Are Premier Protein Shakes Keto-Friendly?
The keto diet has become one of the most popular diets for weight loss and overall health in recent years. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis, which promotes fat burning. However, remaining in ketosis requires limiting your daily carb intake to only about 5% of calories or less than 50 grams. This is why many keto dieters rely on low-carb, high-protein shakes and meal replacements to help boost their protein intake while keeping carbs low. But are Premier Protein shakes keto-friendly?
Premier Protein Nutrition Facts
Premier Protein makes a variety of protein shake flavors, including chocolate, vanilla, caramel, cookies and cream, and cafe latte. Their shakes contain 160 calories, 30 grams of protein, 3 grams of carbohydrates, and 5 grams of fat per serving. The protein comes from milk and is also relatively low in lactose.
With only 3 grams of net carbs and no added sugar, Premier Protein shakes fit very well into a ketogenic diet. They provide a quick, convenient way to increase your protein intake without kicking you out of ketosis by spiking your blood sugar. The high protein and healthy fats will also help keep you feeling full and satisfied.
Benefits of Premier Protein Shakes for Keto
Here are some of the benefits of adding Premier Protein shakes into your keto diet:
- High protein - With 30 grams of protein per serving, these shakes provide a hefty dose to help maintain muscle mass in ketosis.
- Low carb - At only 3 grams of net carbs from low glycemic milk protein, they easily fit into the 50 grams daily limit.
- Convenient - They offer an easy grab-and-go meal or snack to get your protein on the go.
- Weight loss - The high protein and healthy fats promote satiety and fat burning.
- Variety of flavors - Choose from delicious flavors like chocolate, cookies and cream, and caramel.
- Keto-approved ingredients - Only natural ingredients that won't disrupt ketosis.
When to Drink Premier Protein on Keto
Premier Protein shakes can work for keto at any time of day. Here are some ideas for when to drink them:
- Breakfast - An easy on-the-go breakfast, or pair with eggs or fat bombs for a heartier start to your day.
- Post-workout - Refuel your muscles after exercise with 30g high-quality protein.
- Lunch - Keep a few shakes in your work fridge for an easy grab-and-go lunch.
- Snacks - Curbs cravings between meals or gives an energy boost in the afternoon.
- Dessert - A sweet treat to satisfy your sweet tooth without the carbs and sugar.
Tips for Adding Premier Protein Shakes to Keto
Here are some helpful tips for successfully adding Premier Protein into your keto diet:
- Measure your carbs - Be sure to account for the 3g of carbs in your daily net carb count.
- Mind your calories - While low-carb, shakes still have calories so don't overdo your intake.
- Vary your flavors - Switch between flavors regularly so you don't get bored drinking the same taste.
- Try "fat bomb" recipes - Blend shakes with high-fat ingredients like coconut oil or heavy cream for flavorful fat bombs.
- Avoid artificial sweeteners on keto - While Premier Protein uses sucralose, you may want to limit intake.
Other Low-Carb Protein Powders and Shakes for Keto
While Premier Protein offers a convenient ready-to-drink shake, there are other low-carb protein powder options to consider on keto as well. Let's look at some of the top keto-friendly protein powders and mixes.
Whey Protein Isolate
Whey protein isolate is a popular choice on the keto diet. Made by filtering out most of the carbs and fat from whey, it is over 90% protein by weight. Each scoop provides about 25 grams of protein with minimal carbs, making it useful for hitting your protein target on keto. Unflavored whey isolate can be added to smoothies, shakes, or water.
Collagen Peptides
Collagen peptides have grown in popularity recently for their benefits on hair, skin, nails and joints. Collagen powders mix easily into warm and cold beverages with a very mild flavor. They typically only contain 1-2 grams of carbs per scoop, along with about 10-15 grams of satiating protein.
Hemp Protein
Hemp protein offers a plant-based, vegan-friendly protein option for the keto diet. It contains 10-15 grams of protein per 2 tablespoon serving with only 1-2 net carbs. Hemp protein has a nutty flavor that works well blended into smoothies or shakes.
