10 Best Ketogenic (KETO) Shakes Recipes for Weight Loss
The world of weight reduction is full of numerous dietary recipes that help with losing weight within just few weeks or even days. Almost all weight-loss diets and recipes depend on protein and vitamins supply. Moreover, specialists in the field usually advise those who are seeking weight loss to cut out fats of their meals.
With keto (ketogenic) shakes and smoothies recipes, the focus is always on reducing carbohydrates, and increasing unsaturated fats. A Keto, or low-carb high fat (LCHF) diet, has become well known all over the world that it can be prescribed nowadays to make up for traditional weight loss recipes.
Lower Carb Consumption
The point is that such a keto shake recipe serves to reduce the consumption of carbohydrates and increase the consumption of fats. This in turn motivates the liver to produce ketones to be used by the body as energy that is essential for performing a lot of functions. The production of ketones by the lever is called ketosis.
Carbohydrates produce glucose (or sugar) which needs a specific portion of insulin to supply the body with energy. When they are enough to supply body with energy, fats begin to accumulate under skin and in muscles causing the body to gain weight. When the consumption of carbohydrates is reduced to only 10 grams or less, the body needs a sufficient source of energy. So, the liver starts to secrete ketones, and the body consumes much fat to produce energy. Consuming fat reserves in the body lead to Weight loss.
Reduce the risk of type II diabetes
This process can also reduce the risk of type II diabetes since it reduces the amount of insulin. To get rid of much glucose caused by carbohydrates in the blood, the body produces insulin. When it produces much insulin, it becomes resistant to it, which causes type II diabetes.
This does not mean that the body can do without carbohydrates and calories. It is important for the body to get them in order not for the metabolic rate to drop. Doctors advise those who need going on a diet to lose weight to eat 50gm or less of carbs per day. Therefore, the low carb shakes or diet will be effective for weight loss; carbohydrates will be low, while dietary fats will be high. Hence low car recipes, especially keto shakes recipes, stand out as the best solution.
Why Are Keto Weight Loss Shakes Useful?
Since weight loss recipes that focus on cutting out fats and oils became old fashioned, Ketogenic shakes have arisen instead. You will eat fats and consume oils. But fats should be the type of saturated, and oils are form olives, almonds, or coconuts. This is healthy particularly with the reduction of carbs to the minimum.
Eating saturated fats, and reducing carbs will enhance the production of ketones in the body. Ketogenic shakes prove to be very useful as they have numerous benefits.
According to the editors of Encyclopaedia Britannica (2018), Alzheimer’s disease is degenerative brain disorder that results in a progressive and irreversible decline in memory and a deterioration of various other cognitive abilities. Keto shakes and recipes contain dietary fibers which have a good amount of triglycerides helpful for those who suffer from such a disease. Triglycerides can help them remember things well by improving their memory. Improving memory is very important not only for people suffering from Alzheimer’s but also for healthy ones. It may help with doing their work perfectly and leading a normal life.
The Ketogenic diet (including ketogenic shakes) is originally used for controlling and reducing epilepsy seizures in children. In fact, either fasting or ketogenic diets trigger ketosis which serves as a source of fuel for brain. This cure can be used in case ordinary therapies prove to be a failure in treating epilepsy.
In case a diabetic person tends to keep his/her weight off, a keto shake recipes could help prevent diabetes. Tammy Shifflett, Diabetes Certified Educator, (2018) states that there is a study which showed that 58% of the experimental sample were able to prevent the progression of developing diabetes through ketogenic diet and exercises. When ketosis produces ketones, the production of insulin is reduced. When this happens, the body no longer depends totally on insulin. This will help in controlling diabetes. Furthermore, low carbohydrates intake can reduce the effects of diabetes.
Acne And Psoriasis
Ketogenic shakes have proved to be able to improve acne. Researchers could establish that high glycemic diets and diets that are rich in sugar and carbohydrates can increase acne severity. Yet, by going on a ketogenic diet, insulin levels are much reduced to the extent that it can lead to improving acne and limiting its severity.
