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.
What Can I Eat On The Protein Shake Diet
The traditional version of the diet allows for one, maybe two, meals per day just replace your regular meal with a shake or smoothie. But other versions call for more flexibility: youre limited only by how many calories you want to take in each day, so as long as your calorie count remains within an acceptable range , you can mix and match your meal and shake choices .
The only real guidelines are that you should focus on getting enough protein, and you should try to eat other healthy foods like fruits and vegetables. You shouldnt use this diet as an excuse to load up on junk food or sweets!
Do Protein Shakes Help You Lose Belly Fat
If youre looking to slim down your waistline then a high protein diet has been found to help do just that.
An easy way to get a lot of protein in your diet is to supplement with protein shakes.
And if youre planning on going on the protein shake diet then I recommend only staying on it for up to a week. Otherwise, your body could easily slip into fat-storing mode. This will drastically slow down your metabolism.
This can happen a lot with super low-calorie diets. This is when your body starts restricting fat burning and can even lead to muscle burning. This can cause the skinny fat syndrome where you appeared to look thin but your body is actually mushy.
One of the benefits of taking protein shakes is itll help increase the likelihood you have success losing weight.
This study in Obesity found drinking meal replacement protein shakes was a very high indicator of weight loss success.
One of the big benefits of drinking protein shakes is they are easily accessible. Unlike meals, there is very low preparation required.
In this meta-analysis by the American Journal of Clinical Nutrition, the researchers found a higher protein diet had numerous benefits over other diets.
The researchers found a higher protein diet helped to:
- improve appetite
- weight loss
- fat mass loss
And in this study, those on a protein enriched meal replacement diet lost significantly more belly fat than those on a standard protein diet
Also Check: High Protein Smoothies With Protein Powder Recipes
Banana Oatmeal Smoothie For Weight Loss 329 Calories
Combine yogurt, oats, bananas, and vanilla and you have a winner. This smoothie has everything need to lose weight the healthy way. It has 15 grams of protein without using any protein powder.
At this point, you might wonder why I use Greek yogurt all the time in my recipes. This type of yogurt is different than your regular kind of yogurt. Greek yogurt goes through a straining process and contains almost two times the protein of regular yogurt. It also only contains half the amount of sodium! If youre in need for more protein-rich smoothies, check out these 10 Greek yogurt smoothie recipes.
Its best to choose plain Greek yogurt without any added sweeteners. Remember, were using plenty of sweet fruits in our weight loss smoothies. You really wont need any extra sugar.
What Youll Need:
- ½ tsp vanilla extract
How to Prepare:
Peel the bananas. Place everything into your blender jar and blend until smooth. You can add ½ avocado to make this smoothie even creamier and more delicious.
How To Make High
There are smoothies, and then there are high-protein smoothies. Both are easy to make and refreshing to drink, but smoothies that are higher in protein can be quick and easy meals all by themselves. The protein helps to rebuild and repair muscles after a tough workout and it makes you feel fuller, longer, helping to curb the need to reach for a snack between meals.
Packed with nutrients, homemade high-protein smoothies are also super easy to create. All you need are a few key ingredients, a blender, and a little imagination. If you’re cutting out dairy, I’ll show you how to easily make them vegan by substituting non-dairy milk, yogurt, and other ingredients in your favorite smoothie recipes. Follow these tips to make the most of your meal in a glass.
Check out our collection of Smoothie Recipes.
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The Finest Wholefood Ingredients From Where Theyre Grown Better Tasting Fresher More Nutritious
Thats things like pumpkin seeds from Northern Greece, where theyve been grown for generations. Sunflower seeds from the fields of France. Or chia seeds and golden linseed from British farms. The list goes on.
There are no cheap imports or powdered junk at Purition. We only use real food ingredients from trees and fields, not science labs or factories.
Because nothing beats whole foods and the natural goodness that they contain when it comes to good health.
Oatmeal Avocado Green Smoothie 492 Calories
I love using avocadoes in my smoothies because they give them a nice creamy and rich consistency. Although avocadoes are high in calories, they still can be great for weight loss. The calories are mostly derived from healthy fats. In fact, almost 80% of their calories come from fat.
The high content of monounsaturated fat makes them a very special fruit. The fat found in avocadoes is oleic acid. Thats the same fat youll find in olives and olive oil. The kind of fat the healthy Mediterranean diet mostly consists of.
Diets rich in healthy fats can lead to lower levels of bad cholesterol and reduce the risk of chronic diseases.
Avocadoes also may help you feel full longer and potentially reduce your overall calorie intake. One study found that avocadoes curbed the appetite of overweight people. The group in this study snacked less between meals if they ate just half an avocado with their lunch.
Another study found that people who ate avocadoes tended to have a lower body weight compared to those who didnt eat them.
Healthy fats are being metabolized differently than unhealthy fats. They may cause your body to burn more calories after eating them. They may also help reduce appetite and promote weight loss.
What Youll Need:
- 1 cup baby spinach
How to Prepare:
Peel, slice and freeze the banana the night before. Add everything to the blender jar and blend for 60-90 seconds. Enjoy!
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What Can A Person Eat On A Protein Shake Diet
Several companies offer diets that mainly feature protein shakes. For this reason, the requirements and offerings of each program vary. Some diets are more extreme, encouraging participants to eat only or primarily protein shakes.
However, the most balanced protein shake diets include protein shakes as part of a diet that is rich in other food sources.
For instance, the diet might recommend replacing one or two meals with a protein shake, then eating one or two different meals that also provide nutritional benefits, as well as snacks.
A well-balanced diet should always include an appropriate amount of protein, nutrient-dense carbohydrates, and healthful fats.
