What goes into a protein shake? You typically blend or shake up protein powder with liquid if you are pressed for time, or you incorporate protein powders into smoothie recipes. These powders are convenient and they are beneficial for anyone who wants to lose weight or put on muscle. However, most people don’t know when to drink them. This article aims to detail the best time to consume your protein supplements. 

The amount of protein you need is dependent on your health goals. Dietitians explain that the recommended daily allowance is 0.8 grams per kilogram of body weight. That averages to about 20 grams per meal. If you plan on building muscle, you may need to double that amount.  Before we get too into the weeds, let’s first explain why the body needs protein.

Why Do You Need Protein?

One could say that protein is very important, given that proteins exist in every human cell. Made up of amino acids, protein is one of the building blocks of life, helping your body repair cells and make new ones. Roughly 10 to 35% of your total daily calories should come from protein, according to the 2020-2025 Dietary Guidelines for Americans. That range is due to different diets and activity levels. Generally, though, if you consume 2,000 calories per day, aim to consume 50-175 grams of protein (amounting to 200-700 calories).

Protein shakes are highly beneficial because they can make it easier to meet these nutritional requirements. Depending on your health goals and your choice of protein powder, shakes can be a focal point of your diet. In very simple terms, protein does two things: helps you lose weight and helps you gain weight. Protein is integral for satiety (helping you feel full) and ensures that you minimize muscle loss. Protein helps you tip the scales a bit if gaining weight is your goal. 

When Is The Best Time To Take Protein?

The time at which you drink a protein shake depends on your health and fitness goals. Firstly, you have to understand your body’s metabolism and know whether it is in a catabolic or anabolic state. In a catabolic state, the body breaks down muscles, which is why the body is in this state while exercising. In an anabolic state, which is typically post-workout, the body is in a rebuild and refuel state. The window of time after you exercise, when your body is repairing and refueling, is when it can utilize protein in the most efficient way. 

Losing Weight

Protein is a key element of your diet if you want to lose fat. Focusing on protein can help increase your metabolism and reduce your appetite. This is because protein reduces levels of ghrelin, the hunger hormone, while simultaneously increasing levels of glucagon-like peptide-1 (GLP-1), peptide YY (PYY), and cholecystokinin (CCK), all of which are hormones that reduce appetite. Consuming a protein shake between meals may help decrease your overall caloric intake. One study found that people who ate a high-protein yogurt snack in the afternoon consumed 100 fewer calories at dinner than those who ate crackers or chocolate in the afternoon. That means that if weight loss is your goal, consume your protein shakes between your primary meals. 

Gaining Muscle Mass

If you want to bulk up and get swole, some research says that you should consume a protein shake between 30 and 60 minutes after your workout. Again, this is based on the knowledge of your body being in that anabolic state post workout. However, studies have shown the results of consuming protein post-workout are inconsistent. Some dietitians argue that nutrient timing is a myth, and when you drink you shake doesn’t hugely affect muscle gain. In fact, new research found that resistance exercise and consuming sufficient protein are more important than when you drink your protein shake. People who workout in a fasted state, though, may benefit from taking protein shortly after completing a workout. 

The bottom line is that there is a lot of controversy about what time you should consume your protein shake. The anabolic window, which was previously understood as the best time to consume protein, may not have as big of an impact on your muscle gains. You don’t have to chug your protein shake within seconds of completing your workout, but consuming it within an hour or so post-workout may help. Your body is in need of protein after a workout to aid with muscle repair and recovery. Although protein is important, you don’t have to stress about missing the most opportune moment for consumption. Drink your protein shake when you can, especially if you don’t consume a lot on a regular basis.

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What are the most common foods that come to mind when you think of protein? Meat, eggs, protein powder (it’s in the name!), seafood, and more are the typical go-to protein sources. If you exclusively rely on these foods for your protein needs, your overall health may suffer. While these food sources contain protein, they may not be high quality or rich with beneficial nutrients. As it turns out, there are many protein sources that people often overlook.

