Smoothies & Weight Loss
Because smoothies are so adaptable and mouthwateringly yummy, its easy to get carried away and add ingredients that turn your smoothie into a sugar-loaded, super-sweet calorie bomb and to supersize your portion size.
But healthy foods have calories too, and when it comes down to basic math, they count just as much as any other calorie
All that to say this, you need to have a clear idea why you are making a smoothie in order to control what ingredients youre adding and how much youre making.
Furthermore, while a healthy low calorie smoothie can be a great addition to a weight loss diet, as done right it is packed with vitamins, minerals, antioxidants, fiber, and even protein, its only one part of the whole .
To lose weight healthily, you also need to consider the rest of your diet, incorporate a weight loss workout plan if you are able, and keep an eye on other areas such as your sleeping habits and stress levels. This holistic approach is key to achieving healthy and sustainable weight loss results.
Read more:How to lose weight
How To Make A Healthy Homemade Protein Shake
February 29, 2020 By AliaThis post may contain affiliate links. Please read my disclosure for more information.
Learn how to make a healthy homemade protein shake with this quick and simple tutorial. Includes tips, ideas, and a customizable recipe for a DIY protein shake made with clean and nutritious ingredients.
Its a great idea to incorporate protein shakes into your diet, because they are so simple to make and are chock-full of nutritious ingredients. They make a nourishing breakfast that will kick-start your day and will keep you feeling full all morning. Protein shakes also make an ideal post-workout snack that will refuel your energy and help your muscles to heal after exercising.
How To Use Protein Powder To Boost Weight Loss
Although theres no definitive rule for how to take a protein powder, we recommend consuming one or two scoops every day with breakfast or after a workout.
The timing doesnt matter since your body uses protein throughout the day, but most athletes like to follow a strict schedule to guarantee theyre getting the correct dosages.
Simply add one or two scoops to a shaker or blender and add some milk, water, or a milk substitute to mix protein powder.
Shake vigorously until all clumps have broken and dissolved into the liquid. Alternatively, you can add protein powder to yogurt, fruit juice, or baked goods for an added protein kick.
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Thumbs Down: Avoid A Blender Blunder
With a smoothie or any blended or juiced drink, it’s easy to unknowingly swallow a lot more calories than you expect, so be mindful, according to Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins.
“We explain it to our clients this way: when you eat four apples, you’re aware you’ve eaten them, but when you drink four blended apples, it may blend down into a cup or less of liquid, and you may not realize how much you’re consuming,” they say. “Typically, when you drink your calories, instead of eating them, it isn’t as satisfying as when you eat the real food, and you end up eating more calories later in the day. And, if you’re loading your smoothies with sugar, syrup, overdoing the fruit, or other add-ins, you could be unknowingly creating a calorie bomb.”
Healthy Whey Protein Smoothie Recipes For Weight Loss
If youre looking to add protein smoothies to your weight loss journey, its vital to pack every drink with just the right amount of protein, nutrients, and energy-boosting ingredients without going overboard with calories and sugar.
Paired with exercise, meal planning, and portion control, the following whey protein smoothie recipes will help you feel satisfied, boost your weight loss efforts, increase energy and help you recover from your workouts faster.
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What Makes Protein Powder Vegan
Protein powders most commonly start from whey protein, casein, or soy. Whey protein as well as casein comes from dairy. If you have any kind of dairy intolerance, then be sure to check the label on your protein powder! These are not naturally occurring ingredients, so I lean toward plant based protein powder.
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How To Boost Flavor
Boost the flavor and nutritional power of your smoothie without adding calories by adding spices, extracts or fresh herbs.
- Herbs: Mint, basil, lemongrass, lavender, cilantro/coriander , parsley
- Spices: Cinnamon, nutmeg, allspice, ginger, clove, cardamom, cayenne pepper
- Extracts: vanilla, almond, coconut, peppermint / mint extract
- Fruit: Lemon/ lime juice
Increase flavor without adding calories by adding spices or fresh herbs.
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Can I Drink Protein Shakes Every Day
Yes, you can drink protein shakes every day as part of a healthy diet and exercise plan. However, it’s important to remember that shakes should not be your only source of nutrition.
Be sure to eat a variety of whole foods including lean protein, fruits, vegetables, and healthy fats. Drinking protein shakes in addition to eating a healthy diet can help you reach your fitness goals.
Best Whey Protein For Food Allergies: Nutrecelle Nutralean Whey Protein
After former bariatric patient Melanie Wildman had weight loss surgery, she learned her son had a life-threatening nut allergy. This turn of events inspired her to found a protein company focused on healthy weight loss and 100% nut-free, allergen-free, allergy-safe protein.
