"Can I Drink Shakeology and do Keto?"
An admitedly biased answer from someone actually doing it and more importantly, everything you need to know to do it yourslef!
I like getting straight to the point...... YES!!! Yes, you can drink Shakeology daily and still maintain Ketosis.
Now that that is out of the way - We'll also discuss:
PART 1: Why I live a ketogenic lifestyle that
PART 2: What is Shakeology?
PART 3: Tips to incorporating Shakeology into a
PART 4: A few ketogenic friendly recipes that
include Shakeology to get you started
It is just like anything else you ingest, as long as it fits within your allowable macros, you can have it. Depending on the your preferred flavor of Shakeology, you are taking in between 9 - 12 grams of net carbs (see below for my recommendations on which flavors to favor).
So plan accordingly....but we'll get to that.
But first - my Keto & Shakeology story
Joy and I were first introduced to Beachbody and Shakeology about 7 years ago. Actually, that's not true....we said 'no' to our dear friend for 7 years and threw away countless samples during that time. So it really is about 14 years now since we were first introduced. Seven years ago was when a breast cancer diagnosis at age 42 forced a renewed passion for taking care of ourselves (read the full story here).
What started as a way for Joy to regain some assemblance of feeling normal after a double mastectomy has turned in to a thriving community that centers around putting health and wellness at the center of our lives. Shakeology has since become a central point in our daily nutrtion as well as that of our community.
About 4 years ago, I started really digging into ketosis and the health benefits it can provide. I would go in and out through the course of a year but something happened earlier this year that forced me to reevaluate the importance of a ketogenic lifestyle.
30 Minutes after "Green Godess Shakeology" - recipe below
At the age of 48 I was diagnosed with early stage Macular Degeneration.
A disease to which there is no known cure and leads to blindness.
As you can imagine, I started to do ALL THE RESEARCH and quickly came across evidence that points to a diet low in glycemic impact can help slow the progression of the disease. Which based on current science, is all I can hope for. So now I am way in on a ketogenic lifestyle.
My challenge is while I love the macro apporach to ketosis (bring on all the bacon!!!) - I was not good at the micro approach (focusing on the veggies and complete nutrition and not just the fat). Which actually leads us to.......
What is Shakeology?
Shakeology is the Super Food shake designed, manufactured and distributed by Beachbody, primarily through their coach network - of which Joy and I are a proud part of.
Now while it is relatively high in protein (16-17 g per serving), it is not a protein shake. Sourced and formulated with over 70 Super Foods, Shakeology is designed to provide 5 main benefits:
~ Provide complete nutrition (particularly the micro nutrients that are so easy to miss in an exclusionary diet like Keto)
~ Defense against Free Radicals
~ Promote good gut fauna
~ Provide adaptogens
~ And yes, Fuel Muscles with high quality protein
But as someone who practices a ketogenic lifestyle, it is the first four that really matter to me (and should for you too)!!
Optimal Nutrition is more than just focusing on the macros and keeping your net carbs below 20g. You can do that and still have a terrible nutrient profile to your food (how many people think all you do is eat bacon all day already?). Shakeology is my way to ensure that I am giving my body all of the micronutrients it needs to thrive without compromising my goal of staving off Macular Degeneration for as long as possible.
Put a different way, if I am going to take in carbs, I want them to be as nutrient dense as possible. The reward has to be worth the sacrfice!!
Tips to incorporating Shakeology into a Ketogenic lifestyle
1. Follow the 5 P's
Proper Planning Prevents Poor Performance.
If you are sticking to a net carb total of 20g - you have to plan around your Shakeology! I am fortunate that I can maintain a high level of ketosis on double that so I have a bit more leeway. Even with that said, I leverage my shake as either a pre-workout meal or a meal replacement all together.
2. Watch the 'additives'
If you go on Pintrest or Google 'Shakeology Recipes' - you are going to find a pleathora of phenomenal ways to make Shakeology taste like your favorite flavor of ice cream. The problem is almost all of them include some source of sugar (usually fructose or lactose) in the recipe. Remember, everything you add also needs to be accounted for.
3. Be sure to add Fat
Some of my favorite additions to my shake are MCT oil, avocado, butter, hemp hearts, nut butters (have you discovered Fatso yet!?!?) and if I am making a cookie dough vs. a shake, coconut oil. Regardless of the recipe, you definitely want to add a fat element to your Shakeology if you are trying to maintain ketosis.
4. Replace a meal vs. a snack
I usually break fast with my Shakeology (very often that is much later than what most would consider 'breakfast'). If you are going to budget your carbs to incorporate Shakeology, they need to be prioritized. Besides, I think it is often easier to incorporate fats into a snack and helps avoid the carb creep that snacking can promote.
A few recipes to get you started!!
C'mon - you had to know this one was coming ;-)
12 oz fresh brewed hot coffee
1 Tbsp Irish Butter
1 Tbsp MCT Oil
1 Scoop Shakeology (I recommend Vegan Vanilla or Chocolate)
Add all ingredients to a single serve blender and blend well. Enjoy hot.
Green Goddess Shakeology
1/2 Cup Ice
1 Tbsp Nut Butter of Choice
1 Tbsp MCT Oil
1 Scoop Vegan Vanilla Shakeology
1 Cup Baby Spinach
12 oz of Water
Add all ingredients to a single serve blender and blend well. Don't let the color throw you off. It tastes great and you won't even taste the spinach. Just make sure it is really well blended to get all of the leaves mascerated.
Shakeology Cookie Dough
1 Tbsp Nut Butter of Choice
1 Tbsp Unrefined Coconut Oil
1 Scoop Vegan Vanilla or Chocolate Shakeology
1 Tbsp Water
1/2 Tbsp Organic Coacoa Nibs
Add all ingredients to a bowl and stir until well incorporated.
Pro Tip: Use luke warm water to aid in the incorporation of both the coconut oil and nut butter. Colder water keeps both of those in a more solid (and harder to stir) state.
Peanut Butter Cups (aka 'Shakeo Fat Bombs')
1 Scoop Chocolate Shakeology
2 Tbsp Peanut Butter (I prefer Fatso brand and no, I do not have an affiliate code. They just really are that awesome!!)
1 Tbsp Unrefinded Coconut Oil (don't be afraid to use a heaping spoonful)
Melt the oil and mix with the Shakeology. You want it to be paste like in consistency.
Line a muffin tin with paper liners. Cover the bottom of each liner with mixture and place in freezer for 5 minutes.
Remove and place a layer of peanut butter on top of each hardened Chocolate.
Cover the peanut butter with the remaining chocolate 'paste'.
Return pan to freezer for at least 30 minutes.