There are many surprising foods that pack a powerful protein punch. Most of these foods are plant-based, which is good news for anyone who follows a vegan or vegetarian diet. Not to mention, these overlooked protein sources are often easier for the body to absorb. When the body can easily process foods, it can absorb the nutrients a lot quicker. For example, your body can absorb the protein from hemp seeds more easily than the protein from red meat. 

How Much Protein Do You Need?

No matter what diet you subscribe to, it’s always best to give your body the healthiest foods. The recommended daily allowance for protein is about seven grams per 20 pounds of body weight. If a person weighs 140 pounds, they would need 50 grams of protein each day. That said, someone who ways 300 pounds may not need to follow that rule, because too much protein can harm the body. People who eat too much protein, especially if it comes from red meat or foods with saturated fats, can increase their risk of kidney stones, colon cancer, and heart disease. Focusing on plant-based protein options may not carry these same risks, though.

Unique Protein Sources

Artichoke Hearts

Originating in the Mediterranean, artichoke hearts exhibit offer four grams of protein per cup. In addition to their protein content, they also offer vitamin C, vitamin K, folate, vitamin B6, magnesium, potassium, fiber, and complex carbohydrates. While fresh artichokes are the best options, it takes several whole artichokes to yield one cup of artichoke hearts. There are many jarred varieties that you can purchase in stores. 

Lentils

Lentils are legendary legumes that come in several varieties. The most common lentils are green or red, and you can treat them both the same when it comes to cooking. Additionally, almost all lentil varieties offer similar nutritional values. They typically contain 115 calories, 8 grams of fiber, and 9 grams of protein per one-half cup of cooked lentils. Add them to a stew, soup, or transform them into a filling side dish.

Seaweed

Surprisingly, seaweed is one of the best plant-based sources of protein, offering up nine grams per cup. While the protein amount varies between seaweed varieties, they generally offer similar amounts. There are many ways way to consume seaweed, including seaweed salads, in poke bowls, in regular salads, or in the form of nori sheets. Keep in mind that you’ll have to eat a lot of nori sheets to get one serving of protein. For all the cooks out there, consider blending nori sheets in dips, pestos, or dressings as a salt substitute. 

Green Peas

Throughout the year, green peas are readily available in their frozen form. One cup of green peas offers up to eight grams of protein. The great thing about green peas is that you can add them to soups, stews, pastas, salads, or fried rice dishes. Keep in mind that these are not snow peas or sugar snap peas; these are green peas.

Spinach

Everyone can benefit from adding more leafy greens to their diet. Leafy greens like spinach, kale, collard greens, or chard are key components to healthy diets, as they offer vitamins, minerals, fiber, and protein. One cup of cooked spinach offers about five grams of protein. The best part about leafy greens like spinach is that they are low in calories!

Quinoa

Many people think quinoa is a grain because it’s advertised as an alternative to rice, pasta, and more. Quinoa is actually a seed that contains all the nine essential amino acids that the body needs. The body doesn’t make essential amino acids, so you need to obtain them from food sources. One cup of cooked quinoa contains eight grams of protein and five grams of fiber. 

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Vegan Protein Powder Mix – CocoHemp
Vegan Protein Powder Mix – Pure Pea Protein

A 100% vegan herbal protein powder intended to help promote lean muscle growth.

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High intensity interval training (HIIT) workouts demand all the effort you have to give, and the payoff is great. A quick yet seemingly never-ending 20-minute session feels like you just made it through a two-hour workout. Your muscles are tired, you are out of breath, and the body’s need for the right fuel is paramount. While most people reach for protein shakes, energy drinks, or unhealthy carbs post-HIIT session, you should direct your focus towards healthier foods.

According to nutritionists, protein powders and shakes are not necessary for post-workout meals. Sure, protein shakes can help you maintain lean muscle mass, but these shakes don’t replenish the body as well as other foods do. If you engage in HIIT workouts, you know that the rewards are great, but only when they are paired with the right nutrition. Post workout fuel has more to do with your gains that you realize. Consume the following foods when you finish a HIIT workout to make it as effective as possible.

