Every year we make an expensive promise with ourselves that “this year we will change our body shape, we will protein shakes for weight loss and get fit”. However, these healthy eating challenges only abound in the first few days of January. But soon, many people will resort to the comfort of their old habits.
Indeed losing weight is a challenging task. It demands a lot of substitution, a combination of foods that you should eat and the ones you should not, and it also requires an effective high-intensity workout routine. Being consistent in your diet food routine is the key here, and if you get all the basics right, then you will lose weight quickly and sustain the weight loss in the long run. Whenever you visit any health expert or dietician, most of them will recommend adding lots of quality protein food in your diet to lose weight in a healthy way.
One of the famous dietician Harjeet Kaur who works in Amandeep hospital stated that: One of the essential nutrients for weight loss is a protein which you get through protein shakes and are a convenient way of getting it. The increased protein intake suppress your cravings and appetitie. This, in turn, makes you eat less and lose body weight without starving yourself. Also, it boosts your metabolism helping you burn more calories than usual because a lot of energy is spent in digesting and metabolising it.
Research has shown that taking high-protein diets helps you in losing more fat, especially from the belly area.
In one study, participants who were on a diet were given 25% of calories as a protein which leads you to lose 10% more belly fat after 12 months.
In another study, participants were given an extra 56 grams of whey protein per day, and they lost 5lbs at the end of 23 weeks without changing anything else in their diet.
In the last study, participants were provided with 30% of calories from protein lost 8.1 lbs which are 3.7 kg as compared to those who were given 15% of calories from protein.
Delicious Protein Shakes Recipes
Undoubtedly, foods like eggs, milk, chia seeds and quina are good sources of protein. But if you want to break the streotype and monotony and want to experiment something new, then here is a list of some homemade protein shakes for weight loss that you can easily make and try at home. These protein shakes are rich in natural protein and are made with ingredients that you can find in every kitchen.
1. Peanut Butter Protein Shake
Do you love peanut butter, then this protein shake is for you. It is nutty, creamy and delicious. It does not include any added sugar and is rich in fibre and low in fat. To make this protein shake:
Blend 1 cup of yogurt
1/2 cup of almond milk,
1 to 2 tablespoons of peanut butter
15-20 green grapes. Refrigerate it and drink it chilled.
2. Chocolate and Banana Protein Shake
Chocolate has a bad reputation when it comes to increase in weight. But few people know that chocolate and bananas, in reality, make a wonderful combination. It is not only a great source of getting protein but great in taste as well. To make this protein shake:
Add 10 almonds
1/2 cup yogurt
¾ cup milk
½ teaspoon cinnamon
¼ cup cooked quinoa,
1 banana cut into chunks
1 tablespoon of cocoa powder in a blender
Blend them all till the ingrediants are mixed well. Quinoa contains all the necessary amino acids and a perfect source of protein. If you are alergic to quinoa you can use amarnath as an alternative ingrediant.
3. Berry Protein Shake
Berries are known and are considered as an excellent source of fibre which assists you in losing weight. You have the choice to use strawberries, cape gooseberries or blackberries in your smoothie. To make this energy booster drink, you need:
½ cup whipped cottage cheese
¼ cup water
1 tablespoon chia seeds
some honey if you like.
4. Vegan Protein Shake
If you are not a milk or dairy product fan but still looking for high protein shake for weight loss, then this vegan protein shake is for you. To make it blend you need:
¾ cup of silken tofu
1 cup of almond or cashew milk
¼ cup cooked oats
1 teaspoon honey
1 teaspoon of vanilla essence for flavour.
Tofu and nut milk provides protein and oats adds the necessary fibre that assists in losing weight.
5.Raw Egg Protein Shake
If you want to lose weight but interested in building muscle as well then try this home-made protein shake with raw eggs. But you need to ensure that you get good quality eggs. To make this shake mix:
1 raw egg (with yolk)
half an avocado
1/2 cup milk (you can even use coconut milk)
1 teaspoon honey
½ teaspoon cinnamon
Place all the ingredients in a blender. Blend well and serve.
6. Spinach Flax Protein Shake
Dietitian Harjeet Kaur suggests this particular protein shake from Amandeep Hospital. For this you need to have:
1 cup of unsweetened almond milk (or any kind)
1/2 cup mango chunks
1/2 cup pineapple bits
1/2 a banana
1 Tbsp flax seeds
1 Tbsp chia seeds
Blend until it gets smooth. Pour into a glass and serve immediately.
When to have protein shakes?
This is the most important question that most people ask, and that is when to have this energy booster drinks. So the best time to take any one of these proteins shakes is after a workout because this is the moment when your body needs nutrition for muscle recovery and growth. But there is one condition you must consume it within 30-40 minutes after your workout. It is necessary because the protein uptake is faster immediately after a workout. However, you can also take it before the workout. You can drink it half an hour before as well to energize yourself and boost your stamina.