Choosing The Best Protein Shake For Weight Loss
There are certain things your shake should have to make it good for losing weight. Ive listed them below so you know what to look for when making a purchase.
Every shake you drink should have at least 20 grams of protein.
This ensures that you are getting enough in every shake you drink to stay full and burn off excess fat. It also means your shake doesnt contain and worthless fillers like sugar.
The protein in your shakes needs to be from whey only.
The are 3 reasons
- First, whey protein has the best amino acid profile of ANY type of protein. This means that your body will better utilize every gram of protein you drink. This means more is available for building lean muscle, post-workout recovery, and better health.
- Second, the whey protein in the shakes is rich in specific amino acids which studies show are effective for losing weight, especially excess belly fat.
- Third, drinking whey protein shakes is shown to help you stay full longer between meals.
Your shake should contain minimal sugar and carbohydrates.
Neither ingredient in protein shakes offer any nutritional value. Shakes with lots of sugar may taste great but theyre giving you empty calories that can make weight loss much more difficult.
The same is true for carbohydrates the ones used in protein shakes arent of any value to you. When choosing a shake make sure it has less than 5 grams of sugar per serving.
Choose a product that comes tastes great.
The Best Protein Shake For Weight Loss
How To Use Protein Powder For Weight Loss The Ultimate Guide
Now that the new year is underway, many people make it a goal to start a new exercise regimen and consume a healthier diet to help lose weight. For the best results, you need to practice a combination of nutritious eating and working outand drinking protein shakes with the right protein powder can help with both of these goals.
There are tons of benefits to incorporating protein shakes into your diet, but you also must balance the rest of your daily meals by consuming the right foods to fuel your body and help your metabolism burn fat. The biggest concern when following a weight loss program is that you may begin burning lean muscle instead of fat. To avoid this problem, and begin your diet in the healthiest way possible, follow these tips on how to use protein powder for weight loss this year.
What Constitutes A Meal Replacement
Research over the last 15 years has demonstrated that using meal replacement shakes to create a calorie deficit is an effective means of weight management recognized by the European Food Safety Authority and the Academy of Nutrition and Dietetics in the United States.
In a study from the University of Ulm, led by Marion Flechtner-Mors, Ph.D, member of the Nutrition Advisory Board at Herbalife Nutrition, participants struggling with obesity underwent an energy-restricted diet and were randomly assigned to either a high-protein diet or a conventional protein diet for 12 months. Protein-enriched meal replacements were used to supplement the diet of the high-protein group.
According to the study, the high-protein group achieved significant weight loss while preserving fat-free mass when treated with an energy-restricted, high-protein diet that included nutrient-dense meal replacements, as compared with the results for conventional protein intake.
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Are Protein Shakes Good For You
Well, most health experts advice that a diet with quality protein should be consumed to facilitate weight loss in a healthy way.
And on that note: Lets talk about Protein shakes. They are a convenient way in which protein can be added to diets.
An increased intake of protein subdues the cravings for food, and most times appetite. Thus, it makes you eat less and in turn lose body fats without starving.
How To Make A Protein Shake For Weight Loss
Now, making this weight loss shake could not be any easier, and it takes just minutes.
And even if you’ve never made a shake or smoothie before, it will turn out tasting incredible!
Oh, and this recipe makes a 50 oz. shake, so if you don’t think you can drink that much, just cut the recipe in half, or even in a ¼.
So, gather your ingredients, get out your blender, and let’s get shakin!
STEP 1: MAKING THE SHAKE
The first thing you will do is add the milk of your choice to the blender. And my go-to is some unsweetened vanilla almond milk since it’s low in calories and carbs.
Next, add in either a frozen or unfrozen banana. I typically like to use a frozen one because you can use less ice, making the shake creamier and even more flavorful.
By the way, if you want to skip the banana, you can add in the sugar free vanilla pudding mix at this time.
Now that the milk and banana or pudding are in the blender, you can add in the sugar free chocolate syrup to enhance the flavor.
Oh, and I have to mention, do not use this syrup on ice cream! For whatever reason, it tastes terrible on ice cream but delicious in this shake.
Anyway, next add in the secret ingredient that makes this protein shake taste like an Oreo cookie – the black cocoa powder. Now, you can use regular cocoa powder – it just won’t taste like an Oreo.
Finally, add in about 2-3 cups of ice, depending on if you used a frozen banana.
STEP 2: FINISHING THE SHAKE
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What’s A Protein Shake Fast
This weight loss approach involves consuming nothing but protein shakes for a predetermined amount of time. Some fasts recommend one day, while others suggest five days to a week. The idea is that by limiting your calorie intake but supplying your body with the protein it needs, you’ll be able to see potentially substantial weight loss by the end of the fast.