Blueberries

Packed with antioxidants, brain boosting benefits, fiber, and protein, blueberries are excellent to consume after you complete any form of exercise. Nutritionists say that eating blueberries after a workout helps to accelerate muscle recovery. Additionally, blueberries contain antioxidants that work to fight oxidative stress. Incorporate blueberries into coconut yogurt, oats, smoothies, or chia pudding, or eat them out of hand.

Nut And Beans

The body exerts a lot of energy when you exercise, especially during a HIIT workout. In order to produce this energy, the body uses B vitamin stores, which you need to replenish post-workout. You can easily load up on B vitamins by consuming chickpeas (containing B6) and almonds (containing B2). If you are a vegan or vegetarian, focus on walnuts, black beans, cashews, kidney beans, and macadamia nuts for healthy fats, protein, and energy.

Avocado

Do you ever regret adding avocado to your meal? Even though it costs extra, it’s worth every cent. One avocado satisfies 14% of your recommended daily intake of potassium, which is an essential mineral that balances sodium levels and electrical activity of muscles. During a HIIT workout, your muscles and joints get stressed/inflamed, and the anti-inflammatory nutrients in avocado work to counteract that inflammation. You can add avocado to a Buddha bowl with quinoa, blend it in a smoothie, eat it with a little sea salt and pepper, or mix it with cacao powder and honey for a healthy dessert.

Leafy Green Vegetables

Leafy greens are excellent, no matter when you decide to eat them. The vitamin, mineral, and fiber content help to minimize free radical damage after a HIIT session. Similar to blueberries, leafy greens are excellent in smoothies, but make sure to include at least 2 cups if you go that route. The best leafy greens to consume include:

• Kale
• Spinach
• Arugula
• Romaine
• Chard
• Collards
• Watercress

Protein Powder

This isn’t necessary for post-workout fuel, but it can be beneficial if you are trying to increase muscle mass. Make sure that you don’t skimp on quality when it comes to protein powder, though. So many protein powders contain added sugars and other chemicals that can harm the body. Invest in a high-quality, plant-based protein powder that is easy for the body to absorb and digest. These proteins can help muscle recovery after a HIIT workout.

Don’t Forget About Hydration!

You can eat the foods mentioned in this article after your HIIT workout, but you cannot forget about water. You lose fluids via sweat, and you need to replenish those fluids by hydrating post-workout. Dehydration can dampen your workout efforts, so make sure to drink at least 16 ounces of water after you exercise. 

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Taking part in the Full Body Cleanse is no easy feat, but it is far from impossible. While taking all of the capsules is a new challenge for most people, the biggest obstacle to overcome is the raw foods diet. Solely consuming raw fruits, vegetables, and raw nuts and seeds is drastically different than eating foods that the average American eats. The whole purpose of cleansing and the accompanying diet, though, is to give the body a break from the toxic foods that have become commonplace in Standard American Diet, and provide the body with as many fresh, nutrient-dense foods as possible.

Succeeding on the cleanse is about more than overcoming the diet. Adhering to the diet plays a large role in how successful your cleanse will be, but the success of your cleanse also weighs heavy on your outlook. A negative attitude or doubting the cleanse regimen itself tends to result in cheating with unhealthy foods or abandonment of the cleanse altogether. You made the choice to become healthier. Don’t throw that away because it was a little difficult. Anything worth achieving never comes easy, and a healthier body is no different.

To help you on the cleanse journey, we have detailed tips that can help you soar through the cleanse. Many of the tips are diet-related because that is the area in which most people struggle. Follow the tips below to have the most successful cleanse ever; or at least we hope you will.

#1: Always Have Snacks At The Ready

Before you begin your cleanse, it is integral to find raw snacks that appeal to your taste buds. We’ll give you a pro tip and say that raw almond butter on celery sticks or apple slices will fill you up and hit the salty and sweet notes you want from a snack. Some health food stores carry raw snacks, but you will benefit most from preparing your own snacks. Click here for some great snack ideas.

#2: Never Let Your Fridge Become Empty

When you deplete your supply of raw foods, the desire to cheat increases exponentially because it is much easier to grab a sandwich from a fast food eatery than it is to seek out a raw restaurant or go grocery shopping. If you see that your fridge nearing the empty line, it’s time to make a grocery run.