Researchers also speak of the wonderful benefits of a keto shake recipe in relieving the symptoms of psoriasis. A published report also showed that a ketogenic diet has a preliminary role in managing it. Reporters stated that women who were suffering from acne could get better within just a month of going on such a diet.
Fatty liver disease is the accumulation of fats in the liver. There are two main kinds of fatty liver disease: alcoholic and nonalcoholic. We will just focus on the second kind which is the nonalcoholic fatty liver disease
When fats make up 15% percent or more of the liver, it is diagnosed as a fatty liver. In some cases, fats can damage the cells of the liver. Doctors state that the best way to reverse fatty liver disease is going on a diet which that can reduce obesity and control diabetes and insulin resistance. Actually, they refer to a diet based on ketosis. It focuses on restriction of carbohydrates as one of the main causes of fatty liver.
In order for the main idea of this article to be complete and more obvious, I will show the ten best keto shakes and keto smoothies for weight loss.
(1) Chocolate Avocado Raspberry Smoothie
This delicious keto smoothie can be served as breakfast, a snack, lunch, or even dinner. It is sugar-free and dairy-free with very low carb. It can be a pre-workout energy drink. You can make it so thick to be eaten with a spoon or so thin to be gulped using a straw. You can also add whatever flavors you need. Using you own way of making this kind of smoothie, you will enjoy the most delicious drink. It will be also a great keto shake recipe that serves as a wonderful snack.
- ½ avocado
- ⅓ cup frozen raspberries
- 1½ cup Silk Cashew Milk – Buy on Amazon
- 1 tablespoon cocoa powder – Buy on Amazon
- 1 tablespoon powdered Swerve Sweetener
- ½ teaspoon raspberry extract – Buy on Amazon
- Put all the ingredients in a blender.
- Blend them together until they are smooth.
This recipe serves just 2. As for nutritional value, each serving has 5.81g of fiber, 10.65g of carbs, 85 calories from fat, and 9.50g total fat. Carbohydrate level is 10.60g, Protein is 2.15g, Sodium level is 100mg, and total dietary fiber is 5.80g. It is a distinguished keto weight loss shake.
(2) Peppermint Smoothie
It is a fact that peppermint helps in calming and numbing the body. It is well known for its ability to relieve stomach and colon. This shake contains vitamin A that can decrease the risks for cancer. This also contains vitamin C that serves as an effective antioxidant, and it can stop the effects of free radical that cause cell damage. People suffering indigestion always take it to help the digestion process. Moreover, it can be used as a cure for menstrual problems, nausea, and headache.
- ¼ teaspoon mint extract – Buy here
- 1 cup cashew milk (without sugars) – Buy Here
- 1 cup coconut milk (without sugars) – Buy Here
- 10 small blocks of ice
- A handful of spinach
- Put all the ingredients in a blender.
- Mix all the ingredients together until the mixture gets smooth.
- Pour the smoothie into a glass.
- Make dressing with mint leaves.
(3) Strawberry With Avocado And Coconut Milk Smoothie
Strawberries consist of water (about 91%) and carbohydrates (just 7.7%). The amount of fat which they contain is as slight as only 0.3% and protein constitutes about 0.7%. They have the least amount of calories (I cup may contain less than 50 calories). Their carbohydrates are very low (1 cup may contain less than 12 grams). One cup of strawberries provides 3 grams of fiber. In addition, they contain vitamin C, manganese, folate, and Potassium.
Avocados are rich in fats and have an exclusive nutrition value. They are also rich in vitamins, such as vitamins B, C, and E, and minerals and contain much fiber. Avocados can help in decreasing the risks of cardiovascular disease. In addition, it is ideal to be used for keto weight loss shakes.
- 1 avocado (peel and remove pit)
- 1 tablespoon lemon juice
- ¾ cup frozen strawberries (with no sugar) – Buy Here on Amazon
- ½ cup coconut milk (with no sugar) – Buy Here
- Any sugar-free syrup, e.g. stevia syrup, for flavor and taste.
- Put all the ingredients in a mixer.
- Blend them together until you get a smooth, consistent paste.
- Serve it (It is better to use 2 glasses).
