If you are looking for the perfect on-the-go meal that applies to the ketogenic ratios you may consider using Keto meal replacement shakes. This is a meal replacement shake that adheres to the best fat/protein/carb ratios you may have come across. Ideal for replacing some of your meals on the ketogenic diet if you are short on time!
While you may be tempted to stick to the cheaper options available on the market, these are often loaded with hidden sugars or artificial sweeteners that will remove you from the fat burning state of ketosis.
In this review I will get into the Ketologic ketomeal® replacement shake. For my review I have received the strawberry flavor and the chocolate flavor. Additionally, there is also a vanilla, and the recently added salted caramel flavor available. However the store that I ordered the review samples from did not have it in stock unfortunately.
Ketologic® claim their shakes are free from any artificial ingredients, and that the taste of their shakes is amazing(Especially the chocolate flavor gets high recommendations). Does it really taste good? Did they implement natural sweeteners within their meal replacement shake? Does their meal replacement shake apply the ketogenic macronutrient ratios?
This review will be structured into 3 sections. Each will be rated individually – leading to an overall final score!
The Macronutrients – Will it Keep You in Ketosis?
As you probably know the ketogenic ratios for the Standard ketogenic diet, which eliminates carbohydrates as much as possible are divided like this:
- 70% fat
- 25% protein
- 5% carbs
Let’s have a look at how Ketologic® has structured their macronutrient profile for the Ketologic ketomeal® replacement shake. They claim that one serving of 2 scoops, containing 42 grams of powder has the following nutritional value:
- 250 kcal
- 19 grams of Fat (68,4% – 171 kcal)
- 1 gram of net carbohydrates as sugar(1,6% – 4 kcal)
- 5 grams of net carbohydrates as starch (8% – 20 kcal)
- 3,5 grams of fiber (5% – 14 kcal)
- 10 grams of Protein(16% – 40 kcal)
Breakdown of the shakes’ content
As you can see above, the way the macronutrients are divided is almost perfect compared to the ratios for the standard ketogenic diet!
The shakes’ fat content is spot on with 68,4% – being only 1,6% of off the ideal target(this is really good). This will keep you satiated for extended periods of time. The primary source of fat content within the Ketologic® shake is MCT oil. MCT is a derivant from coconut oil and is known for its ability to be absorbed into your bloodstream within a very short time span when compared to other, longer chained fatty acids. This will result in you feeling satiated fast upon consumption & it will keep your body producing ketones by breaking down your own bodyfat.
The calories that the fiber content provides should not be counted towards your carb nor calorie intake. While fiber does contain calories, they are indigestible and thus the calories are not absorbed by your body, but instead are excreted. It is very important that the fiber content is this high in the shake, and also very unique for a replacement shakes.
This not only makes the shake less ‘watery’ but also aids in digestion and helps you feel satiated for a longer period of time.
The total amount of carbohydrates is 9 grams per serving. However, only 5.5 grams(the carbohydrate content of the sugar and starch) are to be counted towards your total daily intake. Leaving the fiber content of this shake at 3.5 grams. While this is not super high for a meal, it is pretty good for a shake. My recommendation for if you use this shake as a meal is to consume some leafy green vegetables along with it. This is beneficial for your digestion and will leave you satiated.
The amount of net carbs is on the slightly on the high side. However, the majority of the net carbs is starch. Starch will not have as profound of an effect on your blood sugar levels as sugar will, as starch is a low glycemic(GI) carbohydrate. The effect on blood sugar will especially not be that big when consumed along with protein and fat, as the effect of this amount of carbohydrates will be negligible and blunted by the mix of macronutrients.
The protein percentage is a tad bit on the low, albeit safe side for keto. I personally prefer a slightly higher amount of protein in my keto diet(25%) as I personally also have a strict workout regimen integrated into my lifestyle. I feel like my muscles recover slightly faster with a higher protein intake.