#3: It’s Normal To Experience Fatigue

Fatigue is one of the most common symptoms of cleansing, especially in the first few days. The body is working hard to remove waste and you have most likely decreased your caloric intake by at least 1,000 or more calories. Eat superfoods like almonds, avocados, spinach, kale, blueberries, ginger, pomegranates, and apples to help increase energy levels.

#4: Don’t Eat The Same Salad Every Day

If you eat the same meal, no matter what it is, for breakfast, lunch, or dinner every day, you are going to get bored with eating that meal. Since salads are a big part of cleansing, make sure to vary the ingredients and the dressings. Use romaine lettuce as a base one day and mixed greens the next. Add strawberries and blueberries to a spinach salad and cucumbers, cherry tomatoes, and carrots to a butter lettuce salad. Don’t let repetition derail your cleanse, especially when we have so many recipes for you! Click here for our cleanse-approved recipe section.

#5: Prep For Success On The Weekend

Some people have Saturday and Sunday off, while others are free on Tuesday and Wednesday. Use your “weekend” to grocery shop for the upcoming week and consider prepping salads, smoothie bags, dressings, snacks, or chia pudding so that you have easily accessible meals at the ready. Don’t say that it’s complicated because there is no cooking involved!

#6: Diversify Your Beverages

We can’t sugarcoat the fact that you will drink more water than you usually do while cleansing. You don’t have to solely consume water, though. You can drink caffeine-free herbal teas (iced or hot), detox waters (put fresh fruit in alkaline water), or homemade lemonade by mixing fresh lemon juice, stevia, and alkaline water together.

#7: Eat Entree-Size Salads

If you think that a side salad will fill you up for lunch, you are dead wrong. Because of the low calorie content of salad, you need to prepare a big bowl of salad with a variety of ingredients. Avocados, raw walnuts, sprouts, cucumbers, tomatoes, celery, carrots, pomegranates, kale, and cashews all work to fill you up, so include them in your giant salad.

#8: You Can Have Protein Powder…If It’s Plant-Based And You’re Working Out

First off, you can have raw, plant-based protein powders while cleansing. Sun Warrior and Garden of Life have excellent raw protein powders. DON’T GET WHEY PROTEIN! That being said, only get protein powder if you plan to exercise while cleansing. When you consume protein powder more than once a day and don’t exercise, it can make it more difficult to lose weight. Protein powder can often lead to fat storage when consumed in excess.

#9: Maintain A Positive Attitude

It’s no secret that having a poor attitude and doubting yourself during your cleanse will make it increasingly more difficult to complete. A positive outlook can not only make the cleanse more enjoyable, but it can also help to keep stress levels down and hormones balanced. Keep a journal to write down your thoughts and feelings, meditate with positive affirmations, or read positive material to keep negative thoughts at bay.

#10: Drink The Damn Charcoal

Unless you are taking medication, you should be drinking the charcoal every day of the cleanse before bed. It looks ominous because it turns the water black, but it is flavorless. It doesn’t dissolve in the water, so keep stirring while you drink. Some people find that drinking it through a straw is much easier than gulping it down.

#11: Go Non-Toxic

Consider swapping your cosmetic and cleaning products for non-toxic varieties. While it is possible to make your own all-natural products, many companies have started selling healthy products that are free of harmful chemicals. Remember that the chemicals in your body aren’t solely from unhealthy foods. Toxins can be absorbed via the skin or inhalation, so try to go non-toxic when possible.

#12: Spices Are Your Friends

Do not be timid about seasoning your food because you need those vibrant spices to create powerful flavors. Spices also aid the detoxification process because they possess powerful antioxidant, anti-inflammatory, antibacterial, and anti-fungal properties. This means that in addition to making your food taste great, they help to reduce inflammation, improve gut health, and support healthy circulation. You’ll also find that seasoning your food with bold spices decreases the need for salt, which is often a huge contributor to high blood pressure.

