With doctors, actors and nutritionists everywhere shouting from their rooftops that keto diets work, it’s time we understand what this really is.
So basically, a keto diet encourages the production of ketones in your body. It does so by limiting your daily carbohydrate intake.
Ketones are chemicals made in your liver. You produce them when you don’t have enough insulin in your body to turn sugar (or glucose) into energy. You need another source, so your body uses fat instead. Your liver turns this fat into ketones, a type of acid, and sends them into your bloodstream.
Given that information, you might be wondering how to go about making a keto smoothie. Turns out, even a small cup of frozen diced mangoes carry about 25 grams of carbohydrates with the keto diet carb intake threshold per day being just 50 grams.
Here’s your foolproof way to make smoothies that are truly keto from the core. Check out these wonderful recipes we’ve curated, that you can have every day.
#1 Keto Mint Cooler Smoothie
This recipe will help you cool off the summer heat and also help you stay full. A perfect blend of whey protein, cucumber, and mint; this recipe is to die for.
Keto Smoothie Recipe: 1/2 cup cucumber (peeled and seeded), 1 tbsp fresh mint,4 oz coconut milk (full fat canned), 1 cup fresh drinking water, 1 cup fresh spinach, 3-4 ice cubes and finally 1 scoop of natural grass fed whey protein.
The nutrition per serving in this as per Ali Miller is: 360 calories, 27 grams of protein, 10 grams of carbohydrate, 24 grams of fat.
#2 Pumpkin Spice Chai Keto Smoothie
This recipe belongs to nutritional educator Leanne, from healthfulpursuit.co. This delightful blend of pumpkin, chai tea, and vanilla bean is going to leave you wanting more.
Keto Smoothie Recipe: 3/4 cup full-fat coconut milk, 1 tablespoon MCT oil,1 teaspoon loose chai tea,1/2 fresh or frozen avocado,3 tablespoons pumpkin puree, 1 teaspoon alcohol-free vanilla, 1/2 tsp pumpkin spice(Leanna recommends making this at home if you don’t have any. All you need is 1/4 teaspoon ground cinnamon, 1/8 teaspoon ground ginger and 1/8 teaspoon ground nutmeg).
#3 Strawberry & coconut keto smoothie
Did you know, that strawberries carry a minimal amount of carbs? According to health.com, strawberries carry a little over 1 gram of carbs per fruit! So feel free to indulge in strawberries.
Keto Smoothie Recipe: 1 cup frozen strawberries, 1/2 cup full-fat coconut milk, 1 tsp chia seeds, 1 tbsp coconut flakes, 1/2 tsp natural vanilla extract.
#4 Keto Green Kale Smoothie
Keto Smoothie Recipe: 1 tbsp chia seeds, 125 ml coconut cream, 125 ml unsweetened yogurt,250 ml almond milk or coconut milk, 1/2 avocado, 2 cups chopped kale, 4 tbsp fresh mint leaves, 3 ice cubes, peppermint essence to taste and any granulated sweetener of your choice.
#5 Keto Blueberry Smoothie
Keto Smoothie Recipe: 1/2 cup coconut milk, 1.5 cups unsweetened almond milk, 2/3 cup raspberries frozen, 2/3 cup strawberries, 1/2 cup blueberries, 1 tbsp sugar-free whipped cream optional, other optional add ins; low carb sweetener, collagen powder, protein powder, nut butter and MCT oil.
#6 Keto Peanut Butter Smoothie
Keto Smoothie Recipe: 1/4 cup Peanut butter (creamy),3 tbsp cocoa powder, 1 cup heavy cream (or coconut cream for dairy-free or vegan), 1 1/2 cup unsweetened almond milk (regular or vanilla), 6 tbsp powdered erythritol (sweetener to taste) and 1/8 tsp sea salt.
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