Keto And Shakeology: A Healthy Weight Loss Combination?

The ketogenic diet is a low-carb, high-fat, adequate-protein diet that was initially developed in the 1920s to help people with neurological diseases such as epilepsy. On a ketogenic diet, the body enters a metabolic state called ketosis, where it uses fat as its primary source of fuel instead of carbohydrates. Shakeology is a health shake manufactured by Beachbody that contains 9 to 12 grams of net carbs per serving, depending on the flavor. While some people consider Shakeology keto-friendly and claim that it can be included in a ketogenic diet if it fits their macros, others disagree due to its sugar content, arguing that it can throw the body out of ketosis.

Shakeology's sugar content

Shakeology is a health shake manufactured by Beachbody. It is marketed as a superfood smoothie rather than a protein shake, although it does contain protein. It comes in whey-based and vegan versions and includes ingredients such as spinach, kale, reishi mushroom, pomegranate, quinoa, matcha green tea, rosehips, blueberry, maca root, chia, cinnamon, camu camu, wheat grass, and spirulina.

The sugar content of Shakeology has been a source of controversy, with some people questioning how a health product could include sugar. The original Shakeology formula contains five grams of sugar per serving, or seven grams per serving according to some sources, from a combination of organic cane sugar and fruit powders. The Café Latte Vegan flavour contains eight grams per serving.

In 2017, Shakeology reformulated its recipe, replacing fructose and agave with organic cane sugar and two plant-based, no-calorie sweeteners: stevia leaf extract and monk fruit extract. The new recipe contains no artificial sweeteners, colours, preservatives, or flavours.

Some people have expressed concern that the sugar content of Shakeology could be too high for a health product and might not be suitable for people following a keto diet. The keto diet is a high-fat, low-carb diet that forces the body to burn fat stores instead of carbs. Even a small amount of sugar or carbs can throw the body out of its fat-burning mode, and Shakeology contains nine to twelve grams of net carbs per serving, which is about half of the total carbs that most keto dieters aim to consume in a day.

However, others argue that Shakeology can be included in a keto diet if you account for the carbs by using the IIFYM (if it fits your macros) approach. This involves budgeting in higher-carb foods by eating lower-carb foods for the rest of the day. For example, if you are doing a strict version of keto and only eat 20 grams of net carbs per day, one serving of Shakeology would use up half of your carb allowance. But if you follow a less strict version of keto and eat 50 grams of net carbs per day, one serving of Shakeology would be more manageable.

To reduce the carb content of Shakeology, some people recommend using only half a scoop when making the shake. You can also boost the fat content of the shake to make it more keto-friendly by using full-fat coconut milk or heavy cream instead of water, or adding ingredients like hemp hearts, chia seeds, ground flaxseed, coconut oil, or nut butter.

Ketogenic diets and weight loss

The ketogenic diet is a nutritional approach that has been shown to induce effective weight loss. It is a high-fat, adequate protein, low-carb diet that forces the body to burn fat stores instead of carbohydrates. Ketogenic diets can help patients lose about 2 kg more than low-fat diets at 1 year, but higher-quality studies show no difference. Weight loss peaks at about 5 months but is often not sustained.

The ketogenic diet was originally designed in the 1920s for patients with epilepsy. Researchers found that fasting—avoiding all food for brief periods—reduced the number of seizures patients suffered. They also found other positive effects on body fat, blood sugar, hunger levels, and cholesterol.

The process of burning fat helps shed extra weight, but it also helps control the release of hormones like insulin, which plays a role in the development of diabetes and other health issues. When the body goes into a state of ketosis, great things can happen. For example, LeBron James lost 25 pounds and increased his late-game endurance by cutting carbs and sugars from his diet.

There are four major benefits of a ketogenic diet:

• Low-carb diets can reduce hunger and boost weight loss through their hormonal effects. When we eat low-carb, we release less insulin. With less insulin, the body doesn't need to store extra energy in the form of fat and can reach into existing fat stores for energy instead.
• A modified ketogenic diet (low-carb) can be beneficial for adults at risk for metabolic syndrome, including those struggling to control blood sugar or lose weight.
• Evidence has shown that ketosis can help prevent Alzheimer's, treat epilepsy, and cure cancer. Cancer cells thrive in a high-sugar environment as they rely on glycogen to survive.
• Heart disease is caused by inflammation, which is influenced by too much sugar, processed junk, and trans fats—not by healthy fats like olive oil, salmon, and nuts.

The recommended macronutrient ratio for someone on a keto diet is to keep carbs under 50 grams/day. This adds up fast—1 cup of brown rice is 50 grams of carbs!

Ketogenic diets tend to decrease caloric intake. Observational data suggest that long-term low-carbohydrate intake might be associated with increased mortality. Adverse effects are common, including constipation, halitosis, muscle cramps, headache, diarrhea, weakness, and rash.

Ketogenic diets can be an effective way to lose weight and lower the risk of certain diseases. They may help you lose fat, preserve muscle mass, and improve markers of disease. However, there are also possible complications, and more research is needed to determine the long-term effects of the diet.