Quick summary: Nutracelle Nutrelean caters to the needs of people with severe food allergies who cant afford to risk exposure to allergens including cereals , shellfish, eggs, fish, peanuts, soybeans, tree nuts, celery, mustard, sesame seeds, sulphur and sulphites, and lupin.
Nutrition Facts
- Xanthan gum
What customers are saying about Nutralean Whey Protein:
- Im allergic to tree nuts and I have always struggled to find a protein powder or shake product that does not contain nuts, say may contain nuts, and/or is not made in the same facility as nuts. Im so glad I found nutracelle!
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Green Kale Smoothie Recipe
2 cups of chopped kale leaves3/4 cup of 1-percent milk1 banana sliced into chunks¼ quarter cup of pineapple pieces1/4 cup of plain Greek yogurt1 tablespoon of peanut butter2 teaspoons of honey
The directions are easy! Add all the ingredients to a blender and puree. You can add more milk if you prefer a smoothie with a thinner consistency.
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May Decrease Hunger And Appetite
Protein has been shown to help decrease hunger and appetite.
One key reason is that protein generally helps you feel full for longer than other macronutrients. This is due in part to the release of fullness hormones GLP-1 and PYY (
4 ).
In one small study, a high protein breakfast helped older women consume up to 135 fewer calories later in the day, compared with a low protein breakfast or skipping breakfast .
One meta-analysis of five studies also connected high protein intake and increased fullness. However, the authors cautioned that factors like body weight, eating behavior, and other health issues all play a role in the sensations of fullness 00042-3/abstractâ rel=ânofollowâ> 6).
Furthermore, another review reports that ingesting above 35 grams of protein at once appears most effective for effects like less hunger, a reduced desire to eat, and greater feelings of fullness .
Only a few studies have looked at protein shakes and appetite specifically.
One small study in nine young women with obesity found that a whey protein drink actively reduced appetite .
In another, participants given a high protein shake prior to their workout reported feeling less hungry after exercising than when given a lower protein shake with an equal number of calories (
Thus, while results are promising, numerous factors may affect protein shakes influence on appetite and hunger.
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Cucumber Smoothies For Weight Loss
Cucumber is the ideal weight loss food. Its low in calories, almost fat-free, and very hydrating, making it the perfect choice for a balanced diet.
Nutrient-dense foods like cucumbers can fill you up without adding too many calories.
You can snack on cucumbers, toss them in salads or simply try some of the following cucumber smoothie recipes for weight loss.
Are Smoothies A Good Way To Lose Weight
Absolutely!
Protein-rich smoothies will keep you feeling full. So, the cookie jar hunt during the morning will be avoided.
Smoothies will give you lots of energy, so you will feel less likely to need something to perk you up.
They help keep your digestion healthy, filling you with both insoluble and soluble fiber.
They will also boost your nutrition, giving you lots of motivation to exercise and be more active.
Sometimes, when you have no time to make high protein meals, having a quick smoothie can contribute towards healthy eating and weight loss.
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Optimum Nutrition Gold Standard 100% Whey Protein Shake
Image courtesy Optimum Nutrition
Whey protein isolates are the purest form of whey protein available. WPIs are more expensive to use than other types of whey protein, but they are among the finest proteins money can buy. That’s why, on the Gold Standard 100% Whey label, they’re the first ingredient you see.
They can pack 24 grams of protein into each serving using WPI as the main component, with top ultra-filtered whey protein concentrate , to help you build muscle after exercise.
The manufacturer of Ultra Keto prides himself on the product’s mixability. The powder has been instantized to combine readily with a shaker cup or simply a glass and spoon, as is appropriate for this high-quality substance. There’s no doubting that this is the gold standard against which all other whey supplements are judged.
Best Protein For Smoothies
After years of trying to find a powder that I enjoyed adding to my smoothies, I gave up. It didnt exist. There was either too much junk in it, or not enough of the right stuff. I went on a quest to create my own powder that I could use every day and love how it tasted, what was in it and the results I got. And I couldnt be happier with the outcome.
Protein Smoothie Boost is the best sourced plant based protein powder that isnt gritty, tastes good in a fruit smoothie and is good for you. I think youll be pretty impressed with the results. Protein Smoothie Boost is a certified organic blend that contains all 9 essential amino acids.
I used 100% organic ingredients, packed in 10 grams protein boost per serving, with no sweeteners of ANY kind. No stevia, no monk fruit, no artificial sweeteners, no sugars at all.
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Easier To Clean And Use
Everyone loves a good product that will last longer without breaking or needing maintenance to keep it running smoothly! We all have busy lives, so its best to buy something that will save you time on daily tasks instead of wasting hours weekly.
