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This Keto shake packs a lot of protein and calories. Customize to fit your macros.
For many, this shake can be 50% of the day’s protein and about 1/3 of the daily fat. This is a great compliment to the One Meal A Day (OMAD) eaters.
|Gold Standard – Whey Vanilla, 1 Scoop (32g)||120||3||1||24||130||0|
|Vital Proteins Collagen Peptides – Collagen Peptides, 2 scoops||70||0||0||18||110||0|
|Natures Way – MCT oil, 1 tbsp||130||0||14||0||0||0|
|Electrolyte powder – Supplement, 1 scoop||0||0||0||0||10||0|
|Dr. Berg Raw Wheat Grass Juice Powder – Organic Raw Wheatgrass Juice W/lemon and Kamut, 1 teaspoon||8||1||0||1||390||0|
This shake should not be taken during a fast with autophagy as the goal. The Ketogenic Diet is a low carb, moderate protein, high fat diet. Care should be taken to increase fats during the meal as this shake has more protein than fat. One form of protein may be desired instead of both the whey protein and the collagen peptides.
The two proteins could be replaced by one good animal protein with collagen.
Hello everybody, it’s Lori Ballen. Welcome to another episode of Keo in the kitchen. I am Lori Ballen, your Keto coach at Ketodays.com. We have one on one Keto Coaching and a group coaching program. And today I’m going to show you how I mix up my delicious delicious shake every day.
My first few months of doing the Ketogenic Diet, I shed 47 pounds in four months. I did not use any of these special, MCT oils or Keto things like that, except for some supplements to help get back in the sodium-potassium and magnesium into my diet. And now I’ve added a few more things. I’m going to show you what they are here.
So we’ve got this and we’re going to mix it all. I start with a Fiji water. I’m a big believer in really all of the ingredients being the best. I’ve been drinking bottled water my whole life, pretty much a Fiji habit. This is how I started. Whatever works for you.
We want to have 4,700 milligrams of potassium and that is really hard to get in our foods. Avocados. My primary source, uh, there’s like in a large avocado, there’s like a thousand milligrams of potassium, but I like to get it here.
I get it through my electrolyte powder and I get it through my wheatgrass juice powder. These are both products by Dr. Berg, I’ll put my link to these in there as well. And um, you’re also getting some sodium and magnesium. So I’m going to put one of these in my shake now, the electrolyte powder you can have up to twice a day. I would caution you to be careful though because it’s an electrolyte and you’ve got to be sitting somewhere for a long time without a restroom. Um, it’d be like drinking coffee for some of us. Um, so I will usually take those after I’m working out or something.
Then now these are okay to take on, on a fast the, if you’re fasting for weight loss, you’re fasting for autophagy. Um, if you’re, if you’re fasting for autophagy, I usually try to not go with it. I try not to eat anything during that time. If you’re fasting for weight loss, these are gonna be perfectly fine. You’re gonna do your wheatgrass powder. Okay. Now if I’m fasting, I’m not going to put my other stuff in there. I’m just going to mix those two and drink it by itself. I do not like the wheatgrass powder. Um, the electrolyte powder I do, but together you can’t taste the wheatgrass with the electrolyte powder. So I like to mix those together. Okay. Now the next thing I’m going to add is this, again, I did not do this when I was first starting Keto I did this later.
I can see my lights a little bit bright there. This is the vital proteins, collagen peptides. So this is going to be good for hair, nails, skin joints, um, love, love, love for working out. And I’m helping your body restore. I have no, I don’t ache after workouts anymore. Okay, so I’m going to do two scoops of the Collagen peptides.
This is a vital protein. Now, this does have protein in it. There’s some debate, you know, we’re, we know that eating too much protein in one sitting a, your body can, can turn it into glucose, insulin and then into glucose.
So we don’t want to be eating more than like three or four ounces of meat in a sitting and no more than 30 grams of protein in our shakes. And the protein is digested little bit differently.
So it’s debatable over how much of that we want to have in a sitting, but I have no problem with what I’m making here.
This is it, a meal in itself or I have a salad with it, so this is going to be the majority of my protein. Now I’m having a little bit of a harder time getting my protein in lately. So you have your whey protein. I’m using whey protein. Any animal protein you can get your collagen peptides. Bone broth is absolutely the best way to get into your car, your Collagen.
But this is a, this is a nice one. I have a harder time drinking the bone broth for some reason, so at least I’m getting some Collagen in through there. And then I’m going to do one scoop of the whey protein. So this one’s going to be animal and the other one’s going to be your whey protein. And the whey protein has.
Let’s see, it has 120 calories per scoop and it has 24 grams of protein in it. So, um, if you’re trying to increase your proteins on, in my coaching program with our ketogenic diet, we do low fat, moderate protein, low carb, moderate protein, high fat, um, so my protein set for like 88 grams.
For some of you, you’re being trained to eat one gram of protein for every pound you want to gain. That’s up to you. This is a great way to get extra protein in. But if you want to my clients, I do not suggest adding more protein than what your macros allow for. Okay?
And then I also add in heavy whipping cream, so heavy whipping cream. I’m going to do two tablespoons of heavy whipping cream, and that’s going to give me about a hundred calories. And it’s a, what is it like six grams more fat, 12 grams of fat, 12 grams of fat for those two tablespoons of heavy whipping cream.
So for those of you that are having a hard time getting into your fats so that you’re fuller and you’re more balanced in your macros, that’s a great way to do it. And then the final one is MCT oil, which is going to give me energy.
The fat is going to be processed immediately into the body and converted into ketones and energy. Um, MCT oil is the fastest way I found, raise my ketones. So if I’m sitting at a point six and I want to be a one, one point two, you don’t want to get up there. I’m gonna on my ketone blood meter.
I’m going to use MCT oil. Be careful about that. MCT Oil, if you don’t know how it affects you, a lot of people, I’m going to digestive distress when they take MCT oil and wind up spending the afternoon in the bathroom.
You don’t want that to happen. Um, so watch that. It can be like an instant laxative. So for me, I’ve had absolutely no problems with it whatsoever. I had no problems with coconut. Other people have played. You’re going to shake that out.
Now your collagen peptides sometimes can still be a little clumpy. That’s why I like to have the Shaker that has a little ball in there to mix it up and I can pretty much drink this all in one. Just I just guzzle it, but it tastes good. I mean, it really does. It kind of tastes like a milkshake and all of those flavors together I think are just phenomenal.
I have tried adding my apple cider vinegar in here. Lemon juice. I’m a soul, a water nut that’s all gross. That all makes the shake not taste good anymore. So I now do those in a separate drink. Um, but this is how you get your shake in. So that is my daily shake and how I get my nutrients in on the Ketogenic Diet. I’m Lori Ballen, Ketodays.com. Thanks for joining me.