Deciding to adopt a healthier diet and lifestyle is a wise choice, especially with the obesity epidemic in our country. When considering how to supplement your meals for a comprehensive weight loss plan, it's important to be cautious.
The diet and fitness industry, worth billions, often bombards us with advertisements for weight loss pills, supplements, and meal replacements. Claims of drinking two shakes a day and eating a small meal for good health are common.
However, protein shakes have not always had the best reputation. Many pre-mixed shakes are full of artificial sweeteners and flavors to cover the unpleasant taste of synthetic vitamins. Some don't even reduce sugar and sodium, which can contribute to weight gain.
Fortunately, there are tasty plant-based protein shakes available. It's advisable to avoid expensive pre-mixed shakes, as they often contain artificial sweeteners that could pose health risks.
BEST PROTEIN POWDER TO LOSE WEIGHT
Keep in mind that protein powders vary in composition. Some include additional amino acids for muscle building, favored by weightlifters. For weight loss, opt for a protein powder free of starch sugars. Seek out options low in carbohydrates and devoid of milk proteins if you're looking for a vegan choice.HOW OFTEN SHOULD YOU HAVE A PROTEIN SHAKE
Starting your morning with a protein shake can be an ideal way to give your body a protein boost. It may help stabilize blood sugar levels and prevent hunger pangs before lunch. Consider having a protein shake before or after your daily workout for added benefits.
You might choose to substitute two daily meals with protein shakes, followed by a low-carb, high-protein meal. Depending on your calorie goals, you could add healthy snacks or an additional shake. However, avoid consuming them before sleep to prevent an unwanted surge of energy.
It's important to balance protein intake since you also consume protein through whole foods. The recommended daily protein intake is approximately 46 grams for women and 56 grams for men within the 19-30 age range. Excessive protein can lead to health complications.
SEEK PROFESSIONAL MEDICAL ADVICE
Before adding protein shakes to your diet, discuss your medical history and any current medications or supplements with your healthcare provider. Individuals with diabetes or kidney conditions should exercise caution with high protein consumption.
BE AWARE OF PROTEIN POWDER SIDE EFFECTS
Even when consuming plant-based protein powder, initial digestive discomfort such as gas and bloating may occur. Certain studies indicate that soy protein could contribute excessive plant estrogens, potentially leading to health concerns in women. It's crucial to check the protein powder label for any artificial additives, fillers, or allergens.
WHAT YOU NEED TO GET STARTED
After receiving clearance from your healthcare provider and finalizing your diet and exercise regimen, you'll need protein powder and a blender. Invest in the highest quality blender that your budget allows, available at department stores or online. For those who enjoy icy protein shakes, opt for a blender with multiple speeds and the ability to crush ice.
Your creativity is the only limit to what you can add to your protein shakes. Employ whole foods and natural flavorings to craft delicious, fat-burning shakes that the entire family will love. Below are some tasty protein shake recipes to try.
1. CHOCOLATE PEANUT BUSTER SHAKE
Whether it's peanut butter in chocolate or chocolate in peanut butter, the result is a guilt-free treat reminiscent of the classic chocolate peanut butter cup. This shake also packs a substantial protein punch to support your weight loss efforts.
INGREDIENTS:
- 1 scoop (1.5 tablespoons) of vegetarian protein powder, chocolate or vanilla flavor
- ½ cup of skim milk or unsweetened nut or rice milk
- 1 tablespoon of cocoa powder
- 1 tablespoon of unsalted, natural peanut butter
- 2 tablespoons of maple syrup or honey
- ½ of a frozen banana, peeled
- ¼ cup of chopped unsalted peanuts (optional)
INSTRUCTIONS:
Combine protein powder, milk, and cocoa powder in a blender and blend until smooth, about one minute. Add peanut butter, banana, and syrup; blend until creamy, another one to two minutes. If needed, use a spatula to scrape the sides of the blender. If the peanut butter remains lumpy, add a few tablespoons of cold water and blend until smooth. Optionally, top with chopped peanuts.
