Keto shakes are convenient and beneficial nutritional aids that are made to support the ketogenic (or keto) “diet” which is a very low-carb, high-fat, and moderate to high protein nutritional regime.
And the keto diet is extremely popular among individuals who desire to not only lose weight but to be healthier overall.
But there’s no denying the benefits, as thousands of people have successfully implemented this nutritional lifestyle for their fat loss, muscle-building, and health goals.
Although, the results seem to be mixed for more long-term dieting.
But there’s no one-size-fits-all formula when it comes to implementing a nutritional lifestyle. But, ketogenic draws a lot of curiosity and if done right, it can yield phenomenal results.
So, we chose 10 superior keto shake products to review and we’ve also detailed the ketogenic diet in general; which we know you’ll find to be valuable for your own fitness and lifestyle goals…
In a Hurry? Here’s The Editor’s Pick…
1. Keto Function Keto+ Shake W/ 20mg Caffeine
Keto+ is a 100% natural meal shake containing quality grass-fed whey protein isolate, and a special MCT oil powder (medium-chain triglycerides, acacia fiber, inulin, sodium caseinate, and sunflower lecithin).
Plus, you get 20mg caffeine (PurCaf, cocoa) for its natural energy and cognitive-enhancing properties.
Additional notable ingredients include hydrolyzed bovine collagen, dutch cocoa powder, sea salt, natural vanilla flavor, Himalayan pink salt, mineral complex, Stevia and Monk fruit extract for sweetness.
There are no sugars, artificial sweeteners or fillers.
Basic nutrition facts:
195 calories, 15g (23%) fat (15g saturated), 0mg cholesterol, 242g (11%) sodium, 195mg (6%) potassium, 6g (2%) carbs, 4g (15%) fiber, <1g sugar, and 12g (24%) protein.
Keto Function Keto+ Coupon
What Exactly Is Keto?
As mentioned previously, keto is a low-carb, high-fat, moderate/high-protein nutritional regime.
But the purpose of it is to create a metabolic state in the body called ketosis, where fat (turns into ketones) is utilized as a primary energy source rather than carbohydrates; which are normally stored as glucose and used for energy.
And as a result, you’ll lose body fat and the protein consumed will be utilized to support muscle tissue growth and preservation.
But, ketosis will only occur when less than 50 grams of carbohydrates are consumed every day for roughly 3-4 days.
And the macronutrients for the keto diet are generally divided up into the following percentages (varies slightly)… (1)
- Fat: 55% to 60%
- Protein: 30% to 35%
- Carbohydrates: 5% to 10%
It’s vital to maintain a diet within these macronutrient ranges to remain in a constant state of ketosis. Although, certain goals may require slight variations in macro ratios.
Now, that we’ve covered the basics, here Are several top-notch keto products…
2. SlimFast Keto Meal Shake
SlimFast Keto meal shake contains a quality protein blend (whey concentrate and isolate plus grass-fed collagen peptides) and an MCT oil blend (palm, coconut, and grass-fed butter).
The powder also contains natural flavors, dextrose, and Stevia for sweetness, so there are no artificial flavors, colors, or sweeteners.
And you get a nice supply of most essential vitamins and minerals.
The product contains milk and soy.
Basic nutrition facts:
190 calories, 15g (19%) fat (8g saturated), 20mg (7%) cholesterol, 190mg (8%) sodium, 8g (3%) carbs, 0g fiber, <1g sugar (0 added), 3g erythritol, and 8g protein (16%).
SlimFast Keto Coupon
3. Giant Sports International Keto Cheesecake Shake
Giant Sports International Cheesecake keto shake (made with real cream cheese) is a no-frills, basic shake which supplies 15g of fats from a tasty, New York style-inspired formula that comes in a few different delectable flavors.
The main ingredients include Cream cheese powder (pasteurized milk and cream, cheese culture, and nonfat milk). The powder also contains natural and artificial flavors in addition to sucralose (artificial sweetener).
And what’s neat about this keto supplement is that you can also use it for baking purposes.
