Meal replacement shakes are pretty popular in the diet realm.
If you want to make the most of your workouts to build some lean muscle tissue, a protein shake can pack a big protein punch and give you all those building blocks needed to support your muscle tissue.
And if you’re trying to keep your calories to a minimum while still getting all your vitamins and minerals, a meal replacement shake can be a quick and easy way to get what you need in your diet without all the added calories.
In fact, studies have shown that incorporating meal replacement shakes into a diet can have positive effects on weight management and control.
But a ketogenic diet has restrictions. You can only have low carb meal replacement shakes.
Too many carbs and protein can kick you out of ketosis that you’ve worked so hard to stay in.
So, what are some of the best keto meal replacement shakes? Let’s find out…
Best Keto Meal Replacement Shakes
1. Perfect Keto Protein Powder
This keto protein shake offers 5 grams of MCT oil (medium chain triglycerides), which metabolizes into ketones very quickly and provides the body with an instant energy boost.
This product also comes with grass-fed collagen, which features a full amino-acid profile and is a crucial protein for the body.
Studies have shown that collagen is paramount in bone strength, joint and ligament strength, improved skin health, and improved gut health.
The fact that the Perfect Keto Protein Powder product tastes great and blends well into shakes, coffee, and other treats is the icing on the cake!
Grass-fed animal protein has more omega-3s and conjugated linoleic acid (CLA) compared to grain-fed protein. It’s also associated with lower rates of inflammation which grain-fed protein is known to cause.
This particular product contains grass-fed protein, which will help keep inflammation at bay.
- Great taste
- Includes grass-fed collagen protein
- Added MCTs
- No artificial flavors, ingredients, or colors
- Easy to mix
- Only 1g of carbs per serving
- Provides an energy boost
- Provides 100% daily potassium requirement
- Supports ketone production
- None
2. Ketologie Keto Shake
Ketologie protein shakes can help keep you in ketosis when included in a ketogenic diet. It’s easy to mix and will keep you satiated for a long time between meals.
These shakes may help increase your ketone levels, which is exactly what you want when you’re trying to stay in a state of ketosis for maximum fat loss.
Ketologie shakes may also help boost your mental clarity, which is a welcomed thing when you’re slashing out all those carbs!
Many protein powder supplements tend to be tough to mix to create a creamy, palatable texture.
But this particular product is known to blend very well into a delicious, rich texture that’s not chalky or chunky, making it much easier to consume.
- No carbs or sugar
- No caffeine
- Great taste
- Easy to mix
- Keeps you feeling fuller for longer
- Can be used in recipes to make “fat bombs”
- Slightly high in calories
3. KetoLogic Keto Shake
This keto protein shake can be used as a meal replacement when combined with a high-fat, low carb diet.
It blends nicely and tastes great even when just mixed with water.
Or else, it can be mixed in with coffee or milk for a creamier texture.
This product is designed to be highly ketogenic and help get you into ketosis quickly, and stay there when accompanied by a low-carb diet.
KetoLogic shakes can help suppress your appetite and keep you satiated for hours.
MCTs (medium-chain triglycerides) are essential fat molecules that are found in coconut oil.
They are excellent fuel sources for the body with many health benefits. KetoLogic MRP contains MCT, which have been shown to promote fat oxidation and weight loss while increasing the metabolism.
- All-natural ingredients
- Satiating
- Low-carb
- Rich, creamy texture
- Easy to blend
- Contains MCTs
- Suppresses the appetite
- Can be used as a meal replacement
- May cause gastrointestinal upset due to the MCTs (though this side effect subsides once you get used to digesting them)
4. LevelUp Grass-Fed Keto Protein Powder
LevelUp Grass-Fed Keto Protein Powder is designed for ketogenic dieters who are focusing on grass-fed food products as part of their overall diet.
It’s made of grass-fed butter, collagen protein, whey protein, and pure caprylic MCT oil.
This product is designed for anyone looking to lose or maintain their weight management, boost their energy levels, and improve overall well-being.
Ketogenic dieters love this protein powder for its great taste, satiety, use in muscle repair following rigorous workouts, and maintenance of ketosis.
- Made with grass-fed whey, grass-fed butter, and grass-fed collagen
- Low in carbs
- Includes C8 Caprylic MCT oil
- Non-GMO
- 100% Natural
- Great flavor
- No fillers
- No chemicals
- None
5. Kegenix Keto Meal
This particular keto protein shake is being touted as a complete meal replacement thanks to its balanced vitamin/mineral profile.
It provides a good dose of energy, which makes it a great treat before a workout. It also helps repair muscle thanks to its protein content, making it a great post-workout treat as well.
