SHAKE IT UP!
If you’re a subscriber to our newsletter this week we launched a giveaway featuring one of our favorite meal replacement shakes so it seemed like a great time to talk objectively about the use of shakes on a well formulated ketogenic diet (or any diet really.) This is far from an angled argument focused on why you should use them, so don’t worry that this is a sales pitch.
In fact the focus of this blog is on why they could be helpful, why they might not be and how to properly incorporate them. There can be some specific times that a meal replacement shake or protein shake is useful but there are just as many times that they are not the right choice. Like many things we discuss this is going to end up being about you, your body and your lifestyle not a one size fits all proclamation. Sometimes we jump on things because we see others using them with success, we decide that’s what we want too and jump in without doing the proper thinking it through. So let’s shake things up and talk about it!
The Good News
As A Supplement
First let’s get it out there, shakes are meant to be a support item in your diet, not the focus. Use them to supplement your main focus on real foods made of ingredients you can identify.
On the Go
We’re all busy. Whether it is in our daily lives with work and families, or traveling for business or pleasure. A shake can be a convenient way to have a meal or snack when you feel like you literally don’t have the time to stop and eat.
Protein Bump
A well produced protein shake powder will give you a solid 20-30g of protein per serving and when you are trying to hit a protein target this can be handy. Again, not suggesting you skip a steak at dinner for a shake but the protein hit of a shake can be helpful. A shake can also be a great place to get a solid serving of healthy fat depending on what you add!
Quick and Easy
The only thing quicker than a shake (and already prepped food!) is microwaving scrambled eggs. And I am not a big fan of microwaved eggs personally. Having a protein powder or shake mix you trust on hand can be helpful when time is tight.
Variety of Taste
A whole foods based diet offers a lot of variety in tastes and textures but as human beings we do often fall into patterns eating the same things. I find a protein shake can offer a taste I am not often getting (hello chocolate!) in a way that still fits into my macros and calorie goals.
The Warnings
Digestive Issues
This is when it is important to pay attention to the ingredients in a shake and the type of protein used. If you give a shake a try and experience digestive upset or bathroom issues, pay attention to that. It may be a specific ingredient having that impact. Look for the opportunity to get samples of products before you go all in on a big container. Stores like Vitamin Shoppe and GNC can often have samples in stock, or visit a products website.
Carb Count
There are zero carb and very low carb protein powders out there but there are also others where the carbs add up quick. It may seem silly to point out that 5g of carbs in a protein shake is something to watch but if you’re eating 20-25g total carbs then 5 is significant.
Lower Satiation
This is something I find when I decide to use shakes. I don’t get the same level of satiation regardless of the shakes macros. For me it comes down to drinking a meal versus eating actual food. The volume is different for sure. If you find yourself in the same spot it doesn’t mean there’s something wrong with you. Satiation matters for sure and knowing yourself is important.
Use Without Tracking
If your goals involve weight loss, tracking your food intake can certainly have a place. While I used the word supplement in regards to shake I did not intend to imply that they are fine to just throw in to your day without actually planning for the calorie impact. Consuming shakes without thought can be like when people used to drink fatty coffees 3 or 4 times a day without accounting for them.
Keto Friendly Shakes To Check Out
If you’re thinking about finding a shake to try, we do have some suggestions. A big disclaimer is to be sure to investigate any that interest you from an ingredient perspective, specifically sweeteners and also carb count. You know what you respond best to from a dietary perspective, so that keep that in mind. Here’s a few brands that we have personally used:
