A protein shake diet is one of the best ways to promote weight loss as it reduces appetite and total calorie intake in a day. Even though these are short term solutions of weight loss, healthcare experts suggest taking these weight loss shakes along with regular meals.
Check out the best weight loss shakes for a fit and healthy body. We have also brought you detailed information on a protein shake diet and its effects on weight loss.
Best Weight Loss Shakes
Here are some easy to make protein shakes for weight loss that you can prepare at home on a daily basis.
1. Peanut Butter Protein Shake
Peanut Butter Protein Shake is creamy, nutty and delicious. It has no added sugar and is low in fat and rich in fiber. To make this healthy protein shake, blend 1 cup yogurt, 1-2 tablespoons peanut butter, ½ cup of almond milk and 15-20 grapes. Refrigerate for a while and enjoy chilled protein shake.
2. Chocolate and Banana Protein Shake
Though surprising for many, bananas and chocolate make for a delectable combination of protein shake. Not only are they super healthy but are delicious in taste as well. To make yummy chocolate and banana protein shake, add ½ cup yogurt, 10 almonds, ½ teaspoon cinnamon, ¾ cup of milk, 1 banana, ¼ cup cooked quinoa, 1 tablespoon of cocoa powder in a mixer/blender. Blend it and serve chilled.
Quinoa consists of several essential amino acids and serves as a perfect source of a plant-based diet, full of protein. If you don’t prefer, use amaranth seeds instead
3. Berry Protein Shake
Berries of all kinds are great source of strong antioxidants and are rich in fiber, which is very important for weight loss. Fir this shake, you can have strawberries, blackberries, raspberries in a smoothie. For preparation of a sweet energy booster shake, blend 7-10 berries (of your choice), ½ cup of whipped cottage cheese, 1 tablespoon of chia seeds, ¼ cup water. You can add little honey if you want. Serve chilled.
4. Vegan Protein Shake
If you are lactose intolerant or simply want to avoid milk and milk products in your weight loss shake, this vegan protein shake is for you. To prepare, add 1 cup of cashew milk or almond milk, ¾ cup of silken tofu, ¼ cup cooked oats, 1 teaspoon vanilla essence, 1 teaspoon honey and 1 banana in a blender. Blend it and serve chilled. Nut milk and tofu are good source of proteins and oats offer the necessary fiber amount for your weight loss regime.
5. Raw Egg protein Shake
If you are on a weight loss regime that includes muscle building, try out this raw egg protein shake at home. Add 1 raw egg (including yolk), ½ cup milk, half an avocado, 1 banana, 1 teaspoon, ½ teaspoon cinnamon in a blender. Blend it well and enjoy.
6. Spinach Flax Protein Shake
To make this delicious green protein weight loss shake, you will need ingredients like spinach leaves, pineapple, bananas, flax seeds, mango chunks, almond milk and chia seeds. Add 1 cup unsweetened almond milk, ½ cup mango chunks, ½ banana, ½ cup of pineapple pieces, 1 tablespoon chia seeds, 1 tablespoon flaxseeds in a blender. Blend it well and enjoy immediately.
Right time to have protein shakes
The ideal time to drink protein shakes is immediately after a workout. It is the time when your body needs quick nutrition for muscle growth and recovery. But you must drink it within a period of 30-45 minutes after workout. This period is very significant because protein absorption is at its best right after a workout. Alternatively, you can also consume protein shakes half an hour before workout to boost your stamina and feel energetic.
Importance of protein for your body
Protein is essential for muscle building and serves a vital role in managing cell function in your body. Protein requirements vary from one person to another depending on different factors like activity levels and weight. According to the Dietary Guidelines for Americans 2015-2020, makes above 18 years of age should consume 56grams of protein in a day and females should have 46grams of proteins in a day.
You can have the suggested amount of protein easily by eating protein-rich foods like lentils, beans, meat, eggs, nuts and dairy products.
Protein shakes are popular as they offer the same amount of protein as you extract from food, but will fewer calories. Some of these weight loss protein shakes offer more protein as compared to food. If you try replacing protein shakes with weight loss, it can boost muscle gain and weight loss.
Read on to know how protein shake diet works, risk factors and benefits for overall health.
Working of protein shakes
Consuming enough protein helps in feeling full and satisfied. Protein shakes offer not just proteins but a lot more, such as minerals and vitamins. They also consists of vegetables, fruits and other essential nutrients.
In a meta-analysis of 2016, the experts linked protein consumption with increased fullness feeling in individuals. People who have enough protein intake in a day have fewer food cravings and thus consume less food.
Some individuals prefer consumption of protein shakes to get the necessary amount of proteins every day.
Health benefits of consuming protein
Almost all kinds of protein foods offer a comprehensive variety of minerals and vitamins. Most of the nutrients include Vitamin B-Complex, iron, zinc and choline. It gets quite difficult to get these nutrients from any other food source.