Basic nutrition facts:
160 calories, 15g (19%) fat (9g saturated), 60mg (19%) cholesterol, 4g (2%) carbs, 3g sugar (0g added), 2g protein, and 16% sodium.
Keto Cheesecake powder is made in an FDA-registered facility.
Keto Cheesecake Shake Coupon
4. Preferred Elements KEYTO Collagen
Preferred Elements KEYTO Collagen contains 10,000mg of grass-fed and pasture-raised hydrolyzed bovine collagen peptides and 5,000mg MCTs (medium-chain triglycerides) from coconut.
So, there’s plenty of quality, keto-promoting nutrition in this shake.
Additional ingredients include cocoa powder, natural flavors, and Stevia extract.
There are no fillers or artificial ingredients in this formula.
Basic nutrition facts:
79 calories, 4g (6%) fat, <1g (<1%) carbs, <1g fiber, and 10g (20%) protein.
KEYTO Collagen Coupon
5. Perfect KETO Beta-Hydroxybutyrate BHB Salts Ketone Supplement
Rather than the typical keto product which supplies a decent ratio of macronutrients conducive to a keto diet, Perfect Keto Beta-Hydroxybutyrate BHB supplies you with exogenous ketones (salts) directly.
The main formula is the 11,380mg BHB blend (sodium beta-hydroxybutyrate calcium beta-hydroxybutyrate, magnesium beta-hydroxybutyrate).
Basic nutrition facts:
20 calories, 0g fat, 670mg (28%) sodium, 390mg (98%) magnesium (magnesium beta-hydroxybutyrate), 60% calcium, less than 1g of carbs, and 0g protein.
Additional ingredients include natural flavor, cocoa powder, Stevia leaf, and Monk fruit extract.
Perfect KETO Coupon
6. Kiss My Keto Collagen and MCT Protein Powder
Kiss My Keto Collagen and MCT powder is a clean, quality, USA-made product which supplies keto-friendly condition to help you maintain a state of ketosis and achieve your goals.
A serving contains 10g of Hydrolyzed grass-fed collagen peptides and 5g MCT powder.
Basic nutrition facts:
70 calories, 3.5g (5%) fat, 0mg cholesterol, 170mg (7%), 2g (1%) carbs, 1g (4%) fiber, 0g sugar, 9g (18%) protein.
Kiss My Keto Coupon
7. Garden of Life Dr. Formulated Keto Meal Shake
Garden of Life Keto meal shake is a keto-certified, grass-fed meal shake which supplies an ideal ratio of macronutrients.
The formula consists of organic grass-fed butter powder (butter and nonfat milk), grass-fed whey protein isolate.
Additional ingredients include organic fair-trade cacao, organic tapioca fiber, organic chocolate flavors, sea salt, organic Stevia, and lactobacillus plantarum (1.5 billion CFU) which are gut-health promoting probiotics.
Note: Each serving contains 5mg of naturally occurring caffeine.
Basic nutrition facts:
280 calories, 22g (28%) fat (11g saturated), 60mg (20%) cholesterol, 150mg (7%) sodium, 5g (2%) carbs, 4g (14%) fiber, 1g sugar, and 16g (32%) protein. The formula also contains small amounts of a few vitamins and minerals.
Dr. Formulated Keto Meal Coupon
8. Ketologie Keto Shake
Ketologie Keto shake is a great keto option which supplies a tasty shake that supplies 75% of the calories per serving from fat for the most hardcore keto-dieters.
The formula consists of coconut oil, hydrolyzed bovine collagen, organic erythritol, sea salt, Dutched cocoa, and natural vanilla flavor.
Additional ingredients in amounts of less than 2% include: sea salt, xanthan gum, soluble corn fiber, Stevia, sodium caseinate, and sunflower lecithin.
Basic nutrition facts:
300 calories, 25g (32%) fat (22g saturated), 0g cholesterol, 440mg (19%) sodium, 14g (5%) carbs, 7g (25%) fiber, 0g sugar, 7g erythritol, and 14g protein.