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Most people think that they have to get healthy by summer. If they don’t achieve their ideal beach bodies, people tend to abandon fitness goals and forget about diet and exercise. This mentality propels you towards an unhealthy fall and holiday season, which is when most people gain the majority of their weight. Instead of giving up on health, use this midway point in the year as a chance to turn over a new leaf and reset your health goals.

The first step towards a healthier diet involves cleaning out your cabinets and refrigerator. Sugary and salty snacks, canned vegetables or soups, and other packaged things with ridiculously long shelf lives commonly line the shelves of many cabinets and refrigerators in American homes. Eating foods with long shelf lives doesn’t mean you add years to your life. Finding new healthy alternatives can be challenging, but they are out there and more prevalent than you think. Here are a few suggestions to make your kitchen a healthier space.

Chips

Some people have no self-control when it comes to chips. One second they are opening the bag and five minutes later they are showering the crumbs into their mouths. Chips are filled with sodium (salt), dyes, processed ingredients, artificial flavors, and trans fats. All of these make it difficult for your body to function optimally.

Swap With Dehydrated Root Vegetables or Air-Popped Popcorn

Many stores sell dehydrated root vegetables, which don’t have all the processed ingredients that chips have. You can air-pop organic dried kernels in an air-popper yourself. It is an easy and healthy snack, provided you don’t drown the popcorn in butter and salt.

Canola Oil

Did you know that canola oil increases your risk of heart disease? It causes arterial build-up and can lead to improper kidney and liver function. Additionally, over 90% of canola oil is genetically modified.

Swap With Extra Virgin Olive Oil

This is the good stuff! It is rich in heart-healthy fats and contains a variety of antioxidants that are beneficial for fighting inflammation and cholesterol build-up. Unlike canola oil, olive oil is protective against heart disease. Remember, extra virgin olive oil is great for sautéing, but safflower oil may be better if you are cooking at higher temperatures.

Canned Vegetables

Many canned vegetables are laced with BPA, which is an industrial chemical in food or beverage containers. Canned vegetables can be pasteurized, precooked, preserved, and often contain excess sodium and sulfites.

Swap With Real Vegetables

The average American only consumes about 1/3 of the recommended daily vegetable intake. And canned vegetables don’t count! Try to focus on fresh vegetables because they contain high concentrations of vitamins and minerals. Once you cook the vegetables, the heat begins to kill the nutritional value.

Instant Oatmeal

Instant oatmeal is not real oatmeal! They contain so much sugar, corn syrup, trans fats, processed ingredients, and hydrogenated oils. All of these ingredients can increase your cholesterol levels, ultimately increasing your risk of stroke or heart attack. Instant oatmeal packets even contain ingredients that you can’t pronounce! If you can’t pronounce it, avoid it.

Swap With Steel Cut Oats

Regular, unflavored steel cut oats are a power food, being a great source for plant-based protein and fiber. Additionally, steel cut oats contain compounds that help reduce blood pressure. They have a low glycemic index, which makes them a beneficial food for diabetics. They can be made the night before to avoid the hassle of making breakfast in the morning, and you can add your own fruit for an added nutritional boost.

White Rice

Most white rice is devoid of nutrients because it is heavily processed. Since it isn’t a whole grain, a lot of the fiber, vitamins, and other nutrients are removed during processing. It isn’t the worst food for your body, but there are better options.

Swap With Organic Quinoa

It has twice as much fiber as other grains and it’s not even a grain…it’s a seed. A lot of people don’t like quinoa because it is flavorless. The key to enjoying quinoa is to add spices to the water during the cooking process. You can add curry powder, turmeric, pepper, sea salt, oregano, cumin, chili powder, paprika, minced garlic, rosemary, thyme, or any other spices. It is rich in iron, magnesium, and is a great plant-based protein source.

Butter or Butter Spreads

Butter spreads typically contain hydrogenated oils and trans fats, and regular butter contains a lot of fat. Despite the current hype about butter due to the ketogenic diet, we suggest avoiding butter because of the saturated fats, which contribute to weight gain.

