A protein shake is a great tool for weight loss, as well as boosting your wellbeing with essential nutrients. According to research by Columbia University, people that used protein shakes and other meal replacements during their study were able to shed off more weight than people that only followed a low-calorie diet. However, though protein shakes are good for your wellness, buying them isn’t so good for your bank balance so why not try making your own shakes following these simple guidelines?
Firstly, work out how many calories are going to end up in the protein drink you make. This is important because knowing how many calories are in your shakes will ensure you don’t consume more calories than you burn off. This is particularly crucial if you are taking these protein drinks as supplements to your regular fat loss meals. To be sure of the calorie content of your shakes, use a ready-made recipe that details the amount of calories that you can expect to find in every serving of the shake. Otherwise, find a calorie counter online which can find out how many calories are present in every ingredient that you are going to use.
When it comes to the ingredients, pick ones that have low densities as these tend to make you feel fuller more easily, which will stop any cravings and unwanted unhealthy snacking. To get you started, you could consider non-fat Greek yogurt, high-fibre fruits, skimmed milk, silken tofu, wheat germ, and low fat protein. All of these foods are low in density, and far more preferable to ingredients like full-fat protein, cream, sugar, and nut butters, so avoid these as much as possible. Also, opt for natural ingredients, as these contain higher levels of the vitamins and minerals you need for better wellness, as well as being lower in calories than processed products.
Also, remember that protein drinks should be used as a meal supplement, rather than a replacement. You should only ever replace one meal a day with protein drinks, as otherwise your body won’t be able to get the nutrients it needs. You need a balanced, healthy, low-calorie diet alongside these shakes to ensure your wellness and more effective weight loss.
Finally, it’s always wise to consult your doctor before you add protein shakes to your fat loss diet, as there are the wellness risks of developing or aggravating liver or kidney problems if you consume very high levels of protein foods over a long period of time. Though protein shakes worse for a lot of people, everyone is different and you need to be sure that you are not suffering from any chronic illness that could make you prone to any potential adverse side effects.
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