7 Amazing Protein Shakes for Sustained Weight Loss
Many fad diets urge you to purchase pre-packaged supplements, meals, or shakes when you decide to buy in. Oh, isn't that nice of them? They've already done the work for me! you may think.
Except then you look at the prices of these pills and potions and you begin to wonder, wait a second ... is this one of those nutrition scams?
Follow that thought, which will likely lead you to wondering if there's not a more cost-effective way to lose or maintain the weight you want. And continue that line of thinking that makes you question just how delicious those shelf-stable nutritional shakes would actually taste. (Spoiler: Most of them are sugary liquid junk.)
Protein shakes for weight loss don't have to cost you a ton of money. Protein shakes for weight loss don't have to taste terrible. And, with the recipes that follow, protein shakes for weight loss don't have to be all that difficult to whip together fast if you have a good blender. (You have a good blender, right?)
You may have even more questions still. Totally fine. It's good you're so thorough about this kind stuff. Really.
Why should I drink protein shakes if I want to lose weight in the first place?
Well, you don't have to. But protein shakes are a great way to consume your recommended 30 grams of protein per meal in order to achieve satisfaction (how full you feel during a meal) and satiety (how long you feel full after a meal)—not to mention reap the muscle-building effects of the nutrient.
And protein shakes are also a great way to sneak in fiber (another nutrient that aids satisfaction and satiety), healthy fats, and disease-fighting antioxidants.
When should I drink protein shakes for weight loss?
When you're hungry.
That might sound too obvious, but here's the thing about hunger: If you're consuming at least 30 grams of protein and 5 grams of fiber in a sitting, you likely won't feel hungry again until your next mealtime.
One exception is if you've just undertaken a massive workout, but even then you could have a shake to replenish as long as that shake is built in a healthful way.
You may be wondering about this thing called a "nutrient window," which was a theory within the nutrition community. It stated that if you didn't consume the necessary protein to build muscle and lose weight within a 30 to 60 minute window before or after a workout, your body wouldn't use that protein. New science shows that's just not true anymore.
As long as you're consuming your daily requirements for protein over the course of the day, you're fine. And that includes through protein shakes.
How many protein shakes a day for weight loss?
That's entirely up to you. How many protein shakes a day can you handle, really?
If you're the kind of person who likes to drink their meals, then, by all means, chug away. But there's no magic number of shakes that will take you to the kingdom of weight loss.
Is a protein shake a good breakfast for weight loss?
As long as that protein shake contains 30 grams of protein and five grams of fiber, yes.
Look, a protein shake is a good meal any time of day as long as that protein shake is nutritionally sound.
Yes, it is this simple.
Now onto the recipes from the Men's Health archive that are cost-effective, delicious, and nutritionally sound.
1. Peanut Butter, Chocolate, Banana
In a blender, combine 2 Tbsp peanut butter, 1 banana, 1/3 cup whey protein, 1 ½ cup chocolate milk. Blend, adding ice, if you want, until you achieve your desired consistency.
2. The Peach and Protein
In a blender, combine 2 peaches (pitted and chopped), ½ cup plain Greek yogurt, ¾ cup whole milk, ¼ cup mint, 1 scoop vanilla protein powder. Blend, adding ice, if you want, until you achieve your desired consistency.
3. Very Berry Super Shake
In a blender, combine 12 oz water, 1 cup spinach, 2 cups frozen mixed berries, ½ cup plain yogurt, 2 scoops vanilla protein powder, 1 Tbsp walnuts, 1 Tbsp ground flaxseed. Blend, adding ice, if you want, until you achieve your desired consistency.
4. Strawberry Banana Shake
In a blender, combine 12 oz water (or milk, or yogurt) 2 scoops vanilla or strawberry flavored protein powder, 1 banana, 1 cup frozen strawberries, 1 cup spinach
2 tbsp ground flax. Blend, adding ice, if you want, until you achieve your desired consistency.
5. Chocolate Cherry Shake
In a blender, combine 12 oz water (or milk, or yogurt) 2 scoops chocolate flavored protein powder, 2 cups sweet dark cherries (pits removed), 1 cups spinach, 1 Tbsp walnuts, 1 Tbsp ground flax, 1 Tbsp cacao nibs or dark cocoa powder. Blend, adding ice, if you want, until you achieve your desired consistency.
6. Vanilla Pumpkin Pie Shake
In a blender, combine 12 oz water (or milk, or yogurt) 2 scoops vanilla flavored protein powder, ¾ cup pureed pumpkin, 1 Tbsp walnuts, 1 Tbsp ground flax, ½ cup uncooked oats, and cinnamon and vanilla extract to taste. Blend, adding ice, if you want, until you achieve your desired consistency.
7. Baked Apple Shake
In a blender, combine 12 oz water (or milk, or yogurt) 2 scoops vanilla flavored protein powder, 1 apple (cored and sliced into wedges), 1 cup of spinach, 1 Tbsp of almonds, 1 Tbsp ground flax, 1 Tbsp sesame seeds, and cinnamon to taste. Blend, adding ice, if you want, until you achieve your desired consistency.
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