Swap With Coconut Oil

Coconut oil has been trending in the health world for quite a while. It can help support weight loss, boost the metabolism, and it is beneficial for your skin. Try to opt for virgin, unrefined coconut oil, and if you cook with it, cook on medium heat because coconut oil cannot withstand high temperatures. It is also a 1 to 1 swap with butter, if you are following a recipe.

Bottled Smoothies/Juices

Most bottled juices and smoothies have turned healthy foods into sugar-laden, processed, unhealthy foods that trick you into thinking that they are healthy. These drinks are heavily processed and pasteurized to the point where the natural nutrients get removed and synthetic vitamins and minerals must be added. Additionally, these drinks have a high sugar content and are incredibly concentrated. It’s like you might as well be drinking a soda!

Swap With Homemade Smoothies/Juices

Drinking unheated, pure, natural, and cold pressed juices or smoothies is one of the best ways to heal and nourish your cells. Get some fresh fruit and vegetables, throw them in a blender, add ice, blend it up, and there you have a healthy smoothie. Similarly, put fresh fruits and vegetables in a juicer to make nutritious juices. We prefer smoothies because they contain fiber, whereas the fiber gets removed when you run ingredients through a juicer.

Cream-Based Soups

These soups are loaded with empty calories, processed dairy products, food dyes, corn syrup, excess sodium, and other chemical fillers that harm the body. We are referring to cream of mushroom, cream of broccoli, corn chowder, and clam chowder soups, among other cream-based varieties.

Swap With Vegetable Broth & Homemade Soup

Vegetable broth is a great base for homemade soups, so long as you purchase the organic broths without any added sodium. Quickly sauté your favorite vegetables, season the broth with spices, and let them simmer. Eating that is much healthier for your heart, and you get a lot of antioxidants and immune boosting nutrients.

Whey Protein Powder

Finding the right protein powder can be hard. Don’t resort to whey protein powder because whey protein can cause loss of appetite, gout, osteoporosis, kidney damage, fatigue, headaches, inflammation, or even cramps when taken for extended periods of time. It also has a lot of calories, sugars, and added fats, which contribute to weight gain.

Swap With Plant-Based Protein Powders

There are a lot of plant-based protein powders on the market now (and we are not talking about soy products). Plant-based protein powders are easily absorbed by the body, which makes it easier for the body to use protein more efficiently. Just remember that some of the biggest animals in the world only eat plants.

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When it comes to the world of plant-based foods, a lot of people wonder how they will get enough protein. People typically ask: “How will I be energized without meat or dairy?” There are lots of plant-based foods that are rich in protein, and the cool thing is that your body can use those proteins more efficiently than animal based proteins.

People who enjoy smoothies often like to add a scoop of protein powder to add more sustenance and satisfy protein intake. A lot of protein powders can actually be filled with processed ingredients and added chemicals, and the reality is that most Americans consume way more protein than their bodies need. While there are some plant-based protein powders out there that use quality ingredients, there are better natural foods that you can add to your smoothies to give them a protein boost.

Another thing to consider is that high-quality protein powders aren’t exactly easy on the wallet. Invest in your health by getting plant-based foods that are budget-friendly and don’t alter the taste of your smoothies. Skip the chalky chocolate powder and use the protein combinations below to increase the protein content in your smoothies.

Kale & Hemp Seeds

Kale is a powerful superfood that is known for its protein content. In fact, one cup of kale has five grams of protein, and it is also rich in vitamins A, E, and K. Hemp seeds are little protein powerhouses. Three tablespoons of hemp seeds have 13 grams of protein, and they’ll also give you healthy doses of magnesium and iron. Add 3 tablespoons of hemp seeds and one cup of kale to your morning smoothie for 18 grams of protein.

Quinoa & Spinach

You might not think to add quinoa to your smoothies, but it actually gives your smoothie a slight nutty flavor. Try to add quinoa to a smoothie that consists of blackberries, apple, blueberries, and spinach, of course. A half-cup of uncooked quinoa has 12 grams of protein and 2 cups of spinach has 10 grams of protein. Spinach also has a lot of magnesium! Add the half-cup of quinoa and 2 cups of spinach to get 22 grams of protein in your smoothie.

