As many souls on earth, I think there is the number of opinions that exist on weight loss is equal. Everyone has an opinion and knows all the tricks right? Wrong, I generally take fitness and health advice from someone that is accomplishing in that field. I hope you are one of those people that takes advice from someone that takes advice from someone that has proven to be successful for something specific.
I would never ask my Gym instructor for advice on my stocks or where to invest. Equally, when someone overweight wants to tell me about their magnificent diet plan I shut down. I have a friend that is a bit of a know it all. He is tremendously overweight but always wants to tell you how to eat. I simply don’t listen as I don’t believe he knows anything about the topic as I can see it is not working for him.
I guess what I am trying to say is use your time wisely and make sure you get all the facts, and not a twisted version of the facts, the correct ones. As I have said before shakes can do the trick but if you choose incorrectly you might have just as well just eaten as many of them are not only fattening they are very unhealthy. I will always preach this fact and you will hear it time and time again in my articles but whichever shake you decide on, make sure you research it and always consult your General Practitioner.
A large positive about diet shakes or meal replacement shakes is that you keep a very tight control on calorie intake and it is very easy to monitor. Most meal shakes contain 200 – 400 calories and a healthy amount of protein, fibre and essential vitamins and the minerals your body need. For the above-mentioned reason, meal replacement shakes are an easy way to get healthy and have a low-calorie meal on the go! So let’s find out are they effective for losing weight? So let’s look at shakes and how they healthy and easy they can be to introduce into our diets.
Weight loss shakes(Facts or Fiction?), Let’s find out……
For this article I am going to stick to protein shakes as there are simply too many to review in one article but I will do other shakes as well in future.
Protein powder used to be a product that we knew to be great but it was not available to all of us. So we all heard how good the product are but had limited access. Across the globe, the weight loss industry is worth billions and growing so when people find it hard to make a choice between products I completely understand that it can be a daunting task.
Protein is a Macronutrient, meaning that our bodies require large amounts of proteins for a balanced diet. Once the body has absorbed proteins it is broken down into various amino acids and then builds into new proteins making red blood cells and building muscle.
With the supplement industry ballooning, the consumer is spoiled for choice. Here are some tips to look for when looking for supplements.
So my first question is why protein shakes?
The most common types of protein shakes are made from whey, a byproduct of cheese products. I have read that whey products can be broken into a few different categories concentrate, isolate and hydrolysate. I read the pros and cons of each and I will list it here for you.
Pros: Concentrate mix well in water and taste the best. It’s also the cheapest option.
Cons: It has about 80 pc protein. You have carbohydrates in there – about 5 grams of carbs per serving and 3 grams of fat. It also has lactose in it.
Whey protein supplements are widely available from most retailers.
Pros: This has been filtered through another process and the fat and carbs have been removed. The protein content is hight up to 90 pc. It contains little to none fat and carbs. The lactose content is almost 0. People that are lactose intolerant will do well with this product. As far as taste go it is tolerable.
Cons: This product does not mix very well.
Pros: It has been filtered even more and is plus minus 95% protein. If you exercise twice a day this product will be absorbed by the muscles very quickly.
Cons: It’s the most expensive, does not mix well and are not tasty.
There are advantages to vegan protein supplements even if you are not vegan. Protein is an important part of a healthy diet and animal sources are the most common choice.
Protein breakfast truth’s
Consuming protein is important and even more so at breakfast because it helps stabilize your blood sugar throughout the day.
Not only does plant-based proteins build healthy muscles and tissues, but plant-based protein also tends to be lower in calories and fat than their animal counterparts and are high in fibre and essential nutrients. Firstly plant-based protein is obviously better for the environment. Whey protein is great for building muscles but some people might have allergies to whey. Most plant-based proteins are gluten-free.
Make sure to get your fibre
Plant-based proteins are fibre-rich and great for you. Not only is fibre great for good digestion but fibre can also help with your heart health. Protein takes longer to digest than fat or carbohydrates. Eating more protein will kick the metabolism into gear. The more the body works on metabolizing plant protein the better your body is at burning the extra fat you are trying to get rid of. Plant-based protein performs double duty to help you achieve your weight loss goals. Plant-based products also offer a lot of extra vitamins and minerals we all need. Plants are filled with anti-oxidants and other vitamins that you just won’t get by consuming animal protein alone.
The Mericle Fruit & Veg
Adding fruits and veg to your plant-based protein is a great idea. Protein powders are a quick and easy way to get all the nutrients your body need. We live in an extremely high paced age so making a well-balanced meal can be difficult. We need to get all the vitamins we need somewhere and a protein powder is a great easy fix. It’s definitely not recommended to live of shakes but replacing a meal here and there is great if you are in a time crunch.
