It is never easy to lose weight. It’s demoralising to work hard and lose 10 pounds just to gain them back after a single cheat meal. Is it feasible to fulfil your sweet tooth desires while remaining on track with your weight loss goals?
It may appear that sweet and healthy aren’t meant to go together. But there is one solution that can allow you to satisfy your desires while still staying on track with your fitness goals. The solution is weight loss shakes!
Weight loss shakes are shakes that are high in critical nutrients that help to maintain the health of your skin, bones, hair, and muscles. Another advantage is that it does not necessitate extensive preparation or cleanup.
Weight loss shakes can be found in every nook and cranny.
It is crucial to note, however, that not all weight loss shakes are created equal. More often than not, the ones available at gyms and juice shops contain more sugar than a dozen doughnuts. Drinking those won’t help you achieve your weight loss goals.
Making your own weight loss shakes is the greatest approach to ensure that you stay on track to meet your weight loss objectives. The weight reduction shakes listed below are all excellent and require only a blender.
Protein shakes may help to reduce hunger and appetite.
Protein has been demonstrated to aid in the reduction of hunger and appetite.
One important reason for this is that protein helps you feel fuller for longer than other macronutrients. This is because the satiety hormones GLP-1 and PYY are released.
Increasing protein consumption may also result in less hunger throughout the day, according to research.
In one tiny 2005 trial, older female participants who ate a high-protein breakfast consumed up to 135 fewer calories later in the day than those who ate a low-protein breakfast or skipped breakfast.
Another small study from 2013 found that when older teen girls classified as obese ate a higher-protein breakfast, they felt less hungry throughout the day than individuals who ate no breakfast or a standard-protein breakfast.
A 2016 meta-analysis of five studies indicated a link between higher protein intake and enhanced fullness, while the authors noted that body weight, eating habits, and other health conditions also play a role in fullness perceptions.
Only a few research focused particularly at protein shakes and appetite, including one relatively small study conducted in 2019 on nine young women with obesity. It was discovered that consuming a whey protein drink actively lowered appetite.
Another small study in men from 2011 discovered that drinking 20 grammes of either casein or pea protein 30 minutes before a meal enhanced satiety and reduced the amount of food eaten, with the caveat that this effect was not evident when the protein beverages were drank just before the meal.
While the data linking protein shakes to weight reduction or weight maintenance is promising, internal and external factors have a significant impact in how strong the link may be.[1]
Weight loss shakes prepared at home
Homemade shakes may be tasty, healthful, and simple to create. Here are a handful that you will thoroughly like.
1. Cashew nut blueberry Protein Shake
- blueberries, cashew nuts, and ice cream together in a shaker.
- 34 cup cashew milk, unsweetened
- 12 cup blueberries, frozen
- 2 tablespoons oats
- 12 tablespoons unsweetened cashew butter
- 1 tablespoon vanilla extract
- 1 tbsp vanilla protein powder
The protein powder used here will keep you nourished while also providing you with a lot of energy.
Cashew butter, on the other hand, will provide you with vital fats that will keep you satisfied for a longer period of time. Finally, because blueberries are high in antioxidants, they will aid in the reduction of inflammation caused by strenuous exercise. The entire shake is wrapped in a delectable, mouth-watering wrapper.
2. Protein Shake with chocolate and cherries
- 14 frozen ripe banana, sliced into bits
- 12 cup unsweetened frozen dark delicious cherries
- a couple of handfuls of fresh spinach
- 2 tablespoons cocoa powder
- 14 tsp almond extract
- 2 tablespoons chia seeds
This protein shake suppresses cravings while maintaining lean muscle mass. Bananas are a good source of vitamin B6. This vitamin is used by the body to improve nutritional absorption. Dark cherries and unsweetened chocolate fight inflammation, whereas Chia seeds are high in omega-3 fatty acids.
3. Protein Shake with raspberries and chia seeds
- 14 cup unsweetened almond milk 1 cup raspberries
- 12 bananas
- 1 tablespoon chia seeds
- 12 avocado 12 large handfuls of spinach
- Ice
Iron is beneficial to the body because it facilitates effective energy synthesis by making oxygen transport to muscles easier. The avocado will provide you with nutritious fat, fibre, and other vitamins such as B6, which serves to fight cortisol. The cortisol hormone is a stress hormone that contributes significantly to weight gain.
4. Protein Shake with blueberries
- 1 cup low-fat yoghurt
- 1 cup blueberries, frozen
- 12 cup of ice
- 1 tbsp chia seeds, ground
This shake is ideal for those searching for a quick and easy meal. If you don’t want to deal with shakes with 20 different ingredients, this one is for you. You’ll avoid the intricacy of other shakes while retaining its flavour.
The fat-free yoghurt has protein, which will keep you from overeating, and the blueberries are high in antioxidants. Chia seeds are high in omega-3 fatty acids and fibre, which will help you feel full while fighting inflammation.
5. Shake with Banana and Cinnamon
- 12 cup rolled oats
- 1 cup almond milk, unsweetened
- 1 tablespoon peanut butter
- 12 teaspoon cinnamon
This recipe is ideal for all of the vegans out there searching for a quick cure. Oats are high in fibre, which keeps you content and full for a long time. Bananas are high in nutrients such as potassium, B6, vitamin C, and fibre.