Chia Seeds & Almond Butter

Both chia seeds and almond butter are loaded with healthy fats and protein. For a healthier option free of seasonings and preservatives, get raw chia seeds and raw almond butter. When it comes to your smoothie, you’ll need two tablespoons of each of these nutritious foods. Two tablespoons of almond butter contain about 7 grams of protein, while two tablespoons of chia seeds have 5 grams of protein. Blend away!

Oats & Pumpkin Seeds

One of the coolest things about pumpkin seeds is that they are incredibly alkaline! Containing 5 grams of protein per quarter-cup, pumpkin seeds help nourish your heart and brain. When it comes to flavor, steel cut oats go great with pumpkin seeds. Both of these foods are rich in potassium, zinc, magnesium, and iron. Combine quarter-cup of pumpkin seeds with a half-cup of oats in your smoothie for 13 grams of protein.

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In one of our previous articles about the ketogenic diet, we claimed that a person following the keto diet should predominantly focus on consuming plant-based foods. We aren’t about to recant that statement, in case you thought we were. According to research, that statement is quite accurate.

Due to the weight loss benefits people experience on the keto diet, we have received a lot of inquiries about the possibility of maintaining the keto diet while taking part in the Full Body Cleanse. If the keto diet should be plant-based, can it also be done on a raw vegan diet, i.e. the one that accompanies all of our cleanses? We have to clarify a few things before we give you a “yes” or a “no.”

One must first understand that there are many variations of the keto diet. All of these variations, which fall under the keto umbrella, help to get your body into a state of ketosis. Fat is your friend on the keto diet and carbohydrates are like distant relatives you only see once in while. The modified variations are a little more lenient with the amount of protein and fibrous carbs you can eat.

Getting your body into ketosis is no easy task. The body has to transition from using glucose for energy to fats and ketones. This process is different for every single person, due to the fact that exercise, total calories consumed, baseline metabolism, genetics, and more all come into play. One person may be able to consume 100 grams of carbs a day and be fine, while another person could consume five grams of carbs a day and be kicked out of ketosis.

How Do You Do Keto While Cleansing?

Because there are many approaches to keto, there are numerous online resources detailing plant-based keto recipes and meal plan recommendations. You don’t need to eat bacon-wrapped jalapenos stuffed with cream cheese in order to be keto. On the contrary, there are many raw, plant-based foods that satisfy keto requirements. You’ll find a few helpful tips to succeeding on the keto diet while cleansing below.

Befriend Oils

Because you won’t be consuming meats, you need to familiarize yourself with certain oils to obtain sufficient amounts of fat. You can obtain healthy fats from extra virgin olive oil, coconut oil, pumpkin seed oil, avocado & avocado oil, macadamia nut oil, and walnut oil, all of which are cleanse-approved.

Stick To Low-Carb Fibrous Vegetables

Since you have to limit your carbs, it is ideal to stick to fibrous vegetables while cleansing. Unfortunately, beets and other root vegetables contain a lot of carbs, so avoid them. Great low-carb vegetables to eat include broccoli, Brussels sprouts, all leafy greens (spinach, kale, chard, romaine, or arugula), celery, raw mushrooms, zucchini, cauliflower, and cabbage.

Track You Macros

We aren’t talking about calorie counting because you don’t do that while cleansing. You have to count your macronutrient ratios to keep your body in ketosis. Carbs are hidden in many foods you wouldn’t suspect, so it is recommended to get a chronometer app or the “MyFitnessPal” app.

Limit Fruit Consumption

While you are cleansing, it is crucial to focus your efforts on raw vegetables and raw nuts & seeds to remain in ketosis. It’s important to limit your fruit consumption. When you do eat fruit, make sure to eat the ones that are low-ish in carbs, including strawberries, blueberries, blackberries, and raspberries. You shouldn’t exceed a half-cup a day.

If you are worried about your protein sources, know that a lot of green vegetables contain protein. Additionally, nuts and seeds are great protein sources. Some great protein options include raw protein powder (like Garden of Life), hemp seeds, chia seeds, and flaxseeds.