How to make stevia syrup at home
Stevia syrup is healthy and can be used for sweetening beverages. One teaspoon of stevia powder equal one cup of sugar.
- ½ a cup dried stevia leaves
- 2 cups water
- Put the water and the dried stevia leaves in a jar for 24 hours.
- Strain the leaves from the mixture.
- Cook strained mixture on low heat until it becomes a concentrated syrup.
- Keep the syrup in a refrigerator.
The syrup can last for a year if stored well.
(4) Strawberry And Coconut Milk Smoothie
You just got through the nutritional value of strawberries. Coconut milk is now the heart of this keto shake recipe. It is a creamy beverage full of healthy calories, saturated fat, and fibers. This shake has numerous minerals such as iron that can help with transportation of oxygen to cells. It is also rich in magnesium, phosphorus, manganese, selenium, and zinc. all these elements can improve immunity system. Yet, coconut milk does not offer high levels of vitamins although it contains small amount of vitamins C, E, and K. It contains B vitamins in a quantity that just support metabolism and energy.
- 5 frozen strawberries – Buy Here on Amazon
- 1 cup coconut milk (unsweetened) – Buy Here
- One tablespoon vanilla powder – Buy Here
- 1 sage leaf
- 2 tablespoons heavy cream – Get it here
- Put all the ingredients in a blender.
- Whip all the ingredients until the mixture gets smooth.
- Pour it into a glass.
- Make nice dressing with some strawberries.
(5) Peanut Butter, chocolate And Coconut Milk shake
Peanut butter is a very rich source of vitamins like B-3 and E. Vitamin E helps prevent tissue damage and body inflammation thanks to its positive effect as an antioxidant. Two tablespoons of peanut butter can provide your body with 2 mg of vitamin E, which represents about 13% of the essential daily intake. It is also rich in niacin which is necessary for body cells to do all needed chemical reaction.
Peanut butter is a good source for plenty of useful minerals such as copper and magnesium. Proteins based on copper and magnesium boost energy. Copper can control gene action while magnesium can improve cell membranes. Two tablespoons of peanut butter contain about 180 micrograms of copper and about 50 milligrams of magnesium.
- 1 tablespoon peanut butter (unsweetened) – Get it here
- One tablespoon cocoa powder (unsweetened) – Get it here
- 1 cup coconut milk – Buy Here
- Less than ¼ teaspoon stevia – Get it here
- Dash of sea salt – Get it here
- Put all the ingredients together in a blender.
- Blend the mixture until you get them smooth.
- This is just 1 serving.
(6) Hazelnut Smoothie
Hazelnuts are rich in a variety of nutrients essential for body cells health. They are also rich in saturated fatty acids that help in lowering bad cholesterol (LDL) and increasing healthy cholesterol (HDL). This can in turn help in weight loss and heart protection. A keto shake recipe, like this one, contributes to preventing coronary artery diseases and strokes.
Hazelnuts are rich in dietary fiber, vitamins, and minerals. They contain a high proportion of folate which helps prevent Megaloblastic anemia. They also contain vitamin E which is a powerful antioxidant, copper, manganese, and oil. All these elements are essential for weight loss and good health.
- Place all the ingredients in a blender or processor.
- Blend or whip all the ingredients together until you get the mixture smooth.
- Make a dressing with cream.
(7) Cherry And Chocolate Protein smoothie
This low carb protein shake is serves as a dessert, but it can be also consumed as breakfast or after-work snack. In fact, cherries are loaded with polyphenoles and antioxidants that prevent diseases. The US Department of Agriculture (USDA) has done a recent research in which cherries have proved their high nutrition value.
Cherries fiber content is very high. Fiber helps in digestion, prevents both constipation and diarrhea, and also helps in weight loss. They contain vitamin C necessary for formation of bones and muscles. They are full of beta-carotene, vitamins A, B-6, and K in addition to lots of minerals. In addition to copper, manganese, magnesium, iron, calcium, phosphorus and zinc, they can provide the body with potassium. Potassium in particular helps kidneys function well, and also improves digestion.