Don’t drink yourself fat
Another great advantage of plant-based proteins is that you have no risk to absorb growth hormones or antibiotics that might be present in the whey proteins. Plant-based proteins might contain some fats but remember fat is not always the enemy. Fat is necessary for your body to absorb vitamins and to perform some very important functions. Certain fats like saturated fats that are present in coconut can also assist with weight loss. In my opinion, it is definitely worth looking into as many studies have shown this fat assist with weight loss.
For those calorie counters coamings us, this is also ideal, ad some fruit and veg and keep the calories down. You can eat quite a bit of fruit and veg and you would have had the same amount of calories that you would consume in a tiny piece of meat. I did post an article on food comparisons as far as calories go but I found these few examples on the internet and want to compare some more.
One cup of chopped chicken will give you about 240 calories, so let’s compare it to some fruit or vegetables.
: 10 full carrots will be plus minus 250 calories
: 2 Cups of Peas are roughly 240 calories
: 33 Cups of Spinach equals roughly 231 calories
: 2 and ½ apples = 232.5 calories
Astonishing when you look at comparisons how one start having a mind shift. So We have been looking at protein shakes let’s look deeper at shakes solely for the purpose of losing weight. Make sure you look at the calorie intake per serving because the main aim is to take in fewer calories than you burn. As said before work on a calorie deficit. There are shakes and then there are weight loss shakes so make sure you understand the difference. A common myth that exists is that if you drink shakes you will lose weight and that is simply not true.
Let’s look at some good shakes and some bad ones and let’s compare their calorie contents. I think it’s common sense to say that if you wanna gain weight you should consume more calories than you burn in any given day. There are specific shakes for people that want to gain weight just make sure that you read the packaging and that you getting the correct product.
Are all weight loss shakes fattening ?
There is some smoothies and shakes that can be fattening. I use to think those green smoothies I see so many people drink was healthy until I asked around and read up on it and realised that 1 glass of that health juice has a staggering 1000 calories and in many cases even more. I was shocked when I realised one MUST be mindful of what you drink. I think we are clear on the shake front, what I really want to get to is smoothies and other drinks that we love.
Low-calorie Smoothie Recipe’s
People tend to make smoothies using a lot of power for a short time, I personally have found starting slow and increasing the speed gives the smoothest consistency.
Berrie and Beet Smoothie
1 cup blueberries, ½ cup fresh frozen raspberries, 1/3 cup sliced cooked beets, ¼ cup nonfat Greek yoghurt, ¼ cup non-fat Greek yoghurt, cup fresh orange juice. (Just over 200 calories)
The Bright & Fresh Basil Smoothie
2 Cups frozen or fresh strawberries, ½ cup loosely packed basil leaves, ¾ cup original unsweetened almond or goats milk. ¼ cup greek yoghurt, 1 tablespoon honey. These ingredients will serve 2 people and will astonish at a very low 117 calories depending on the milk you use.
Ginger, Oats and Berry delight
¼ cup prepared oatmeal, ¼ cup 1% low-fat milk, ½ teaspoon grated fresh ginger, 1 cup fresh blackberries, ½ cup sliced strawberries, 1 teaspoon honey, ½ cup ice. This smoothie is delightful tasting and leaves you feeling fresh. Total Calorie count 179
Grapefruit, Peach and Ginger Smoothie
This smoothie has a tang of flavour with citrus being the star of the show. This smoothie is ideal for those hot summer days. 1 cup fresh grapefruit, 1 teaspoon grated ginger, 1 cup frozen peaches,1/2 a cup froze or fresh banana, ½ teaspoon chopped mint. 223 Calories
Verry Berry Peanut smoothie
¼ cup low-fat milk, ½ medium ripe banana, 1 tablespoon creamy peanut butter, 1 cup frozen raspberries, ½ cup crushed ice. Total calories 237. The perfect smoothie for the nut lovers and those that dare to try different things.
Spinach and almond butter dream
This smoothie is loaded with protein and fibre. This is a great day starter or just refreshing after a strenuous workout. 1 tablespoon almond butter, ½ cup fresh spinach, 1 cup sweetened almond milk, ½ frozen banana, ½ a teaspoon cinnamon. 189 calories.
Watermelon mint surprise
2 Cups seedless watermelon, 2 tablespoons fresh mint, 1/3 Cup low-fat plain yoghurt. A very low 98 calories.
Chocolate Breakfast Blast.
If you love all things sweet you will love this smoothie and be astonished how low the calorie count is. 2 Cups sweet dark cherries, 1 tablespoon unsweetened cocoa powder, 6 ounces unsweetened almond milk, 2 cups spinach. 96 calories
Peaches and Cream Smoothie
½ Cup fresh sliced peaces, ½ cup nonfat buttermilk, ½ a medium banana, 2 teaspoons honey and ½ crushed ice. 231 Calories
I must say I have always been a smoothie lover but