2. IT'S EASY BEING A GREEN SHAKE
Struggling to get your kids to consume their daily vegetable intake? Try this delightful green shake that even a famous cartoon sailor would approve of. It's packed with protein from baby spinach, and your family will never suspect.
INGREDIENTS:
- ¼ cup cold purified water
- ¼ cup organic apple juice, no added sugar
- ½ lemon, juiced
- 1 scoop (1.5 tablespoons) vegetarian protein powder, plain or vanilla
- 1 small pear, cored and chopped
- A small bunch of baby spinach, roughly chopped
- ¼ avocado, peeled and cubed
- ½ frozen banana, peeled
INSTRUCTIONS:
In a high-speed blender, combine water, apple juice, lemon juice, and protein powder; blend for about one minute. Add pear, spinach, and avocado; blend until smooth and creamy, scraping down the sides as necessary.
3. PURPLE HAZE PROTEIN SHAKE
This delightful shake is irresistible with its vibrant color and delicious flavor. The purple hue is achieved by blending a variety of dark berries, packed with essential nutrients and antioxidants. Greek yogurt adds a boost of protein and a luxurious creaminess to the mix.
INGREDIENTS:
- 1 cup low-fat vanilla Greek Yogurt
- 1 scoop (1.5 Tablespoons) vegetarian protein powder, plain or vanilla flavor
- 1 cup frozen mixed berries (blueberries, blackberries, raspberries, strawberries)
- 1 organic orange, peeled and segmented
- 1 frozen banana, peeled
INSTRUCTIONS:
In a blender on high speed, combine yogurt and protein powder. Blend for about 1 minute until smooth.
Add the frozen berries, orange segments, and banana. Continue blending until the mixture is smooth and creamy, about 2 minutes, scraping down the sides as necessary.
4. THE FUNKY MONKEY PROTEIN SHAKE
Ever wondered why monkeys are so energetic? It might be because bananas are full of potassium and vitamins. This fun shake also includes a jolt of energy from your favorite coffee and flaxseed for added fiber.
INGREDIENTS:
- 1 cup chilled, freshly brewed coffee
- 1 cup low-fat Greek yogurt, plain or vanilla
- 1 scoop (1.5 Tablespoons) vegetarian protein powder, plain or vanilla flavor
- 2 frozen bananas, peeled and sliced
- 1 Tablespoon honey or pure maple syrup
- ½ teaspoon ground cinnamon
- ¼ teaspoon freshly grated nutmeg
- ¼ teaspoon pure vanilla extract
- 1 cup ice, cubed or crushed
INSTRUCTIONS:
In a high-speed blender, combine the coffee, yogurt, and powder; blend until smooth, which should take about one minute.
Next, add the bananas, honey, cinnamon, nutmeg, vanilla, and ice; blend again until smooth and fully mixed. If desired, garnish with additional banana slices.
5. ORANGE YOU GLAD IT’S A HEALTHY PROTEIN SHAKE
Oranges, the classic breakfast fruit, are rich in Vitamin C and calcium. Combined with Greek yogurt, strawberries, and other healthful ingredients, this protein shake is a delightful burst of sunshine. It's so good, you might want to make extra for your family.
INGREDIENTS:
- 1 cup low-fat vanilla Greek Yogurt
- 1 cup skim milk, or your choice of unsweetened nut or rice milk
- One scoop (1.5 Tablespoons) of vanilla vegetarian protein powder
- 2 large organic oranges, one peeled and sectioned, the other thinly sliced into pinwheels
- 1 cup fresh or frozen organic strawberries
- 1 Tablespoon light agave nectar
- ½ teaspoon pure vanilla extract
- 1 cup crushed ice
INSTRUCTIONS:
Blend the yogurt, milk, and protein powder on high speed until smooth, about one minute.
Add the orange sections, strawberries, agave, vanilla, and ice. Blend on high until the mixture is smooth and creamy, which will take another 1-2 minutes. Scrape down the blender sides with a spatula as needed. Garnish with orange pinwheel slices before serving.
Source: www.powerofpositivity.com