Chances are you’ll see weight loss, but the reality is that you aren’t likely to be able to sustain it. Your body requires fat, protein and carbohydrates, along with other nutrients to operate at its best, and cutting macronutrients isn’t a healthy approach over the long-term.
It’s a better idea to focus on making healthy lifestyle choices over time rather than looking for a quick solution. You didn’t put the weight on overnight, so it’s unreasonable to think you should be able to drop it that fast.
If you choose to use a protein shake fast to reach your weight loss goals, check with your healthcare professional for approval before you begin, to ensure you’re fasting safely.
Learn How To Count Macros
Counting macros isnt as bad or hard as many people think it to be. It can help you cut down on calories easily. This method often works for weight loss because we tend to overestimate just how much we eat. As you start to learn how to count macros you know just how many calories all your meals have. This will help you can determine what not to eat to lose weight fast.
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Protein Shakes With Exercise
Protein shakes prove valuable after a tough strength-training or endurance workout. The International Society of Sports Nutrition notes that heavy exercisers benefit from additional protein, especially around the time of their workout. The ISSN also maintains that the branched-chain amino acids found in whey and casein protein powders may help improve exercise performance and recovery.
Exercise should be part of any healthy lifestyle, especially when you’re trying to manage your weight. Strength-training, in particular, helps you maintain lean muscle mass as you lose weight, which keeps your metabolism humming. If you use a protein shake to replace a pre-workout and post-workout meal, you could support the benefits of that workout and recover from it sooner.
Each pre- and post-workout shake should only contain 150 to 200 calories so you don’t consume too many calories in addition to your meals. Mix whey protein in water or low-fat milk, or blend a scoop with 1/2 cup of skim milk, a handful of blueberries and ice.
Benefits Of Protein Shakes For Weight Loss
As I write above, research shows that dieting this way is proven to work- Big time with a high level of success! The list below details several ways dieting using protein shakes helps your body get and stay lean, strong, and healthy.
Double Your Weight Loss.
In one study, replacing 1-2 daily meals with a shake helped men and women lose 14 pounds in 6 weeks. This group more than doubled the weight loss compared to those who didnt replace their meals with shakes.
Shed Excess Fat, Not Muscle.
Research also shows that the weight you lose is from fat, not the muscle that keeps you strong, healthy, and looking good.
No More Counting.
Its not so easy to count every calorie that you eat. Same goes for carbs, protein, and fat. Most people underestimate these things which throws our diets off track and slows our progress. Since its easy to see whats in each shake, keeping track of what were getting is super simple.
Clean Up In Seconds.
Instead of a sink full of dishes to clean a couple times a day, you only have to wash out your shaker cup or blender.
Its Easier To Stick To Your Diet.
Since making a protein shake takes seconds, only requires a few ingredients, and can be made to drink anywhere, theres never a reason to miss a meal or go off your diet.
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Should You Try This Diet
Making the choice to follow a liquid protein diet plan is a highly individual thing. In short, yes, you can lose weight with protein shakes. A diet that reduces caloric intake will help you to slim down regardless of whether the calories come from solid food or liquid food.
And because the protein shakes usually have fewer calories than the meals you would typically consume, you will probably see results.
In addition, when you boost your protein intake with shakes or smoothies, you help your body to maintain muscle mass. You might even gain muscle if you are also doing strength training workouts at home or at the gym. A body with more muscle will burn more calories all day long than a body that has more fat.
Why Protein Can Help Us Lose Weight
Protein is a not-so-secret weapon when it comes to weight loss. The main reason for this is protein is satiating which means it makes you full.
This is because protein takes a relatively long time to be digested by the body, so you remain full for longer.4
The body has to work harder to digest protein-rich foods, too, meaning you burn more calories digesting a protein-rich meal than a high-carb one, for instance. Proteins satiating quality is also thought to help prevent cravings for foods with empty calories such as crisps, chocolate, crackers etc.5
This results in eating fewer calories over the course of the day, especially from carbohydrate-rich or fatty foods. Over the course of a few weeks, this leads to weight loss.
In conjunction with strength training exercises, protein can help you turn fat into muscle. Of course, muscle weighs more than fat so you wont see much change on the scales, but youll certainly see the difference in the mirror!
Strength training, along with an increase of dietary protein, both helps you burn fat and triggers muscle protein synthesis6 which is what helps grow lean muscle. Remember muscle burns more calories than fat, so the more muscle you have, the leaner youll look.
