Keto Shake Meal Replacement by Lori Ballen | Ketodays.com Group Coachiing Program

Keto Shake Meal Replacement by Lori Ballen | Ketodays.com Group Coachiing Program


hello everybody its Lori Ballen.
welcome to another episode of Keto in the kitchen I am Lori Ballen your Keto
coach at KetoDAys.com we have one on one Keto coaching and a group coaching
program and today I’m going to show you how I mix up my delicious delicious
shake every day so in my first few months of doing the ketogenic diet I
shed forty seven pounds in four months I did not use any of these special MCT
oils or or he knows keto things like that except for some supplements to help
get back in the sodium potassium and magnesium into my diet and now I’ve
added a few more things so I’m going to show you what what they are here okay
ignore mine so we get my kitchen space together here alright so the first thing
I have here is my shaker cup so I use a blender cup that’s got one of these
little knobs in it I’ll put a link to it in my video here then off we’re getting
a glare from my salt lamps okay there we go
so we’ve got this is we’re gonna mix it all
I start with Fiji water I’m a big believer in in really all the
ingredients being the best that they that they can I’ve been drinking bottled
water my whole life pretty much Fiji happens to be my favorites this is
how I started whatever works for you okay so I’m going to pour that into my
shaker cup alright next up I’m going to add my make sure I got the one that’s open my
powders all right so this here is dr. Berg’s
electrolyte powder inside the electrolyte powder I don’t have my
glasses on there’s like a thousand milligrams of magnesium in here a nut
magnesium I’m sorry potassium in here we want to have forty seven hundred
milligrams of potassium and that is really hard to get in our foods avocados
my primary source there’s like in a large avocado there’s like a thousand
milligrams of potassium but I like to get it here I get it through my
electrolyte powder and I get it through my wheatgrass juice powder these are
both products by dr. Berg I’ll put my link to these in there as well and
you’re also getting some sodium in magnesium so I’m going to put one of
these in my shake now the electrolyte powder you can have up to twice a day I
would caution you to be careful though because it’s an electrolyte and if
you’ve got to be sitting somewhere for a long time without a restroom it’d be
like drinking coffee for some of us so I will usually take those after I’m
working out or something then now these are okay to take on on a fast the if
you’re fasting for weight loss you’re fasting for auto Fuji
if you’re fasting for auto fit G I usually try to not go with it I try not
to eat anything during that time if you’re fasting for weight loss these are
gonna be perfectly fine you’re gonna do your wheatgrass powder okay now if I’m
fasting I’m not going to put my other stuff in there I’m just going to mix
those two and drink it by itself I do not like the wheatgrass powder the
electrolyte powder I do but together you can’t taste the wheat grass with the
electrolyte powders I like to mix those together okay
now the next thing I’m going to add as this again I did not do this when I
first started keto I did this later I could see my lights a little bit bright
there this is the vital proteins collagen peptides so this is going to be
good for hair nails skin joints love-love-love for working out and helping your body restore I have no I
don’t take after workouts anymore okay so I’m going to do two scoops of Lee
collagen peptides this is the vital proteins though this does have protein
in it there’s some debate you know where we know that there that eating too much
protein in one sitting your body can can turn it into glucose
insulin and then into glucose so we don’t want to be eating more than like
three or four ounces of meats in a sitting and no more than thirty grams of
protein in our shakes of the protein is digest a little bit differently so it’s
debatable over how much of that we want to have it is sitting but I have no
problem with what I’m making here this is a meal in itself or I have a salad
with it so this is going to be the majority my protein oh I’m having a
little bit of a harder time getting my protein in lately so this is great for
me to do this I forgot my school I need this school so you have your whey
protein I’m using whey protein any animal protein you can get your collagen
peptides bone broth is absolutely the best way to get in your caught your
collagen but this isn’t this is a nice one I have a harder time drinking the
bone broth for some reason so at least I’m getting some collagen in through
there and then I’m going to do one scoop of the whey protein if so this one’s
going to be animal and the other one’s going to be your whey protein and the
whey protein has let’s see it has 120 calories per scoop and it has 24
grams of protein in it so if you’re trying to increase your proteins on in
my coaching program is our ketogenic diet we do low fat moderate protein I
mean low carb moderate protein high fat so my protein set for like 88 grams for
some of you you’re being trained to eat one gram of protein for every pound you
want to gain that’s up to you this is a great way to
get extra protein in but if you’re one of my clients I do not suggest adding
more protein than what your macros allow for okay and then I also add in heavy
whipping cream so heavy whipping cream I’m going to do two tablespoons of heavy
whipping cream and that’s gonna give me about a hundred calories and it’s what
is it like six grams more of fats like twelve grams of fat yeah twelve grams of
fat for those two tablespoons of heavy whipping cream so for those of you that
are having a hard time getting in your fats so that your fuller and your more
balanced and your macros that’s a great way to do it and then the final one is
MCT oil which is going to give me energy the fat is going to be processed
immediately into the body and converted into ketones and energy MCT oil is the
fastest way I found to raise my ketones so if I’m sitting at a point six and I
want to be a 11.2 I want to get up there I’m gonna on my ketone blood meter I’m
going to use empty tea oil be careful about the MCT oil if you don’t know how
to affects you a lot of people I’m going to digestive distress when they take
them MCT oil and wind up spending the afternoon in the bathroom you don’t want
that to happen so watch that it could be like an instant
it is so for me I’ve had absolutely no problems with it whatsoever I’ve no
problem with coconut other people have a problem so you’re gonna shape that out
now your collagen peptides sometimes can still be a little clumpy that’s why I
like to have to want the shaker it has a little ball in there to mix it up and I
can pretty much drink this all in one just I just guzzle it but it tastes good
I mean it really does it kind of tastes like a milkshake and all of those
flavors together I think are just phenomenal
I have tried adding my apple cider vinegar in here lemon juice Soleil water
nut that’s all gross that all makes the shake not taste good anymore so I now do
those in a separate drink but this is how you get your shaken so that is my
Daily shake and how I get my nutrients in on the ketogenic diet I’m Lori Ballen of KEtodays.com

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