Additional vital nutrients in protein-rich foods include:
- Omega-3 fatty acids
- Vitamin E
Protein helps in balancing various body functions such as repairing muscles, bones and skin. It helps your body in creating enzymes and hormones , along with metabolizing vitamins. It encourages good health when included in a nutrient-dense and well balanced diet.
Things you can eat when on a protein shake based diet for weight loss
There are several companies that offer diets featuring mainly protein shakes. So, the offerings and requirements of every program differ from each other. Some offer diets which are extreme, influencing individuals to consume only protein shakes.
However, for a balanced diet of protein shakes, it is important that your protein shakes diet include foods that offer rich in other essential sources.
For example, a diet can suggest replacement of meals with protein shakes. You need to eat one or more different meals producing nutritional benefits and snacks.
You well-balanced diet should have a sufficient amount of protein, healthful fats and nutrient-dense carbohydrates.
Risk and side effects of protein shake diet
The meal replacement shakes should not replace a balanced diet completely. The reason is it gets difficult to consume all the nutrients from just one food source.
Moreover, your body will fail to receive sufficient amount of nutrients and may face metabolism issues. It further disrupts or slows a weight loss plan. A study of 2015 observed that individuals on a varied diet are less at a risk of obesity.
There are some protein shakes that include large amounts of sweetener for improved taste and flavor, which might boost your blood sugar levels, leading to health issues like diabetes.
It is very essential to skip consumption of excess protein powder in a day. In a study of 2013, healthcare experts found that the intake of larger amounts of proteins recommended in a day leads to issues of bones and kidneys and can even boost the risks of cancer.
In a Consumer Reports review, experts observed that there are some protein shakes that include unsafe levels of contaminants. They tested three protein drinks for high levels of contaminants such as arsenic, cadmium and mercury.
People who consume three or more glasses of such protein drinks every day experienced severe health issues.
Additionally, experts tested eight of the drinks and found it can lead to a much needed consumer warning in the regions of California.
Considering protein shakes as nutritional supplements, they subject to fewer terms and conditions than medication in the USA. Consumer Reports say that the marketing materials for such protein products can be misleading as well.
To avoid the risk factors of protein shakes, healthcare professionals suggest consuming protein-rich foods like lentils, lean meats, milk and eggs. When taken in controlled amount, protein shakes can be a good option for weight loss diet.
Safety during consuming protein shakes
Protein involves amino acids and the best ones are ‘complete’. It suggests that these proteins consists of all the nine significant amino acids.
Most weight loss protein shakes include one or more of the six varieties below:
- whey protein
- soy protein
- casein protein
- beef protein
- egg white protein
- plant protein
If you want to have maximum benefits of a protein shake based weight loss diet, you must have a word with your healthcare expert or a certified dietician. You should take an intake of one or two protein shakes on a daily basis, that too for a limited period of time.
Healthcare professionals also advise to select a protein shake that makes for a complete healthy diet. For example, people who do not eat enough vegetables should go for a meal replacement protein shake diet that includes vegetables.
The most beneficial way of enhancing weight loss is when you adapt a protein shake diet along with consumption of low-calorie, nutrient-dense foods in between shakes. You should include foods like lean meats, eggs, lentils, dairy products, vegetables and fruits to get the most from your weight loss shakes.
More research on weight loss shakes
The homemade protein shakes to boost weight loss are extremely easy-to-make and include natural protein-rich foods. These ingredients are easily available at homes and you need not use any kind of synthetic protein supplements or powders.
Losing weight is not at all easy, especially for people who are obese and extremely overweight. It demands a lot of calculations of foods to include and foods to skip, along with an effective workout regime. You need to make consistent efforts to get these things right. Remember, weight loss is a gradual process that takes time and regular efforts. Moreover, it is important to sustain the weight loss over the passing time. One of the most significant suggestions of health experts or dieticians include adding more and more of high quality protein foods in your balanced diet that helps losing weight in a healthier way.
A famous and certified dietician Harjeet Kaur of Amandeep Hospital says, “One of the most important nutrients for weight loss is protein. Protein shakes are a convenient way to add protein to your diet. The increased protein intake reduces cravings and suppress your appetite. This makes you eat less and lose body fat without starving yourself. High protein also boosts your metabolism helping you burn more calories than normal as a lot of energy is spent in digesting and metabolizing it.”
Undoubtedly, foods like milk, eggs, quinoa and chia seeds serve as amazing protein sources but it is essential to cut down the monotony and try out new things. Check out these effective and delicious homemade protein shakes that helps in easy and effective weight loss. What is best about these shakes? These are very easy to prepare and takes minimum time. Moreover, these are replete with natural protein food sources that are easily available in every kitchen. Some you need not depend on protein powders or supplements.
In a Nutshell
Weight loss is one of the trending health changes people are looking forward to, but the most important thing to note is to do it is a healthier way. Proteins can be an essential part of your weight loss regime. One of the best ways of weight loss is meal replacements with protein shake diets. If you are also looking for a protein shake based diet to lose weight in a healthy way, these weight loss shakes will help you in the process.