Ketologie Keto Coupon
9. Orgain Keto Collagen Protein Powder W/ MCT Oil
Orgain Keto grass-fed collagen protein powder contains a desirable 2:1 ratio of protein to fat from pasture-raised collagen peptides and coconut medium-chain triglycerides.
Additional ingredients include sea salt and organic Stevia.
Basic nutrition facts:
90 calories, 5g fat, 0 cholesterol, 8% sodium, 1% carbs, 3g fiber, 0g sugar, and 10g protein. 15% iron.
The product contains zero net carbs, zero sugar, and no dairy or soy.
Orgain Keto Coupon
10. Keto Chow Meal Replacement Shake
Another popular keto option is Keto Chow meal replacement shake which contains a pretty decent amount of protein (27g) from milk protein isolate to support muscle tissue growth and maintenance.
The main ingredients include milk protein isolate, acacia gum, potassium citrate, salt, xanthan gum, choline L-bitartrate, magnesium malate, cocoa powder, potassium chloride, natural flavors, and an extensive vitamin and mineral blend.
A serving contains a decent amount of essential nutrients which include vitamin D (100%), calcium (56%), iron (19%) and potassium (35%).
Basic nutrition facts:
133 calories, 1% fat, 12mg (4%) cholesterol, 846mg (37%) sodium, 8.57g (3%) carbs, 6.73g (24%) fiber, .75g sugar (0 added), and 27g protein. The product contains 1.8g net carbs, plus sucralose and sunflower lecithin.
Keto Chow Coupon
The Common Ingredients of Keto Shakes
Let’s talk about some of the common ingredients listed under our top keto shake selections…
Protein is an essential macronutrient required for body tissue growth, hormones, and many other functions in the body.
Whey protein concentrate and isolate the common forms of protein used in nutritional supplements; which is very beneficial for filling in your daily protein needs.
And the difference between concentrate and isolate is that the former is less filtered containing more fats, carbs, protein, and lactose (although not significantly more).
But both concentrate and isolate are fast-digesting forms which means they start working to promote muscle protein synthesis rather quickly, especially following resistance training. (4)
And these protein sources are loaded with many important amino acids which are crucial for supporting muscle growth.
Medium-chain triglycerides are fats found in foods like coconut oil and butter which are used for fuel or stored in the body. And they are metabolized differently than long-chain triglycerides which make up a large part of our diet.
So, man-made MCT oils are often used in keto products as a result, which go through an extraction and isolation process.
Caffeine is a nervous system stimulant which has many benefits for cognitive function and physical performance. And many people consume it for the great energy it provides.
Collagen is a very abundant protein in the body that is essential for binding body tissue together. And supplementation is a very popular means to potentially decelerate the aging process of skin.
There’s also scientific proof that supplementing with bovine collagen has a positive effect on chronologically-aged skin. (7)
Bovine collagen even showed in one study to be a potentially effective treatment for bone disease. (8)
And it supplies a decent amount of protein in supplements.
Probiotics are live bacteria which have many benefits for the gut and health in general, and they’re often found in fermented foods and yogurts.
And these probiotics are composed of various microorganisms which are often consumed to help your body maintain a healthy community of these microorganisms.
This may also help to boost the immune system, improve intestinal health, and possibly even stave off cancer. But the best-documented effects are related to issues like lactose intolerance and allergies. (9)
Probiotics are promising and no doubt beneficial for several health-related situations.
Let’s discuss the many benefits of following a keto diet based on research and the studies available…
Since you’re significantly lowering your carb intake with the keto diet, you’ll lose a good amount of water weight in the first few weeks, followed by fat loss.
One study from 2004 prescribed a 24-week ketogenic diet to 83 (men and women) obese patients with high glucose and cholesterol levels. (10)
And at the conclusion of the study, body weight and body mass index (BMI) were significantly lower. Plus, HDL (good) cholesterol increased while LDL (bad) cholesterol decreased as well as triglycerides and blood glucose.