I do have to mention that this is my personal preference, and doesn’t uphold for everyone. On the ketogenic diet your liver produces ketones out of the fat you consume, and from your own bodyfat. These ketones by themselves are muscle, or protein sparing. Meaning you need less protein on the keto diet than you would on a standard carbohydrate-rich diet.
It is noteworthy that, in general, if you consume too much protein(30% of your calories or above) the excess intake will be converted into glucose for your body. Meaning that it will convert into sugar, or carbohydrates. This process is called gluconeogenesis. I don’t want to linger on this too long as it is highly unlikely that your protein intake will be this high. Don’t worry about it.
The keto meal replacement shakes from Ketologic® are sweetened with erythritol, a natural sweetener that doesn’t influence your blood glucose or insulin levels, making it a very keto friendly sweetener. It also does not leave an aftertaste(like I feel Stevia, especially the liquid form does have) the dosages in this shake also do not impact your digestive systems in a negative way.
Overall – macronutrient wise a really good shake, coming really close to the ratios that are recommended for the ketogenic diet. This shake will keep your body burning fat for fuel, leaving you in the optimal state of ketosis!
If you are lift weights or if you are into bodybuilding, and you also follow the keto diet this keto friendly shake will give your muscles the recovery they need.
For this review I ordered the chocolate and strawberry flavors. I personally found the chocolate flavor to be the better one, coming very well with one part (125ml) of full fat milk and one part water (125ml) of water. By adding a moderate amount of full fat milk you up the fat and protein content slightly and make it even a bit more filling. Don’t add too much milk as this will bump up the carb content too much.
The strawberry flavor was still a very good option. It did taste a little bit more artificial than the chocolate flavor in my opinion. This is of course very subjective to your personal opinion. For the strawberry flavor I would recommend that you combine it with one part (125ml) of butter milk and one part water (125ml) of water. The slightly sour taste of butter milk blends very well with the strawberry flavor, making it very reminiscent of a regular milkshake.
On a sidenote: It also blends perfectly with both water and milk, without any lumps or whatsoever.
Another option, of course, is to drink either of the shake flavors purely with water. As an avid shake consumer i was positively surpised by how creamy (and satiating!) the shake was despite its relatively low calorie contents( when consumed with water only 250 calories) making it ideal to lose fat mass with. Especially the chocolate flavor was very full and creamy.
One package contains around 20 servings, which will almost last you around three weeks if you consume one shake daily. The costs for one package are $49,99 – however if you subscribe to the Ketologic® montly auto ship plan you will receive a 10% discount. Bringing the price down to $42,49 – You don’t have to consume one shake per day of course, which will make one package last longer, reducing the monthly costs.
For the purpose of the review I had one shake post workout for a duration of four weeks. Using my case as an example the shake would last you a bit longer, also depending on the amount of workouts you perform per week of course.
While the costs may err on the high side, especially if you have previously bought regular protein shakes(without fatty acids) – is should be noted that the Ketologic® shakes have added MCT triglycerides to their shake, keeping you in the fat burning state of ketosis, and making it an actual meal as opposed to just another protein drink.
They also provide free shipping to all customers located within The United States, as well as a 30 day money back guarantee.
Overall the I hold the Ketologic® meal replacement shake in high regard. It has a dense nutritional profile that checks out with the ketogenic diet macronutrient ratios. It has a creamy flavor with no foul aftertaste & the costs are quite reasonable.
On top of that, it is the ideal meal replacement that you can take anywhere, all you need to take with you is a scoop of the powdered substance, along with some water or milk. Whether it be to work, school, your workouts – you can prepare this shake in no-time, all while creating a nutrient dense meal.
This is revolutionary in the way that keto is often difficult to implement into your daily life because fat can be quite hard to diversely consume in foods that are easy to take with you. Of course, it goes without saying that the foundation of your diet should always be built on whole food meals. Shakes are to be considered as a supplement(albeit a very effective one!)
Whether you want to gain muscle or lose fat; this shake fits the bill for either.
On a final note; I do recommend that you use a shake mixer to mix the powder with water/milk to get a lump free liquid substance.
What other people think!