This best protein powder for smoothies weight loss is easy to maintain because of its simple design, making it very easy to clean! You can wash your best item in about 10 seconds or less! And best of all, if you do run into any trouble with your product, you can take advantage of the products warranty and get it replaced for free.
What Happens If You Drink Protein Shakes Without Working Out
If you’re not working out regularly, drinking protein shakes is not going to help you lose weight. In fact, it could actually lead to weight gain if you consume too many calories from the shakes.
Protein shakes are a great way to get extra protein in your diet, but they should be used in conjunction with regular exercise for the best results. If you’re not working out, focus on eating a healthy diet and getting enough protein from whole foods instead of relying on shakes.
Some people do opt to use meal replacement protein shakes for weight loss, but this should only be done under the supervision of a healthcare professional.
If you are looking to lose weight, there are other options besides protein shakes. Eating a healthy diet and exercising regularly are the two best ways to achieve your weight loss goals. Try incorporating some healthy snacks and meals into your diet, and make sure to get in at least 30 minutes of exercise most days of the week. You can also talk to a registered dietitian or your doctor for more tips on how to lose weight safely and effectively.
Protein shakes can be a helpful part of a weight loss plan, but they’re not a magical solution. If you’re not working out and eating a healthy diet, protein shakes are not going to help you lose weight. Talk to your doctor or a registered dietitian if you’re interested in using meal replacement shakes for weight loss.
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Can I Make High Protein Fruit Smoothies Ahead
Smoothies can be made ahead and put in the freezer. In fact, Ive got 7 Easy Make Ahead Smoothies that you can prep and store for up to 3 months. Pull them out of the freezer the night before and place in the fridge. In the morning, breakfast is served immediately!
If you want to get more veggies and fruit into your day to day food intake, try prepping Smoothie Freezer Packs as a make ahead meal or snack, too.
You can make one of these High Protein Fruit Smoothies and leave it in the fridge for up to 24 hours without all of the nutrition leaving the mix, but I enjoy them best right out of the blender!
Easy Ways To Support Your Health Goals
In addition to these incredible health benefits, smoothies are convenient for many people. It only takes a few minutes to whip up a fantastic, healthy smoothie. This is great for busy mornings and quick afternoon snacks.
You can make your smoothie making process even easier by buying frozen fruit and pre-chopped vegetables that dont need further prepping. We know that smoothies travel well and you can drink them on the go, so add these to your morning checklist! And of course, the smoothies included in this article are supportive for weight loss as well.
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Can You Make Your Smoothie Ahead Of Time
Smoothies can be made ahead of time in one of two ways. First, you can meal prep it by measuring the ingredients, storing in a storage bag in the freezer then blending when youre ready to eat.
The second option is to measure, blend and freeze up to 3 months in individual mason jars. Pull them out of the freezer the night before and keep in the refrigerator for an easy breakfast or snack the next day!
Prepping Healthy Breakfast Smoothies
If youre like me, then busy mornings typically lead to the most unhealthy breakfasts for you too. If you want to eat healthy even on your busiest of days, then prep is key! Ive got a great smoothie prep guide, which I ACTUALLY use on the regular. Pre-prepped breakfast smoothies are my go-to.
Prepping smoothies ahead and in bulk saves you time and money, as well as paves the way for healthier choices throughout your day. So prep this whole list of smoothies, or pick a few of your favs and fill that freezer with a produce rainbow of goodness!
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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 Mens Health archive that are cost-effective, delicious, and nutritionally sound.
Chocolate And Cauliflower Smoothie
Were starting this list out with an indulgent, dessert-like smoothie that heroes chocolate! A crowd-pleaser of a drink, this recipe calls for frozen bananas, chocolate protein powder, cinnamon, almond butter, and almond milk. The addition of frozen cauliflower gives the smoothie a velvet-like consistency, while baby spinach packs on the nutrition. The flavour is nutty, sweet, and addictive. Best part? This is quite balanced with healthy fats, protein, and plant-based, slow-burning carbohydrates that will keep you satiated for hours. You could switch out the greens for whatever you have on hand. That aside, this is the perfect treat to dig into when youre craving cake for breakfast.
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Are Breakfast Smoothies Good For Weight Loss
A plant based breakfast smoothie, when made the right way, can help the body burn fat as well as build muscle. Most breakfast foods in grocery stores today , contain complex, or refined carbs. And no, you don’t have to be vegan to enjoy these! I’m technically a plant powered foodie. I eat mostly plants, yet won’t say no to a slice of NY style pizza or homemade ice cream.
Refined carbs found in most cereals typically lead to:
- A quick surge of energy, then a sugar crash
- Serious health conditions such as Type II Diabetes and heart disease
- Multiple, unknown ingredients that are overly processed
Thankfully, there’s a better way to breakfast.