Shakeology as a meal replacement shake

Shakeology is a health shake that can be consumed as a meal replacement shake. It is a superfood nutrition shake that can be consumed daily to help build a strong nutritional foundation. It contains 16 to 17 grams of protein per glass, which is similar to the amount of protein in Greek yogurt or tofu. In addition to protein, Shakeology also contains carbs, fiber, phytonutrients, antioxidants, enzymes, pre- and probiotics, adaptogens, vitamins, and minerals.

When used as a meal replacement shake, Shakeology can be combined with healthy foods such as berries, nuts, seeds, nut butters, and avocados. It can also be consumed before a meal as a pre-meal snack to suppress hunger and decrease food intake. However, it is important to note that Shakeology should not be relied upon as a sole source of nutrition, as it does not contain enough calories to replace a full meal.

One serving of Shakeology averages 9 to 12 grams of net carbs, which may be too high for some people following a keto diet. However, it can still be included in a keto diet if the carbs are accounted for using the IIFYM (if it fits your macros) approach. This involves budgeting higher carb foods into your diet by consuming low-carb foods for the rest of the day. To make Shakeology more keto-friendly, it is recommended to boost the fat content of the shake and consume it as a meal replacement rather than a snack.

Carbohydrates and ketosis

Carbohydrates are one of the most important factors to consider when it comes to ketosis. The keto diet is a high-fat, low-carb diet that forces the body to burn fat stores instead of carbohydrates for energy. Ketosis is a state where the body uses ketones as its primary fuel source, and this is achieved by significantly limiting carbohydrate intake.

To stay in ketosis, it is recommended to consume no more than 50 grams of carbohydrates per day. This may vary slightly between individuals, but it is a general guideline to follow. The standard ketogenic diet consists of 70% fat, 20% protein, and 10% carbohydrates.

When following a keto diet, it is important to be mindful of "net carbs." Net carbs refer to the total carbohydrates minus the amount of fiber. If a food is processed, you also subtract half of the sugar alcohol content from the total carbohydrates. Net carbs are the carbs that need to be monitored on a ketogenic diet.

It is important to note that not all carbohydrates are created equal. Some carbohydrate-rich foods, like wheat-based products, rice, pasta, and cereals, are not recommended on a keto diet due to their high carb content. However, other foods that contain carbohydrates, such as nuts, beans, legumes, and some fruits and vegetables, can still be included in moderation as they offer nutritional benefits.

Additionally, the type of carbohydrates consumed can impact ketosis. Simple carbohydrates, such as sugar and refined grains, can cause a rapid spike in blood sugar levels and are best avoided on a keto diet. Complex carbohydrates, on the other hand, take longer to break down and provide a more sustained release of energy. Examples of complex carbohydrates that can be included in a keto diet are non-starchy vegetables like broccoli and dark leafy greens.

While it is crucial to limit carbohydrate intake on a keto diet, it is also important to ensure adequate intake of healthy fats and moderate protein. This balance of macronutrients will help the body transition into and maintain ketosis effectively.

In summary, carbohydrates play a crucial role in ketosis. By limiting carb intake, especially from processed and high-carb foods, the body can shift into ketosis and utilize fat as its primary fuel source. This, combined with sufficient healthy fat and moderate protein intake, promotes the benefits associated with the keto diet, including weight loss and improved cardiovascular risk parameters.

Ketogenic diet health benefits

The ketogenic diet is a high-fat, adequate protein, low-carb diet that forces the body to burn fat stores instead of carbs. Here are some of the health benefits of the ketogenic diet:

• Weight Loss: The ketogenic diet is one of the simplest and most effective ways to lose weight. Studies show that people on low-carb diets lose more weight, faster, than those on low-fat diets.
• Reduced Abdominal Fat: A large percentage of the fat lost on low-carb diets tends to be harmful abdominal fat that is known to cause serious metabolic problems.
• Reduced Triglycerides: Low-carb diets are very effective at lowering blood triglycerides, which are fat molecules that increase your risk of heart disease.
• Increased 'Good' HDL Cholesterol: Low-carb diets tend to be high in fat, which leads to an impressive increase in blood levels of "good" HDL cholesterol.
• Reduced Blood Sugar and Insulin Levels: Cutting carbs lowers both blood sugar and insulin levels drastically, which may treat and possibly even reverse type 2 diabetes.
• Lowered Blood Pressure: Cutting carbs leads to a significant reduction in blood pressure, which should reduce your risk of many common diseases.
• Effective Against Metabolic Syndrome: Low-carb diets are incredibly effective in treating all five key symptoms of metabolic syndrome, a serious condition that increases your risk of heart disease and type 2 diabetes.
• Improved 'Bad' LDL Cholesterol Levels: When you eat a low-carb diet, the size of your "bad" LDL particles increases, which reduces their harmful effects. Cutting carbs may also reduce the number of total LDL particles in your bloodstream.
• Therapeutic for Several Brain Disorders: The ketogenic diet has been used for decades to treat epilepsy in children who don't respond to drug treatment. Low-carb and keto diets are now being studied for their effects on other brain conditions as well, including Alzheimer's and Parkinson's disease.

Frequently asked questions