- ½ cup frozen cherries (should be thawed out)
- One cup coconut milk (with no sugar)
- 1 middle spoon protein powder
- ½ tablespoon chocolate liquid stevia
- A handful ice cubes
- Put all the ingredients in a blender.
- Place in a jar or a suitable container.
- Put the jar or container in the refrigerator.
- Before serving, you can shake it.
(8) Strawberry And Blackcurrant Smoothie
This keto smoothie can be served as a dessert or as a light breakfast meal. Black currants are known for containing a great deal of vitamin C which shows its property of infection fighting. This vitamin serves as an antioxidant that prevents free radical from damaging body cells.
The group of B vitamins in blackcurrants, including B1,, B5, and B6, is essential for the process of metabolism. Black currants are rich in minerals necessary for vital processes in human body. They contain a high proportion of iron that helps in the formation of red blood cells. It also helps in boosting the immunity system.
The long list of vitamins and minerals that black currants have is said to have the ability to treat arthritis, gout, liver problems, and Alzheimer’s. In addition it helps much in losing weight.
- ½ cup blackcurrant – Buy on Amazon
- 3 strawberries
- ¼ cup coconut milk (or heavy whip cream)
- ½ tablespoon powdered chia seeds – Buy on Amazon
- ½ teaspoon vanilla powder (with no sugar) – Buy on Amazon
- ½ cup cold water
- ½ teaspoon or 7 drops stevia syrup
- Put the ingredients in a blender.
- Blend together until the mixture becomes smooth.
- Let the mixture with no touch for 5 to 10 minutes.
- Pour into a cup or a preferred container and serve.
(9) Blueberry And Almond Smoothie
This ketogenic protein shake is rich and healthy. The blueberries contain allergic acid which protects the body cells from damage. They also contain vitamins C and E and other elements necessary for good health like manganese and fiber. Such elements contribute to preventing cancer and urinary tract infection, and help in weight loss.
Almonds are a good source of unsaturated fats (monounsaturated fats) that have lots of health benefits. This kind of fats help in reducing the risks of cardiovascular disease. Almonds are also an excellent source of protein necessary for building up and renewing cells. They also contain fiber and potassium, yet they are void of cholesterol.
This low carb protein shakes is for just 1 serving. It takes only 5 minutes to prepare.
- 1 cup fresh or frozen blueberries – buy on Amazon
- 2 tablespoons roasted almonds – Buy on Amazon
- ¼ cup almond milk (without sugar) – Buy on Amazon
- 1 tablespoon honey
- A handful ice cubes
- Place the blueberries, honey, and almonds in a blender.
- Blend until the mixture becomes smooth.
- Add the almond milk and ice, and blend again.
- Pour the mixture in a cup or a preferred container.
- If preferred, garnish the smoothie with some blueberries.
(10) Cinnamon, Banana, And Almond Shake
This is a keto protein shake that help much in losing weight easily. It is easy to be prepared and takes just 5 minutes.
Cinnamon is rich in substances with powerful medicinal properties. It has powerful, positive effect on metabolism. It is loaded with antioxidants like polyphenols. Cinnamon also has anti-inflammatory properties; it prevents infection and protect cells against damage. In general, cinnamon is distinguished by the following health benefits:
- Has beneficial effects on type 2 diabetes.
- Reduces the levels of bad cholesterol (LDL), yet keeps the level of healthy cholesterol (HDL) stable.
- Reduce blood pressure.
- ½ cup almond milk – Buy on Amazon
- ¼ cup roasted, unsalted almond – Buy on Amazon
- 1 tablespoon cinnamon – Buy on Amazon
- 1 banana
- A handful ice cubes
- Put the banana and milk in a blender.
- Mix both of them together.
- Add the other ingredients.
- Blend the mixture well.
- Place the smoothie in a refrigerator for an hour.
Keto weight loss shakes are quick to make. For people who are willing to get rid of obesity or to lose some weight, such smoothies are the best natural solution. Even those who suffer from type 2 diabetes, some heart diseases, high blood pressure can benefit from these smoothies. Furthermore, preparing them does not take much time, and they are affordable.