If you think that the ketogenic diet focuses on the consumption of fats alone, you may be half right and half wrong. Keto diet is full of possibilities, even if it is considered to be one of the strictest diets out there there are still a few tweaks and adjustments that can be made to enjoy it more. Also, are you aware of the importance of protein for the keto diet? If you may not know about this yet, protein is a part of the ketogenic diet. There are actually different kinds of the keto diet, and these will be discussed further in just a little while. You will then see that protein is a part of the proportions for most keto diets which consist of fats, protein, and carbohydrates.
Now that we know that protein is also an essential component in the keto diet, how about we get to know a few keto protein shake recipes that you can try making at home if you are on keto? Better to enjoy the diet in many possible ways, right? But first, it would be best to have some ideas regarding the ketogenic diet and what it is for to see how possible it will be for us to consume keto protein shakes while doing the diet regimen.
THE THINGS WE NEED TO KNOW ABOUT KETOGENIC DIET
Try asking the people around if they know what the ketogenic diet is, possibly more than half of them would say that they do know a few facts regarding the diet. This just proves how universal keto diet has become, and day after day there are new developments and advancements when it comes to its meal plans; providing more choices for people who are doing the diet. Before, it may be focused on the fat consumption of the individual only. Thankfully, there are a lot of new possibilities these days.
When it comes to the origin of the keto diet, it was a very long time ago when it was first used. Believe it or not, the diet was not specifically designed as a typical diet that is followed by an individual for the purpose of losing weight. It was actually structured as a treatment for neurological disorders like epilepsy.
HOW DOES THE KETOGENIC DIET WORKS?
Normally, the body uses the carbohydrates we get from food to produce the energy we need for body functions and daily activities. However, researchers believed that carbohydrates like sugar are one of the top contributors when it comes to weight gain; so they thought of another way to restrict carbohydrate intake and at the same time maintain the energy levels in the body. From then on, they thought of using a substitute energy source that can take the place of the carbohydrates; and they found the solution – fats.
Fortunately, they figured that there was actually a process concerning the conversion of fats into energy fuel for the body and this is called the beta-oxidation process. Through the process of beta-oxidation, there are new byproducts that are produced by the body which are known as the ketones, they are the compounds that serve as an energy source for the body while it is in the state of ketosis. Because of this discovery, they finally adopted the ketogenic diet and made it into an official diet regimen that can actually aid in weight loss.
DIFFERENT TYPES OF KETOGENIC DIET
The ketogenic diet is not limited to one principle. I told you before that there are many possibilities with keto diet too; you just have to know where to look, and this time it will be its different types which are dependent on the food proportions. When choosing your type of keto diet, ask a licensed nutritionist first if you are allowed to choose based on your preference or if it will be based on what your body will be needed, just to be safe and sure.
The standard ketogenic diet or SKD
based on its name, it is considered to be the most common type of keto diet. Usually, this principle is what many people follow the most since it is typically suggested by a lot of people who have already tried this type. For the standard keto, there are three basic components which are fats, protein, and carbs which should be consumed in amounts of high, moderate, and low – in that strict order. For easier application, there is a specific ratio for the intake of foods which is: 75 percent fat, 20 percent protein, and the remaining 5 percent for the carbohydrates.
High-protein ketogenic diet
It will be easier to remember about this diet if you think of the standard ketogenic diet, but with higher protein content. So how about getting that glass of keto protein shake while you’re on a high-protein ketogenic diet? In this diet, the proportion of the foods would be 60 percent fat, 35 percent protein, and still 5 percent for the carbs.
KETO PROTEIN SHAKE RECIPES
Keto smoothies and shakes are not new to the ketogenic diet. But what about shakes that are made from protein powder or other protein-rich ingredients, are they allowed? The answer is yes, but with limitations. As previously stated, there are different types of a keto diet; and whichever becomes suitable for you must be strictly followed. Fret not though because you really are allowed to have that protein.
The Peanut Butter Keto Protein Shake
What’s great about this shake is that it is not only keto-friendly but it’s also a very great protein shake for your workout routine. The ingredients are simple, you will be needing the following: ice, almond milk, heavy whipping cream, peanut butter, cocoa powder, chia seeds, a keto-friendly sweetener for additional sweetness, and protein powder. Just put everything in your blender and you’re ready to go!
Chocolate Keto Protein Shake
This recipe is very simple and easy to make. If you are a chocolate lover and cannot say no to chocolate in general, this one is for you. You will just need ice, coconut milk, cocoa powder, and your chocolate-flavored protein powder. You may also add additional ingredients like chia seeds for more flavor and nutrients.
You know what makes keto-friendly protein shakes very accessible and easy to make? There are a lot of flavored protein powders and keto supplements that are available in the market. What would be better than freely making your own combination of flavors depending on your preference? You can go and try to experiment on mixes and flavors, just be mindful of the amount you intake to not ruin your ketosis state. Good luck and have fun!