Egg White Protein
Egg white protein isolates contain 25-27 grams of pure protein per scoop with less than 1 gram net carb. Made from separated egg whites, this very low-carb protein option has a mild egg-like taste when blended into beverages or soft foods.
Pea Protein
Pea protein powder offers another vegan-friendly choice with 20-25 grams of protein per scoop and relatively low carbs at 2-4 grams net carbs. It has a neutral taste that won't overwhelm the flavor of your shakes or smoothies.
Keto-Friendly Protein Powder Recipes
Protein powders open up all kinds of possibilities for delicious and nutritious shakes and smoothies on keto. Here are some tasty recipes to try:
Chocolate Peanut Butter Protein Shake
Ingredients:
- 2 scoops chocolate whey protein powder
- 1 tablespoon peanut butter
- 1 cup unsweetened almond milk
- 1 cup water
- 1/4 cup heavy whipping cream
- 1/2 teaspoon vanilla extract
- Pinch of salt
- Pinch of cinnamon
- Stevia to taste (optional)
Directions: Add all ingredients to a blender and blend until smooth. Pour into a glass and enjoy!
Vanilla Fat Bomb Smoothie
Ingredients:
- 2 scoops vanilla protein powder
- 1/2 cup coconut milk
- 1/4 cup coconut cream
- 1 tablespoon coconut oil
- 1/4 cup heavy whipping cream
- 1/2 teaspoon vanilla extract
- Pinch of salt
- Few ice cubes
Directions: Combine all ingredients in a blender until smooth. Add more ice to thicken if desired.
Iced Mocha Collagen Latte
Ingredients:
Directions: Combine all ingredients in a blender until smooth. Pour over ice and enjoy!
Potential Drawbacks of Premier Protein Shakes for Keto
While Premier Protein shakes can certainly fit into a keto eating plan, there are a few potential downsides to consider:
- Could stall weight loss - While low carb, they are still calorically dense for a beverage.
- Contains sucralose - Some keto dieters avoid this artificial sweetener.
- Risk of overconsumption - The sweet taste makes it easy to drink too many per day.
- Not as satiating - Liquid calories don't satisfy hunger as much as whole foods.
- Processed - Some prefer less processed options than packaged shakes.
To make the most of Premier Protein shakes for keto, enjoy them in moderation as part of an overall low-carb, high-fat diet focused on whole foods. Consider reducing intake if weight loss stalls.
The Bottom Line
Overall, Premier Protein shakes can be a convenient and tasty addition to a well-formulated keto diet when consumed mindfully. They provide an easy way to increase your protein intake on-the-go with minimal impact on your carbs and ketosis. Just be sure to account for the small amount of carbs in your daily tally and drink them in moderation as part of an overall keto eating plan centered around whole, natural foods.
FAQs
Are Premier Protein shakes keto-friendly?
Yes, Premier Protein shakes are low-carb and keto-friendly. With only 3g net carbs and 30g protein per serving, they fit well into a ketogenic diet.
How many Premier Protein shakes can I drink per day on keto?
It's best to limit your intake to 1-2 Premier Protein shakes per day on keto. While they are low-carb, too many can stall weight loss or get you off track if you overdo the calories.
When should I drink Premier Protein shakes on the keto diet?
Premier Protein shakes can be consumed at any time of day on keto. Have them for breakfast, after workouts, as a snack, or even as a keto-friendly dessert.
Are Premier Protein shakes high in fat?
No, Premier Protein is not a high-fat shake. With only 5g of fat per serving, most of its calories come from protein. For a high-fat keto shake, blend it with heavy cream.
Can Premier Protein kick me out of ketosis?
It's unlikely that Premier Protein alone will kick you out of ketosis, as the carb content is only 3g net carbs. However, be sure to account for the carbs in your daily tally.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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