Okay, so you’re ready to try the keto diet to lose weight or control your blood sugar levels. But does giving up high carbs, starches, processed foods and sugar in order to reach ketosis mean no more desserts? It doesn’t have to. Read on to find out what delicious desserts fit seamlessly into your keto diet—and why they can actually make doing the keto diet much easier and healthier for you. Plus, we’ll reveal a new shortcut to help make the keto diet more effective. The answer is not what you might think…
But before we dig into delectable keto diet desserts, let’s briefly chat about how the keto diet works, why not all keto-friendly foods are good for your health, and what should be on the menu.
Keto Basics: Burning Fat for Fuel
The easiest source of fuel for the body to burn as energy is sugar. But, excess amounts get stored as fat. So, if you eat typical sugar-laden desserts, your body won’t move onto burning fat for fuel. We’ll get into the desserts you CAN have shortly…
The other source your body can use for fuel is fat, but this is more difficult for your body to burn. Therefore, it will first look for sugar and once the sugar reserves are depleted, it will then move onto the fat. So, how do you get your body to default to using fat for fuel? You starve it of sugar and excess carbs.
What about Keto Diet desserts?
So, what does that mean for your precious chocolate, vanilla, and caramel concoctions that tempt your taste buds and bring delight to your days? Well, the incredible news is that you don’t need to nix dessert completely—you just need to choose the best keto-friendly dessert-flavored diet shake to drink, bake with as a base, or freeze into ice cream.
Keto Diet Shakes
Just imagine… rich chocolate brownies, sweet salted caramel macchiatos, creamy vanilla bean ice cream, mint chocolate cookies, and more. All with 100% taste – and 0 sugar!
But you can’t just use any diet shake that claims to be keto-friendly because keto is a new buzzword these days. If you want real results, you need to know what to look for in a diet shake being used as dessert on a keto diet. Plus, why you should add MCT oil to your dessert-like shake for even better results.
What to look for in your keto dessert shake…
Many so-called diet shakes or keto-friendly shakes contain sugar. But sugar is one of the key things to avoid when doing a keto diet. So, instead, look for diet shakes with 0 sugar that are instead naturally sweetened with something much healthier, like Stevia extract. This alternative sweetener is derived from the Stevia rebaudiana plant. And it’s considered a nonnutritive sweetener, which means it contains little to no calories or carbs, which is key to reaching ketosis. (1)
Under 10g of Carbs & 2g Net Carbs
“A keto diet is generally made up of 70 to 75 percent fat, 20 to 25 percent protein, and 5 to 10 percent carbohydrates”. This is according to Jill Keene, a registered dietitian nutritionist in private practice in White Plains, New York. The exact grams of carbohydrates will be a bit different for everyone depending on their body type. But it’s generally around 20 to 50 grams per day. And this isn’t a lot so you must plan carefully! Many people on a keto diet count “net carbs,” which is the total carbs minus fiber. Fiber isn’t counted in the carbohydrate total, because it’s not digested. (2) So the key is to look for a diet shake with under 10 grams of net carbs, and preferably one with at least 5 grams of fiber to keep you full and satiated.
Plant-Based Protein + Veggies
Not a vegetarian? It doesn’t matter. When you’re on a keto diet and consuming meats as your primary source of protein, without enough low-carb veggies, there are two unfavorable things that can happen:
1.) Your body can be starved of vital nutrients it needs from veggies. 2.) Your body cannot maintain its healthy pH levels, and can become too acidic instead of slightly alkaline. When your body is too acidic, it becomes an environment where bacteria and disease can flourish and poorly affects your body’s system as a whole. (3) However, when you choose a diet shake with plant-based protein, with additional vegetable sources added in, you’re making sure that you get the vital nutrients for your system to function optimally. And this helps maintain your body’s crucial pH balance.
So, if you pick the right diet shake, you don’t need to count all the carbs in your veggies. You can just drink the shakes which have the carb count on them. Try to look for a shake with over 12 grams of protein in each serving. Look for shakes that use pea protein, brown rice protein and hemp protein. This can help you regulate your glucose levels, keep you full, and help keep your metabolism working efficiently. And the sweetest part? It can act like a salad and taste like dessert!
Keto Diet Desserts Recipes with no added sugars
We’ve scoured reviews and done tons of research revealing that many people cover up the unpleasant texture or taste of certain shakes. They often do this with high carb bananas or high calorie peanut butter. And many diet shakes offer recipes to make ice creams, brownies, or other desserts. But when you’ve finished adding in the fixin’s in the recipes, your dessert is no longer keto-friendly! Instead, it’s a carb and sugar buffet! Find great comparisons on taste reviews here.
Why you should add MCT oil to your shakes
Heard of MCTs yet? They’re a particular type of beneficial fat that requires minimal action from your liver to convert directly into fuel in the form of ketones. Voila, a shortcut to ketosis. Some people just starting out on a Keto Diet add coconut oil to their morning cup of coffee because it has many different types of fatty acids and MCTs. But since coconut oil has wayless MCTs, you’d have to eat a ton of it to get the benefits of pure MCT oil. And, those calories add up! But MCT oil, made from the medium chain triglycerides in coconut oil, converts to ketones to help fuel your mind and body, instead of being stored as fat like the long or short chains. The companies that are more knowledgeable about real results with keto diets tend to group their diet shakes together with MCT oil as a kit…
Do NOT get diet shakes with MCT oil pre-mixed in
Why? Well, that’s like asking why you don’t mix salad dressing into a salad before you sell it days later. The lettuce would be all soggy and it changes its consistency. When you’re dealing with delicate, microscopic medium length triglyceride chains, they have to be carefully extracted using proven quality control, and no solvents, fillers or additives. Why would you want to then dump them into a shake to sit and spoil for weeks before they’re even purchased? Pure MCT oil is hydrolyzed from coconut or palm oil, then fractionated, esterified and deodorized. This creates a colorless, flavorless and odorless, semi-synthetic liquid devoid of long-chain triglycerides. (4)
In other words, great care is taken to extract and preserve the medium chain triglycerides, so make sure you get the shake and MCT oil, not a shake with MCT oil. Then wait until right before you’re about to drink the shake to add in the drops of pure MCT oil for your best results in fat-burning ketosis.
How to make doing the Keto Diet WAY easier…
If you think about it, counting carbs and net carbs and proteins and sugars, figuring out what you can have and can’t have, shopping for, and preparing keto-friendly meals can get pretty cumbersome. So if you use the type of keto-friendly diet shake described here as a meal replacement shake 1-2 times a day, it takes ALL the guesswork out and lets you have dessert every day while burning excess fat!
A keto-friendly delicious diet shake in your favorite flavors like Chocolate, Vanilla, Strawberry, Salted Caramel, Chocolate Mint, Vanilla Chai, Gingerbread, and more!
Add it as a base to make your favorite Keto Diet desserts recipes. You’ll usually find recipes on the website of the shake that you buy or in an e-book they might provide. But to be sure the dessert recipes are keto-friendly, you’ll probably want to buy a Keto Kit that comes with a shake and MCT oil.
Lastly, add your 3 drops of pure MCT oil to your shake right before you drink it and enjoy your healthy, delicious keto-friendly dessert!