Keto Meal supports continuous ketone supplementation, which is important in sustaining your ketone levels throughout the day.
It’s convenient, delicious, and will keep you satiated for hours.
Meal replacement products have a reputation of leaving a nasty aftertaste long after being consumed.
Reviews of the Kegenix Keto Meal, however, rave about the lack of any aftertaste, making this particular meal replacement shake much more palatable.
- Great taste
- Can be used as a complete meal replacement
- High-grade protein
- Gives energy boost
- Satiating
- Balanced vitamin/mineral profile
- No artificial sweeteners
- No bitter aftertaste
- Expensive
- Not as much product for the price compared to other products
Protein Amount Matters on the Ketogenic Diet
When you’re on a ketogenic diet, your meal plan should consist of a moderate amount of protein.
Too little won’t help you maintain lean muscle tissue. On the other hand, too much can kick you out of ketosis.
That’s because your liver will use some of that protein for energy and will, therefore, convert it into glucose. This will interfere with fat burning, which is the opposite effect you’re looking to achieve.
What you want in a keto meal replacement shake is enough protein to sustain lean muscle mass but not so much that it will hinder ketosis. Or, you can also get keto-friendly protein bars that work equally well.
Be Wary of High Carb Levels in Meal Replacement Shakes
Protein shakes may be high in beneficial amino acids, but many of them also come with a lot of added sugar.
That’s clearly a major problem when one of your main goals while on the ketogenic diet is to keep carbs at a bare minimum.
When I was on the prowl for a keto meal replacement shake, I found it tough to find the right product.
Many of the meal replacement shakes out there are pretty high in sugar, which is the complete opposite of what I was looking for.
I learned to read the labels to make sure the shakes don’t have any more than a few grams of carbs per serving.
As long as your carbohydrate intake is kept to under 50 grams per day, you should be able to stay in ketosis.
Of course, dropping that number even further can help you get into ketosis even faster.
If you drink shakes as a replacement meal more than once a day, any products that contain more than 10 grams of carbs could cause you to go over your daily allowance.
Don’t Count on Meal Replacement Shakes For Dietary Fat
The cornerstone of the ketogenic diet is the high-fat content that should make up the majority of your daily calories.
In fact, about 80% of your calories should come from fat.
The thing is, meal replacement shakes don’t usually have much fat in them. As such, you can’t really rely on these shakes as a complete meal replacement because you will still have to supplement with dietary fat.
Your body needs fat to burn on a ketogenic diet, so you’ll have to get your fat from sources outside of these keto meal replacement shakes. Having said that, this is actually pretty easy to do.
I usually add coconut oil, melted butter, or double cream to my shakes to ramp up the fat factor to really makes these meal replacements complete (and tastier too!).
Pros and Cons of Meal Replacement Shakes
There are plenty of benefits of incorporating meal replacement shakes into your diet, including the following:
- They’re convenient when you’re in a hurry or on the go;
- They can help boost your weight loss efforts;
- They make calorie counting simple;
- Many are packed with plenty of vitamins and minerals.
However, there are a few drawbacks to meal replacement shakes that you might want to be wary of before you add them to your diet:
- They may have added sugars, preservatives, and other problematic ingredients, which is why you should always read your labels;
- They’re not as satisfying as actual food;
- They don’t teach you how to prepare nutrition-packed meals on your own;
- They can be expensive;
- Many products tend to leave an aftertaste;
- Some products may be difficult to mix.
Meal replacement shakes can also be linked to certain side effects, especially if consumed on a long-term basis and in large amounts.
Since the FDA doesn’t regulate them, they could have some additives that you don’t want.
In fact, some have been found to have traces of lead, mercury, cadmium, or other metals that can be harmful to your health.
High levels of metals in the system have been linked to weakness, headaches, joint pain, and chronic fatigue.
That said, it’s important to carefully research the products you’re taking.
Luckily, with some detailed and in-depth searching, I was able to find a few keto meal replacement powder products that actually fit the bill.
They’re very low in carbs and moderate in protein to help keep me in ketosis. They also help keep my appetite at bay and taste pretty good too!
Here are some of the best keto meal replacement products I found to be ideal for the ketogenic diet that you might want to look into for your own keto lifestyle.
Final Thoughts
Keto meal replacement shakes can become an integral part of your keto lifestyle, as they have become with mine.
The trick is to do your research on the products out there because they’re not all created equal.
Some might have protein and carb content levels that are far too high for our keto diet, while others don’t mix well and don’t taste that great.
Take the guesswork out of which products to focus on and consider any one of the above keto meal replacement shakes instead!
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