Being on a keto diet can be challenging for those who love fruit. Smoothies are a great way to enjoy fruit filled treats while not negatively impacting your weight loss progress.
Keto friendly meal replacement shakes or smoothies can be used to ramp up the fat busting of your keto diet as long as you do it sensible. They can serve as an enjoyable and fulfilling meal replacement while giving you the protein you need without the added carbs. Adhering to a keto diet doesn’t mean that you have to give up the foods that you love. You just have to outsmart the carb. Here are 10 items that you should use to create the best keto-friendly meal replacement shakes for weight loss.
Avocado
People shy away from avocado because they are full of calories. Believe it or not, avocado is chock full of nutrients that are good for the body. They are loaded with potassium that your body needs to function properly. Potassium deficiency can lead to heart disease, infertility, cancer, stroke, and even arthritis. Potassium can even help regulate cholesterol and triglyceride levels. Avocados also have high amounts of heart-healthy monounsaturated fatty acids along with vitamins K, B5, B6, and E. Let’s not forget that they contain folate as well. The most interesting thing about the avocado is that though one half of it contains nine grams of carbs, seven of them are fiber. That means you are only digesting two carbs per serving.
Coconut Milk
Coconut milk has been referred to as the dream ingredient for anyone who’s adhering to a low carb or keto diet. One cup of the canned coconut milk has a total of 445 calories and 48 grams of fat. More importantly, it only has six grams of carbs. To go further into detail of the health benefits, coconut milk is high in lauric acid which is proven to fight cancer. Studies show that it enhances cognitive function in Alzheimer patients within 21 days. Coconut milk is also dairy free.
Strawberries
Strawberries are delicious, sweet, and filling. They make a perfect ingredient for a keto friendly smoothie because 1/2-cup serving only has 4.7 grams of carbs and only 27 calories. Strawberries contain high amounts of antioxidants that fight off the damage done by free radicals. Studies show that they also have anti-inflammatory benefits. Other benefits of the ½-cup serving of strawberries are 48.8 milligrams of vitamin C, 20 micrograms of folate, and 127 milligrams of potassium.
Blueberries
Blueberries are considered a super fruit in that they are risk worthy for one following a keto diet. That is because blueberries are a bit higher in carb content. For a 100 gram serving of blueberries, there are 12.1 grams of net carbs, meaning that is the amount of carbs you will be digesting. They contain high amounts of antioxidants and fiber. Blueberries are “risk worthy” because they not only boost your memory and reduce symptoms of depression, but they reduce the risk of heart attack as well. They are constantly at work lowering your body’s chance of developing a chronic disease like cancer or heart disease. It is recommended to have a handful each day. It is best to eat them fresh so that none of the nutrient content is compromised.
Almond Butter
Almond butter is great for keto-friendly shakes because it contains less carbs than peanut butter. It has higher fat content as well. Two tablespoons of almond butter contain only 3 grams of net carbs along with 3 grams of fiber and 17 grams of fat. It is also high in calcium, vitamin E, copper, zinc, magnesium and iron. It is a tasty and nutrient dense addition to any keto-friendly smoothie. Studies have shown that eating almond butter on a regular basis contributes to increased satiety which lowers the impulse to overeat.
MTC OIL
MCT oil is a dietary supplement that is made up of fats that are found in dairy products, coconut oil, and palm kernel oil. It promotes weight loss and boosts endurance for physical activity or strength training. MCT oil is very beneficial in lowering lactate acid buildup in athletes and converting fat into energy. It is one of the best additions to a keto-friendly shake as it provides instant energy to the body and fuel to the brain. MCT oil helps maintain ketosis and prolongs the fat burning process.
Tumeric
Turmeric is the most overlooked but useful ingredient for the keto diet. Turmeric is a flowering plant, Curcuma longa of the ginger family it’s a natural medicine that can be sprinkled over food to add a zesty flavor, mixed into cake batter, and even your keto-friendly fat busting smoothies! Turmeric aids healing by reducing inflammation, blood sugar and inhibiting tumor growth. It also enhances mood, lifts depression, and increases calmness. Last, turmeric promotes heart health. The reason turmeric is so powerful is because it contains curcumin. Curcumin turns on autophagy which is your cell’s natural repair process. Turmeric is not only a partner in the keto diet, but it increases overall longevity and vitality.
Lemon Juice
Lemon juice is high in vitamin C which helps keep the immune system strong. Lemon juice is highly useful for maintaining the normal pH balance within the body. It is an alkaline food. Lemon juice is especially useful in keeping the uric acid in balance which in turn keeps your liver and kidneys functioning optimally. This is a godsend and added protection for the body as the high amounts of fat that the body needs to metabolize can cause liver and kidney overload. Lemons work to keep the process regulated.
Kale
Adding a dark leafy green to your keto-friendly smoothie like kale provides added nutritional density without overloading on carbs. One cup of kale only contains six grams of carbs and 33 calories for example. Kale is actually considered to be one of the most nutrient-dense foods on the planet. It is loaded with vitamin C and antioxidants. It also aids in lowering cholesterol which is directly related to the onset of chronic heart disease. Kale also contains vitamins K, A, C, B6, calcium, copper, and manganese. Kale is at its rarest form raw which makes it another one of the greatest additions to a keto-friendly smoothie.
Aloha Organic Plant Based Protein Powder
Aloha Organic Plant Based Protein is a great nutritious way to enhance a keto-friendly smoothie. It comes in a number of flavors (vanilla, chocolate, and even banana) and serves well as a post-workout protein powder. It contains 18 grams of protein, 3 grams of sugar, and only 6 grams of net carbs per serving at 150 calories. It’s also soy and dairy free and contains a complete amino acid profile along with MCT oil derived directly from coconut oil. Adding a protein powder like the Aloha Organic Plant Based Protein adds more flavor and recovery benefits to your smoothie.
All of these ingredients can be used regularly to increase the flavor and nutrient density of your smoothie while adhering to the keto diet. It can be challenging to create meals that provide satisfaction as well as the overall fat busting benefits of the keto diet. The items listed above will give you a better overall experience with the keto diet with the added benefit of longevity and vitality.