Being constantly hungry is incompatible with long-lasting weight loss. Therefore, protein shakes for weight loss work by boosting your diets protein content without adding too many extra calories.
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What Is A Meal Replacement
Not to be confused with protein shakes, smoothies or juicing, meal replacements are products intended to replace the nutritional value of a meal but with lower total calorie intake. They include protein along with other nutrients and are often used for weight loss or weight maintenance, with protein to satisfy hunger and manage ones appetite. Depending on the program, they could be used to replace one or two of the usual three daily meals. A protein shake, on the other hand, is primarily intended to deliver protein and is usually designed to add protein to the diet, not to replace a meal.
As ready-to-eat or easy-to-prepare foods, meal replacements can come in a variety of forms, including meal bars, shakes, and powders that can be mixed with milk. Shakes, in particular, can replace high-fat and high-calorie meals with a measured amount of calories.
Unlike protein shakes or fruit and vegetable juices, a 200- or 300-calorie meal replacement shake provides both macronutrients and micronutrients typically consumed in a typical 500 to 800 calorie meal.
They May Help You Avoid Unhealthy Meals
Meal replacement shakes are portable and convenient, and they may help you resist the temptation to indulge in unhealthy processed foods.
In fact, one of the biggest barriers to losing weight is the time it takes to prepare healthy meals.
When you are stressed or in a hurry, its much easier to grab a processed convenience food or give in to fast food.
Unfortunately, typical processed foods can seriously derail your weight loss efforts.
Most are full of sugar, refined carbs and artificial ingredients, in addition to lacking beneficial nutrients.
Furthermore, processed foods that are high in sugar, salt and fat activate the pleasure centers of the brain, which can also lead to overeating .
Conversely, meals made from healthy, whole foods are best for losing weight, but that is not always practical with a busy schedule.
Meal replacement shakes are easy to drink on-the-go and a significantly healthier alternative to fast foods.
Meal replacement shakes are convenient. Theyre also a healthier alternative to fast foods.
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When Should You Drink A Shake For Weight Loss
There is no set time when you should drink a protein shake to help weight loss.
One of the biggest obstacles to weight loss is feeling hungry. Feeling hungry can lead to unhealthy snacking, which usually prioritises convenience over nutritional value. In this case, the best thing to do is use a low fat and low sugar protein shake to suppress your hunger, keep you satiated and stop you from turning to unhealthy options to satisfy your hunger.
If you use a protein shake to bridge the gap between breakfast and lunch or lunch and dinner to prevent unhealthy snacking then this will help you control what you eat and, ultimately, help with weight loss. This can help to control binge eating, which is one of the main causes of fat gain.
It is also a good idea to consume a protein shake post-workout to begin your recovery process and satisfy your hunger. When youve worked out with the aim of losing weight, all your hard work will count for nothing if you consume high calorie, unhealthy options when you leave the gym. A protein shake will fill you up and prevent this.
How Much Protein Should I Have For Weight Loss
There are no strict rules as to how many protein shakes or smoothies you should have per day. However, its important to understand that consuming more protein each day than whats recommended wont help you build more muscle or lose weight faster. Your body can only use a limited amount of protein at any given timethe rest will be naturally excreted from the body or stored as glycogen and fat.
Its recommended that women 19 years and over have 46 grams of protein daily and 56 grams for men of the same age. Happy Way protein powders offer approximately 21 grams of protein per 30 gram serve and around 70 grams of protein per 100 gram serve.
Its important to take the recommended dosage on the packaging or seek advice from a healthcare professional if youre unsure if protein powder is suitable for you and your diet.
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What Should I Do When I Have Acquired A Protein Shakes For Weight Loss
In the event that my protein shakes for weight losss can be heard by a complete stranger, I am concerned. When mentioned to uninitiated persons, guns are viewed negatively.
The range trips we discuss make us seem like we are a part of some obscure club. Thanks for allowing me to assist. Feel free to contact me if you need any other assistance.
Potential Of Protein Shakes
You can purchase protein shakes from the refrigerator case at your gym or health food store. Alternatively, make your own homemade protein shake by mixing liquid and other ingredients with a powdered protein either whey, soy or another vegetarian version.
A protein shake usually contains about 20 grams of protein per serving and varies in calories. Avoid shakes marketed to bodybuilders or those with sweeteners and other carbohydrates added they often have a high calorie content.
A very small study of seven people published in a 2013 issue of the Journal of Chiropractic Medicine found that drinking two protein shakes as meal replacements per day for 21 days led to significant weight loss.
These participants underwent a complete “dietary purification” program, however, in which their food intake was closely monitored and restricted. They were also provided with additional weight-loss supplements at various times during the program.
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