto shake?
With the endless list of protein powders available in the market, it is really tough to choose one which is effective, safe and easily available. As far as I researched through Amazon Review, I found MuscleBlaze 100% Whey Energy powder is good one.
It is rich in quality and also tastes good, which is a benefitting point for your shakes, smoothie recipes in veg keto menu. One scoop of powder can provide you with up to 20 grams of protein, which is a huge count for your daily protein requirement during your keto diet.
NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.
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