Cinnamon contains polyphenols, which help to manage blood sugar and increase metabolism. If you aren’t vegan and want to add a little sweetness to your weight-loss smoothie, try a dash of honey.
6. Fruity Kale Weight Loss Shake
- 1 cup of kale
- 12 bananas, medium
- a 12 cup pineapple 12 cup fat-free milk (can substitute with unsweetened soy milk)
- 14 cup plain nonfat yoghurt
- 1 tablespoon chia seeds
The fibre and protein in the drink will keep you full without making you overeat on fruit or calories. Kale isn’t for everyone. It’s a good idea to get it into your system this way. However, if kale is unavailable, spinach can be used in its place.
7. Weight Loss Shake with Carrots from the Tropics
1 cup sliced carrots
1 cup mango, frozen
1 frozen pineapple cup
1 pound frozen strawberries
14 cup low-fat yoghurt
12 cup fat-free milk (can substitute with unsweetened soy milk)
1 tablespoon chia seeds
Carrots are a fantastic source of vitamin A, while milk and yoghurt will meet your daily protein and calcium requirements. Chia seeds are high in omega-3 fatty acids and fibre, so they will keep you full.
8. Protein Shake with Chlorophyll Berry
- 12 cup orange juice, freshly squeezed
- 1 cup fresh strawberries
- 12 cup yoghurt
- 2 tablespoons liquid chlorophyll supplement
The antioxidants in the chlorophyll liquid supplement will aid in the suppression of the cortisol hormone. This will result in increased fat burning as well as inflammatory control. Strawberries provide flavour and nutrition to the dish.
9. Weight Loss Shake with Bananas and Nuts
- 1 cup unsweetened Greek yoghurt
- 1 ripe banana
- 1 tablespoon almond butter
- 12 cup of ice
The banana in the shake provides healthful carbs and fibre, while the yoghurt provides protein. The almond butter will provide you with the healthful fat that your body need. Satisfaction and fullness are the names of the game when it comes to the banana nut shake.
10. Strawberry Ginger Protein Shake
1 cup fresh strawberries, frozen
14 cup skim milk 2 kiwi fruit, peeled and sliced
1 tablespoon chia seeds
1 teaspoon ground ginger
4 cubes of ice
11. Greens shaken in a glass
- 1 cup fresh baby spinach
- 12 cup diced cucumber, peeled
- 1 sliced celery stalk
- 12 medium sliced bananas
- a 12 cup pineapple
- 6 oz. plain nonfat yoghurt
- 1 tablespoon flax seeds
- 12 cup water 4 cubes ice
Yogurt is high in protein, which can keep you feeling full and energised. The vegetables are high in antioxidants and include a variety of vitamins and minerals. This shake will undoubtedly improve your immunity.
Good weight-loss practises
Losing weight is a combination of 20% exercise and 80% diet. You have the ability to work harder than everyone else in the gym. However, if the diet is bad, it is quite easy to regain the weight lost.
The simplest way to maintain your weight is to first change your eating habits. A few useful habits to develop in order to enjoy your weight loss journey are as follows:
Also Read – Aerobic Exercise Weight Loss and Other Benefits
Have a high-protein breakfast.
The above-mentioned weight loss shakes all have one thing in common. They all consume a substantial amount of protein. A high-protein breakfast will curb post-meal cravings considerably more efficiently than a low-protein or no-protein breakfast.
Water is your ally – Water is quite effective at increasing energy expenditure and the quantity of calories burned for at least an hour. Many studies have indicated that drinking water increases metabolic rate while also reducing the number of calories taken in a meal by up to 13 percent.
Increase Your Sleep Time
Sleep deprivation has been shown to have a significant impact on hunger. People who are sleep deprived experience hunger and desires. Set your alarm a little later than normal or go to bed earlier than usual, since this might have a visible impact on your weight loss journey.
Dosage and adverse effects
Because the Food and Drug Administration (FDA) does not normally examine supplements for safety and effectiveness before they hit the market, it is critical to study any components you may be swallowing, as well as the brand’s credibility.
Choose a protein that has been verified by the USP Dietary Supplement Verification Program whenever possible.
Furthermore, different protein powder companies will frequently recommend varying serving quantities. Check nutrition labels to determine the appropriate amount of supplemental protein for you.
If you are lactose intolerant and consume protein drinks manufactured with whey or casein, you may encounter the following negative effects:
bloating\scramps\sgas\sdiarrhea
These symptoms can be prevented by switching to non-dairy protein powders, such as those prepared with protein from:
eggs\peas\soy\hemp\rice
While most evidence indicates that a high protein diet is safe for most people, it may be less safe for those who have underlying kidney difficulties. If you suspect or know you have renal problems, see your doctor before increasing your protein intake.
For comparison, the recommended minimum quantity of protein for an adult male assigned at birth under the age of 65 is around 56 grammes per day. It is approximately 67 grammes per day for persons over the age of 65.
The recommended minimum quantity of protein for an adult assigned female at birth is roughly 48 grammes per day for individuals 65 and younger, and 57 grammes per day for those over 65.
Summary
There is no quick fix for success. You’ll have to put in some effort if you want to see the desired results. However, you do not have to be one-dimensional in your approach.
A mix of moderate activity, a nutritious diet that includes these delectable drinks, and healthy habits can result in weight loss without a substantial commitment to the gym.