But even when the keto diet was followed for an extended period of time, side effects were not significant in patients.
Therefore, the study concluded that a ketogenic diet is safer for longer periods than what was previously believed.
And another study found that a low-carb diet is much more effective than a low-fat diet for short-term weight loss. (11)
Not too mention, another great benefit of a keto diet according to one piece of science literature, is that it reduces hunger and overall food intake significantly more than a high-protein, moderate carb non-keto diet. (12)
The body composition effects are undenial for keto, although the weight can come back without proper maintenance.
When it comes to building muscle, protein intake must be consumed in sufficient amounts in order to stimulate protein synthesis for hypertrophy and preserve lean tissue during the fat/weight loss process.
So, if your goal is to build and/or preserve muscle mass through resistance training on a keto diet, then you have to consume more protein than if you were just focused on fat loss through energy-restriction alone.
Adequate intake is essential because protein contains all of the essential amino acids (especially leucine which is the most important amino acid for muscle growth and maintenance) necessary for maximally promoting muscle protein synthesis. (13)
And one study explained that sufficient protein intake is anti-catabolic during low-carb, energy-restricted diets. (14)
So, you always want to encourage positive nitrogen if weight training balance by consuming plenty of quality protein sources.
And as far as intake recommendations…
1.3-1.8 grams of protein spread out over 3-4 meals can maximize protein synthesis, while an upper range of 1.8-2.0 grams is advantageous for preventing muscle loss during caloric restriction periods with the goal of losing fat. (15)
There’s no shortage of studies on keto and health improvement/disease management.
A ketogenic diet has also shown from many studies to have a positive effect on blood glucose levels.
In fact, one study using 49 participants showed a lower carb diet to improve glycemic control, while reducing/eliminating the need for medication in those with type 2 diabetes. (19)
The literature concluded that a low carb diet is effective for improving or even reversing type 2 diabetes.
Let’s talk about the actual ketones which are created in the blood when the body goes into ketosis…
Ketones replace glucose as the main source of energy which means they can supply energy to the muscles, heart, kidneys, and the brain. (1)
But these ketones can actually produce more adenosine triphosphate (ATP) in comparison to glucose; which is why they’re such an excellent fuel source. (ATP transports and supplies energy to cells, so it’s a rather important nucleotide).
And ketones also have a very important effect on overall health since they do reduce damage-causing free radicals, while also having antioxidant properties.
So, now you can see why these ketones play a big role in the previously mentioned benefits due to the beneficial properties.
How Much Weight Can I Lose With Keto?
You will initially experience rapid weight loss in the form of water weight. But this will depend on the individual. However, it’s not uncommon to see a 10-pound loss in a few weeks.
You’ll also begin to lose body fat, especially due to the introduction of a new diet. But, this as well will depend on the current body fat levels of an individual.
How Long Should I Follow a Keto Diet?
Follow the keto diet for at least a month and see how your body responds. Then, extend it for another month and continue to assess before increasing the duration.
Some people do it for a few months, others up to a year, and there are individuals who are in it for the long haul.
It depends on the person, diet habits (proper or improper), and how their health progresses throughout the diet.
Is Keto Safe and Effective For Everyone?
The short answer is no.
Not everyone has/seeks out a sufficient amount of knowledge to safely and/or effectively implement any nutritional plan.
And you shouldn’t attempt to follow the keto diet if you suffer from health issues without consent from a medical professional to ensure your safety.
Although, keto can be a great way to combat and even reverse some health conditions.
Registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital explained…
“The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don’t know if it works in the long term, nor whether it’s safe“.
While studies have been mixed on the long-term effectiveness and safety of a ketogenic diet, different people will have varied results.
But, since short term studies haven’t shown any significant side effects, many will opt to cycle the nutrition routine for several months or even up to a year. And some people will do it for even longer.
But, with any diet, you’re really doing it as your own risk (and hopefully safely).
So, it’s very important to get regular checkups and even blood work to make sure you’re not deficient in any nutrients as well as to ensure you’re body is functioning efficiently (kidneys, etc).