The keto diet is only hard if you think it is. Blend an avocado with some ice, coconut oil, and a handful of spinach for a perfect keto smoothie. You’ll begin to find new raw keto options available to you every day.

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A lot of people who use protein powder don’t realize the impact that certain powders can have on their health. Some people just buy what looks attractive without researching the product or taking a gander at the ingredient list. We can tell you one thing right now: stop using whey protein and start using plant-based protein powders! This is a great opportunity to try pea protein.

What Is Pea Protein?

Pea protein is exactly what it sounds like: protein extracted from peas. This sounds a lot more chemically unsettling than it actually is. Dried peas are milled into flour and the starch is separated from the protein, which can then be used in smoothies, almond milk, vegan recipes, and more.

It Has A Neutral Flavor

When buying protein powders, the taste is one of the most important things to consider. You don’t want something that is too artificial and you don’t want something that tastes like chalk. Luckily, pea protein has a neutral flavor, which means that it will blend nicely with your favorite smoothie.

It Is Hypoallergenic

Because pea protein is dairy-free, soy-free, egg-free, and gluten-free, most anyone can consume it without having an allergic reaction. Don’t consume it if you are allergic to peas.

It Has A Ton Of Protein

One serving of pea protein contains about 20 grams of protein. Because pea protein is plant-based, your body can absorb it and use it more efficiently than protein supplements that aren’t plant-based.

When buying something, especially protein powder, the most popular or highly advertised brands are not necessarily the best for your body. Try giving pea protein a chance and see how it makes your body feel. We are pretty sure you will be impressed!

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A couple of us from the Dherbs team attended the Skechers Health & Fitness Expo on Friday, March 16^th, in Los Angeles, California. The expo took place two days before the Los Angeles Marathon and served as an opportunity for runners to learn about new products, recovery methods, and various health & wellness supplements. Runners weren’t the only ones invited, though.

These expos are great opportunities for everyone to discover different health foods, healing techniques, or various fitness products. Most of the booths give out free samples of things, but it is important to read the labels! We almost tried a supplement for healthier skin, but then we realized that the product used cow hooves. We ran away quickly! Not every booth is bad; in fact, we learned a few things that were of great interest to us.

Probiotics

Probiotics are live microorganisms that can help to support gut health. A lot of people suffer from gut problems because they have an imbalance of gut bacteria, which can ultimately lead to other health conditions. You might be interested to know that there are certain strains of probiotics that help lower bad cholesterol (LDL) levels, as well as blood pressure. You just have to make sure that you are getting your probiotics from natural sources. Don’t just buy something that says it has probiotics without doing your research. Kombucha, kimchi, miso, tempeh, fermented vegetables, sauerkraut, and sour pickles are all great sources of plant-based probiotics!

Plant-Based Protein Powders

Finding a great plant-based protein powder might be easier said than done. The benefits of plant-based protein powders are fantastic, provided you find a reliable brand. Because plant-based protein powder companies want to make their products palatable and delicious, many will use artificial sweeteners, colors, added flavors, fillers, soy derivatives, thickeners, or inorganic ingredients that are sprayed with pesticides. For more info about plant-based protein powders, click here.

Coconut Water

It’s always best to get your coconut water straight from the source. You don’t have to shimmy your way up the coconut palm; rather, you can purchase young coconuts in grocery stores and drink the water. Here’s a pro tip: coconut water will always be sweeter and nutrient-dense when the coconuts are young. Coconuts are rich in antioxidants, B vitamins, electrolytes, and they helps to boost the immune system. When you buy bottle coconut water, make sure that the only ingredient is 100% pure coconut water. You don’t want added sugars or preservatives and it should preferably be certified organic. Harmless Harvest, Trader Joes brand, and Exotic Superfoods make great coconut waters. Avoid brands like Zico, Goya, Vita Coco, Cona Zona, and Naked Juice coconut water because they use added sweeteners, preservatives, poor pasteurizing methods, GMOs, and synthetic substances.

We thoroughly enjoyed our time at the Health & Fitness Expo and look forward to attending more!

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