Keto-Friendly Smoothies You Can Enjoy at Planet Smoothie

Understanding the Keto Diet and Its Benefits

The ketogenic or "keto" diet has become an increasingly popular way of eating over the last few years. The premise of this low carb, high fat diet is to put the body into a metabolic state known as ketosis.

What Happens in Ketosis

During ketosis, the body starts burning stored fat for energy instead of carbs. This causes ketones to build up in the bloodstream which provides an alternate fuel source for the brain and other tissues.

There are many proposed benefits of following a ketogenic diet including:

• Weight loss - Burning fat instead of carbs often leads to quick but safe weight loss.
• Appetite control - Ketosis blunts appetite and decreases food intake.
• Improved mental focus and clarity
• Stable energy and mood
• Better blood sugar regulation

Ketogenic Diet Guidelines

In order to reach a state of ketosis, carb intake needs to be severely restricted, usually to under 50g per day. Protein should be adequate but not excessive, around 0.8-1.2g per pound of lean body mass. The rest of the calories come from high quality fats like avocado, coconut oil, nuts and seeds.

Keto Smoothies and Planet Smoothie

Many people find it challenging to stick to a ketogenic diet because they have to give up some of their favorite carb-heavy foods and beverages. Smoothies tend to be very high in sugars which can make it tough to integrate them into a low carb lifestyle.

Creating Keto-Friendly Smoothies

However, with some modifications smoothies can definitely be keto diet approved. Here are some tips for making low carb smoothies at home:

• Use low carb fruits like berries in moderation
• Add healthy fats from nut butters, avocado, coconut, etc.
• Boost fiber and nutrients with spinach, kale and other greens
• Include seeds like chia, flax and hemp
• Add MCT or coconut oil for ketones
• Use full fat coconut milk or almond milk
• Sweeten with stevia or monk fruit extract if needed

Keto Options at Planet Smoothie

Planet Smoothie is a popular smoothie franchise with locations throughout the United States. Here are some of the keto-friendly smoothies and modifications you can request at Planet Smoothie:

• Kale Tonic - This greens-based smoothie can be modified to be low carb by omitting the carrots and oranges and adding coconut milk, extra greens, chia seeds and nut butter.
• Protein Berry Workout - Substitute almond milk and add peanut butter or avocado to make this smoothie keto-approved.
• Jetty Punch - Skip the sherbet and sorbet and ask them to blend the strawberries with ice, almond milk and whey protein isolate.
• Acai Energy Boost - Customize it by removing the apple juice, substituting ice and coconut milk for the nonfat yogurt and adding L-carnitine.

You can also build your own custom low carb smoothie with ingredients like whey protein, nut butter, MCT or coconut oil, unsweetened almond or coconut milk, spinach and other greens and berries. Top with chia seeds, coconut flakes or slivered almonds.

Sample Keto Smoothie Recipes

Here are a few delicious keto smoothie ideas you can easily make at home:

Chocolate Peanut Butter Protein Smoothie

• 2 cups fresh spinach
• 1 12 cups unsweetened almond milk
• 2 tablespoons creamy peanut butter
• 1 12 scoops chocolate protein powder
• 1 tablespoon cocoa powder
• 14 teaspoon cinnamon
• 1 cup ice

Matcha Fat Burning Smoothie

• 1 12 cups coconut milk
• 1 tablespoon matcha green tea powder
• 1 tablespoon MCT oil
• 14 of an avocado
• 1 cup baby spinach
• stevia to taste (optional)
• ice as needed

Keto Green Smoothie with Collagen

• 2 cups kale
• 1 cucumber, peeled and chopped
• 1 cup celery, chopped
• 1 tablespoon collagen peptides
• 1 tablespoon lemon juice
• 12 cup full fat canned coconut milk
• 1 cup water
• stevia to taste (optional)
• 5-10 ice cubes

Tips for Sticking to Keto While Enjoying Smoothies

Here are some helpful tips to keep your smoothie keto-friendly and stay in ketosis while enjoying this nutritious beverage:

Focus on Low Carb Fruits

Berries like raspberries, blackberries and strawberries tend to be lower in sugar than other fruits. Small portions of these berries can fit into a keto diet.

Don't Overdo Protein Powder

While protein powder can be a nice addition, too much can spike insulin levels which takes you out of ketosis. Limit your intake to one scoop per smoothie.

Increase Healthy Fats

Increasing the amount of good fats helps smoothies keep you satiated while meeting your macros on a ketogenic diet. Avocado, nut butter, coconut, MCT and olive oils are all great options.

Manage Carb Creep

It's easy to sneak extra carbs into smoothies without realizing it. Every ingredient counts, so be diligent about counting net carbs and measuring ingredients accurately.

Test Ketones and Adjust

Using ketone urine test strips or a breath analyzer can help you determine if your smoothie ingredients or portions need to be adjusted to keep you in ketosis.

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.