What Is “Keto Flu”?
Keto flu is a term used for when someone new to the diet experiences certain side effects which are commonly known to occur. However, these side effects usually only last for a few days to several weeks.
These symptoms include:
- Exercise difficulty
And the potential long-term side effects which may occur include…
- Vitamin and mineral deficiencies
- Kidney stones
- Hepatic steatosis
- Electrolyte imbalance
We can’t stress enough how important periodic medical checkups and sufficient knowledge are when implementing a keto diet plan. Careless dieting from a lack of knowledge is nothing to take lightly.
Foods To Avoid On Keto
You definitely want to stay away from the high-carb foods (we know… easier said than done).
Here’s a list of common foods you probably want to avoid altogether…
- Processed foods
- Roots (potatoes and variations, carrots, etc)
- High-sugar food
- Unhealthy fat sources (trans fats, processed oils, etc)
- Grains (rice, pasta, oats, etc)
- Fruits (Most fruits except limited amount of berries)
- Beans and legumes (green peas, chickpeas, lentils, etc)
- Certain sauces and dressings containing sugars
- Alcohol (sugar content)
- Artificial sweeteners
- Nutritional yeast
- Common soy products (some exceptions)
Foods To Eat On Keto
Here are some quality, nutritional staples which will supply the protein and fats for the majority of your diet…
- Pastured meats (beef, turkey, chicken, pork)
- Collagen peptides
- Omega-3 rich fish/seafood (salmon, anchovies, tuna, mackerel, herring, oysters, etc)
- Healthy oils (MCT, cod liver, olive, coconut, sunflower lecithin)
- Nuts (coconut, raw almonds, walnuts)
- Eggs (pastured)
- Low-carb vegetables (dark leafy greens, spinach, celery, squash, etc)
- Grass-fed butter and ghee
- Herbs and spices in a natural state (no added ingredients)
- Keto shakes and snacks
- Bone broth
- Quality coffee and green tea
- Monk fruit, Stevia erythritol, sorbitol, maltitol
How To Safely and Effectively Transition Back To A Non-Keto Diet?
You never want to just stop the ketogenic diet cold turkey and/or taper off without gradually introducing carbs back into your diet as this can result in a few troublesome outcomes for your health and appearance.
But introducing carbs will put back a little weight on you regardless because they rehydrate your body.
However, you want the good kind like the slower-digesting sources. This will prevent blood sugar spikes, bloating, and other uncomfortable issues.
Kristin Kirkpatrick, Registered Dietician for Cleveland Clinic Center for Integrative Medicine explained…
“It probably took you a few days to get into ketosis when starting off on the keto diet. So a sudden influx of carbs and sugar could wreak havoc on your body if you go wild with your diet.”
She explained that it takes a few weeks to transition back to a non-keto diet and increasing carb intake by 10% every day or using an app to help you get back on track on is a good way to do it.
Sugars should be kept to the absolute minimum because you don’t want to bring back the intense crazy since sugar is naturally addictive.
And you want to maintain good eating habits following the keto diet. Just because you’ve tapered off doesn’t mean you should revert back to your previous eating habits.
“Weight loss isn’t just about the food – your environment, support system, and lifestyle all play a factor in it. So when keto is over and those things aren’t aligned correctly, it’s going to be easy to fall back into old habits and regain the weight,” explained Kirkpatrick.
Structure is always key to maintaining a healthy lifestyle.
Keto shakes can be a very beneficial tool for maintaining a healthy state of ketosis; which is conducive to experiencing all of the awesome benefits.
Short term studies show many positive effects on health and body composition when following a ketogenic nutritional regime. However, since long-term evidence is lacking, doing it in cycles of a few months and even up to a year may be a good approach. (1)
But, as the effectiveness and safety is tested over longer periods, the keto diet may prove to be very promising for improving many lifestyle factors.
So, we’ve provided many great supplement options to support your goals and there’s surely something appealing for everyone.
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