A keto diet (also known as “low-carb/high-fat diet”) forces the body into the state of ketosis. Put simply, food high in carbs boosts the production of glucose and insulin.
Glucose is the primary energy source of the body in the Standard American Diet (SAD), which focuses on a lot of grains and is heavy on processed food and carbohydrates.
In ketosis, the body moves away from glucose and instead, runs on ketones. These are the by-products of burning fat for energy.
When glucose is used for all daily activities, the fats are unneeded and are being stored. In keto, you are using ketones, and eating healthy fats like MCTs (which are never stored as fat).
These healthy fats are quickly metabolized to give you more energy and are burned right away.
When carbohydrate intake is low (less than 50g per day, which is the case with keto), the levels of glucose are insufficient, blood sugar and insulin are lowered, so the body must look for other energy sources.
In this case, this happens to be fat. When the body begins to break down fats, the process known as beta-oxidation occurs.
This process breaks down fatty acid molecules, producing ketones as a byproduct. This is known as the state of ketosis.
Apart from weight loss, ketosis also helps lower blood pressure and improves cholesterol. The best way to prepare your body for ketosis is to indulge in a keto smoothie.
Smoothies both energize the body and help the body battle sugar cravings.
Smoothies are tasty, nutritious and easy to prepare, and when combined with our secret ingredient, can fight keto flu and make you feel amazing.
What is a Keto Smoothie?
Keto smoothies are an excellent snack or meal replacement. Unlike traditional smoothies, keto smoothies are low in sugar and carbs and high in fats.
Depending on your nutritional goals, we recommend reviewing the quality of the carbs you are eating.
Some keto smoothies can be higher in carbs, but if you are eating a diverse range of whole foods your body will thank you.
For this reason, keto smoothies are much healthier for you and won’t act as a dessert rather than a nutrient-dense power shake.
Keto smoothies are perfect for crushing hunger and can be used as a strategic tool for your workout to help boost performance and stamina.
Many people on the keto diet drink a keto smoothie within 30 minutes of a workout to stimulate muscle repair and to replenish the glycogen in the muscle tissues.
Keto Smoothie Ingredients
Fats
Unlike regular smoothies, lipids form the backbone of a keto smoothie as it provides the primary source of energy. Food rich in healthy fats keeps the body feeling fuller for longer, and will help you stay in ketosis.
We love avocados, almond butter, natural peanut butter (regular PB is high in sugar), and raw macadamia butter.
All are delicious and taste great alongside MCTs such as coconut oil.
Avocado is a superfood for keto smoothies because they are rich in fiber, potassium, folate, and vitamins B-6, E and K.
They are also perfectly ketogenic balanced and have a majority fat profile with moderate protein and low carbs.
MCTs are an essential addition because they are uniquely able to be burned for instant energy. MCTs are never stored as fat in the human body and are a great way to start your day.
Fruit
As all fruit contains fructose, which can be stored as a fat, it is best to eat these when you are on a ketogenic maintenance diet.
For people looking to lose weight, omit the fruits: avocado is a fruit that you’ll want to keep, however.
Other keto fruits are cantaloupe or watermelon, grapefruit, raspberries, blackberries, and strawberries, clementines, and kiwi. Other fruits will likely kick you out of ketosis.
Vegetables
Many vegetables are low-carb and high in nutrients making them an easy way to give your body nourishment.
As a general rule, look for vegetables that grow above the ground. These had access to sunlight and didn’t form starch, which is a no-go on the keto diet.
Starch acts like sugar and is found in vegetables like potatoes. You should look for dark, green veggies to stay in ketosis.
Low-carb vegetables are an easy way to stay hydrated and add more water to your keto diet.
This is super important, and a great reason to upgrade your breakfast or lunch with a tasty keto smoothie.
Superfoods
Superfoods are mostly found in the forms of seeds and supplements. Keto smoothies take on a new meaning when you add these fat-blasting nutrient-dense foods.
While it sounds fun to eat double cheeseburgers and guac all the time, true keto is about being Konscious of what you eat and looking for ways to get the most nourishment into each ketogenic meal.
Simple superfood additions include chia seeds, hemp seeds, flax seeds, wheatgrass, spirulina, and cocoa nibs. As with fruits, these do contain carbs, so you will want to factor them into your daily allowance.
But understand that the quality of carbs matters more for many people and that the keto diet was never intended to be a no-carb diet. Eating less than 50g net carbs per day is often ideal for many people.
