Protein shakes for weight loss is not the primary factor in the process of losing weight, but only becomes its essential catalyst, helping to quickly get rid of excess weight, while maintaining muscle tone and skin elasticity. To get the best results, the use of protein shakes should be combined with the right balanced diet and sports training.
One of the most frequent complaints of those who want to lose weight is: “I was on a diet, I was able to lose weight to the desired weight, but after stopping the diet, the pounds returned.” Who is to blame and what to do?
The solution to the problem is the regular consumption of protein foods. However, protein foods are usually rich in fats. It is necessary to find the optimal balance of high protein content and low-fat content. And this will help us with protein shakes for weight loss.
What are the advantages of protein shakes for weight loss?
The fact is that proteins are digested by the body longer than carbohydrates, so a glass of protein shake will relieve you of hunger for a much longer time than, say, a plate of pasta. Also, the use of protein shakes for weight loss will help to maintain muscle mass because when losing weight, it usually goes along with fat. A protein shake is very convenient: you can dine at work or have a drink instead of dinner in the evening – and do not have to waste time standing by the stove.
To make protein shakes for weight loss at home is very simple, for this, you can take as basis milk, kefir, yogurt and add fruit. Protein shakes from vegetable components are cooked from sprouted wheat, oats, soy and other plant crops. Ready-made protein shakes for weight loss can be purchased at specialized stores, and they are popular in the US and Europe.
Who can use protein shakes for weight loss?
First of all – athletes and bodybuilders who are trying to build muscle mass quickly. Also – people who want to lose weight fast and at the same time save the result for a long time. Also, protein shakes are recommended to be used by pregnant women – so that the weight gain does not go beyond the limits of the norm.
How to make a home-made protein shakes for weight loss.
The basic recipe for a protein shake is straightforward: you need to mix 350 ml of milk and 1 pack of fat-free cottage cheese in a blender. This shake is suitable for athletes, and just thin people. There are only 244 calories, 32 g of proteins, 27 g of carbohydrates and absolutely no fats.
For those who do not exercise regularly, such a shake will be helpful: add 1 tablespoon of flaxseed, half a cup of strawberries to the basic recipe. Such a shake will contain 33 g of protein, 36 g of carbohydrates and 3 g of fat. Total: 306 calories.
After a busy day at work or after physical exertion, it’s effortless to prepare a protein shake for energy recovery: add 2 teaspoons instant black coffee to the basic recipe. The drink will contain 32 g of protein, 27 g of carbohydrates, 0 g of fat. Total: 244 calories.
You can also add bananas, honey, oat flakes, cottage cheese, vanilla sugar, cinnamon, egg white, walnuts, raisins, dried apricots, linseed oil, etc. to the basic recipe.
Protein shakes for weight loss can be prepared not only from whole milk products but also on milk powders. Here is a classic recipe. A third of a cup of skimmed milk powder, 2 teaspoons of protein powder, 1 teaspoon of cold pressed sunflower oil, 1 cup of water. Such a cocktail will turn out to be tasteless and watery, for density add guar or xanthan gum. For flavor – the fillers, which we listed above.
Turning to a protein diet, you should remember that it is not as safe as it might seem at first glance. You should know the rules and contraindications and be sure to consult a doctor or fitness instructor.
When and how to drink protein shakes for weight loss.
The most important thing is that you can not eat only proteins, so you will not lose weight, but will also severely damage your health. Daily with food a person should receive including fats and carbohydrates. Protein shakes for weight loss can be replaced only 1-2 meals.
As a rule, protein shakes are consumed instead of breakfast or after training. For the body to get the right portion of carbohydrates, you can supplement the intake of food with fruits, walnuts or a slice of bread (bread is preferred). By the way, such a breakfast will be much more substantial than traditional tea with a sandwich with butter.
Do not forget about the drinking regime. It is recommended to drink a glass of plain water before each meal and, of course, regularly during the day. Total – not less than 3-5 liters per day. After all, in the case of dehydration, the body will accumulate water in the cells, and this can lead to cellulite.
Experienced qualified fitness instructors will consult you according to your body condition and your lifestyle, suggest the best variants of protein shakes for weight loss and make up a mode of their use.