Liquids
To top off your keto smoothie, it’s crucial to add juice. In many smoothies, milk is used, but not here. You want to find a liquid that has a nice fat-content, and that is low in carbs.
You can use high-fat Greek yogurt (with no added sugar) if your carb counts permit, or more commonly, people use coconut milk, almond milk, and macadamia nut milk.
Don’t be scared to mix it up a little but avoid cashew milk if you can. Other optional ingredients include keto-approved sweeteners such as monk fruit, erythritol (or a combination of the two).
Keto protein powder, MCT oil, and grass-fed ghee butter. It is best to avoid sweeteners and artificial flavors or other additives when possible as these can cause metabolic or digestive issues for some people.
Learn to love all of the flavors keto has to offer, naturally.
Konscious Keto Smoothie Recipes
Açaí Almond Butter Keto Smoothie
Ingredients:
- 1 packet unsweetened açaí
- 1/4 cup kefir
- 1 tablespoon almond butter
- 1 scoop Keto Activate
- Keto toppings: frozen wild blueberries, cherries, unsweetened coconut flakes, banana slices, sliced almonds, almond butter, and honey drizzle
Instructions: Blend thoroughly
Why it works: Almond milk is rich in protein, fiber, and vitamins. Add açaí berries for the best weight loss results.
If you are unfamiliar with this superfruit, açaí originates in South America and resembles grapes with a sweet taste.
Like all other berries, açaí is rich in antioxidants, fiber, calcium and healthy fats (omega-3 fatty acids).
Citrus Keto Smoothie
Ingredients:
- 8 oz milk of choice
- 1 scoop Keto Activate
- 1 tbsp MCT oil
- 1 tsp orange zest
- 1 tablespoon lemon juice
- 1 tablespoon lime juice
- 1 handful of ice
- 1/8 teaspoon xanthan gum
- 1 handful of spinach
Instructions: Blend thoroughly
Why it works: Make an orange and lemon smoothie to take in some magnesium, potassium, and vitamins A and C. The smoothie helps your body fight free radicals and inflammation.
The main ingredients are orange zest and lemon juice, but you can also use the zest of limes and grapefruit and add some keto powder.
Keto Collagen Chocolate Smoothie
Ingredients:
- 1/2 medium avocado (ca. 45 g)
- 1 scoop Keto Activate
- 1 tbsp MCT oil
- 1 tbsp chia seeds, soaked in 3 tbsp water for 15 minutes
- 1 tbsp almond butter
- 3/4 cup heavy whipping cream
- 1 1/4 cup water
- 5 ice cubes
Instructions: Blend thoroughly
Why it works: You will be glad to hear that dark chocolate is not only allowed on keto but is recommended.
Pure chocolate doesn’t contain fillers and sugar and is a superfood that is rich in antioxidants.
When combined with chia seeds, almond butter, whipping cream, water, and Keto Activate, you will think you’re drinking dessert.
Micronutrient Matcha Keto Smoothie
Ingredients:
- 1 scoop of Keto Activate
- 2 tbsp collagen peptides
- 1 tbsp MCT Oil
- 1 tsp Matcha powder
- 1/4 cup full-fat canned coconut milk
- 1/4 cup frozen wild blueberries
- 1/2 cup of ice
- 1 cup of water
- 5 drops liquid stevia
Instructions: Blend thoroughly
Why it works: This smoothie combines superfood and supplements with berries to make the ultimate keto smoothie.
The ingredients include Matcha powder, wild blueberries (fresh or frozen), Keto Activate, MCT oil, collagen peptides, water, full-fat canned coconut milk, and stevia for an out of this world taste with energy to match(a!).
Chocolate Sea Salt Keto Smoothie
Ingredients:
- 1 serving Keto Activate
- 1 tbsp flax seeds
- 1 tbsp coconut oil
- 1/2 tsp Himalayan pink sea salt
- 1/2 tsp cacao nibs
- 2 cups nut milk
- 5 ice cubes
Instructions: Blend thoroughly
Why it works: Chocolate smoothies are among the best-loved, and for good reason.
Chocolate makes us feel good by stimulating endorphins. This keto recipe is very beneficial on a keto diet as it contains chocolate and Himalayan pink sea salt.
This power duo can release toxins and will ensure you get all the minerals you need to avoid the keto flu.
Just add some Keto Activate to increase your minerals and energy each morning. As far as keto smoothies go, the sky is the limit.