Protein Powder Smoothie Recipes
The simplest way to add protein into your smoothie is by way of a whey powder! Each of the recipes noted below is supplemented with a protein powder that you can purchase from any health food or supplement shop. The flavor may vary from recipe to recipe, but you can likely use whichever you have on hand which is a way more cost-effective suggestion than restocking your pantry with all of the latest protein powders.
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Day Detox Smoothie Diet
This 7 day Detox Smoothie Diet is so popular, its been made into a best selling cookbook!
You dont have to buy the book to get the 7 day green smoothie cleanse plan though if you do buy it, you get 3 other plans as well.
Here you will find the FREE Detox Week weight loss cleanse. It will help you shed weight fast, with the help of detox smoothie recipes
Check out this free weight loss cleanse, and the book that has become a best seller!
Green Weight Loss Smoothies
Popping into a juice bar for a cold cup of extruded kale juice may be all the rage, but when it comes to both nutritional impact and weight-loss power, juices can’t hold a candle to smoothies.
- First, most commercial juices use apple juice, which is a high-sugar, low-nutrient base.
- Second, juicing strips all the natural fiber out of produce: the rough stuff is what makes it good.
- And third, juices lack fat and protein without these crucial elements, you’re getting no fat-burning, metabolism-boosting benefits.
Next time you want to drink your veggies, blend up one of these seriously nutritious recipes from the book Zero Belly Smoothies.
All recipes make one serving.
Read Also: Healthy Yummy Smoothies For Breakfast
Blackberry Cottage Cheese Shake
Cottage cheese is a highly underrated source of affordable, quality protein, plus nutrients like calcium, says Laura Rutledge, RDN, assistant professor of nutrition at the University of Alabama, Birmingham. “Women, in particular, need adequate protein intake to help preserve muscle mass, especially if you’re restricting calories to lose weight,” she adds.
Recipe: Blend 1/2 cup cottage cheese, 1/4 cup milk of your choice, 1/2 frozen banana, 1/2 cup frozen blackberries, 1 handful fresh spinach, 1/4 teaspoon cinnamon, and 1 splash vanilla extract.
Nutrition: 158 calories, 27 g carbohydrates, 15 g protein, 1 g fat
Helps Squeeze In Extra Nutrients
Protein shakes can be a simple way to squeeze some extra vitamins and minerals into your daily diet.
Vegetables like spinach, kale, zucchini, and beets are all rich in nutrients and can be easily blended into a protein shake.
Fruits like strawberries, blueberries, bananas, and kiwis are also high in fiber, antioxidants, vitamins, and minerals and can help boost the flavor of your smoothie or shake.
Other nutritious ingredients that you can add to your protein shake include nuts, seeds, yogurt, milk, herbs, and spices.
summary
Protein shakes are a quick and convenient breakfast option that can help squeeze some extra nutrients into your diet and keep you feeling full.
Also Check: Can You Put Oats In A Smoothie
What Is The Smoothie Diet Smoothie Protein Shake Diet
As mentioned before, The Smoothie Diet isnt just a plain ebook about smoothies. It is a 21-day weight loss program to help you rapidly lose weight through easy-to-make smoothies. Its also aimed to improve your health and your energy.
Drew Sgoutas, a certified health coach, is the person behind this program. He created this 21-day program for his customers that wanted to lose weight. To assist his clients eat healthier after the 21-day program, he made this ebook so that they can stick to a low-sugar and low-fat diet.
He uses his experience as a health coach for this program. He based it on his clients needs and goals. Although he isnt a dietician, all of the ingredients and nutritional properties included are well researched to maximize the programs effectiveness. All you would be doing is to replace some of your meals with the smoothie recipes hed supplied.
To maintain the weight youve lost from coming back, the ingredient to nutrient ratios are varied week per week. Just stick to the specific frequency and sequence when you have the smoothie.
The best thing about this program is that its very flexible. So even when youve completed the 21 days, you can keep on using it until you have reached your objective. And, weight loss is not the only thing that you gain from this. You will experience better sleep, clearer skin, and more energy.
Pear Matcha Protein Smoothie
Anything green must be good for you, right? Well, it certainly makes you feel like youre doing something healthy for yourself. We love the detox-power that comes from the whole ingredients. From the pear, youll get vitamins and fibernecessary for losing weight. Matcha green tea is a great alternative to coffee for adding some caffeinated pep to your step. Rounded out with spinach and protein, this is one smoothie that hits all the healthy marks.
To make, blend the following:
- 2 scoops of your fave veggie-based protein powder
- 1 cup of almond milk
- 1 cup of spinach
- one whole pear
- 1/2 tsp. of matcha tea powder.
YUM!
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What Is A Detox Smoothie
Detox smoothies are an easy and delicious way to flush your body of toxins and help lose weight fast. They usually contain fresh vegetables and fruit, and can be made with an ordinary kitchen blender or Vitamix machine.
The typical weight loss smoothie recipe is full of vitamins, antioxidants, fiber, and other healthful nutrients giving your body a detoxifying flush. They also contain large amounts of water, which helps to hydrate your body and boost metabolism.
The idea here is to inundate your system with pure nutrition, to eat as we did as hunters and gathers well, with blender at least. So nuts, veggies and fruits are all key.
Eating this way will not only reset your system, but your taste buds too! After 3 days on a smoothie diet, you will start to crave healthier food. And if you eat processed or fried food you will feel it, youll feel sluggish and bloated. Listen to your body, it will tell you what it wants to eat by how it feels 30-60 minutes after you eat.
If you despise the taste of anything green try starting with baby spinach in all your weight loss smoothies, it has virtually no flavor and will naturally boost your metabolism. You wont even know its in your smoothie, all you will taste is the fruit. As you become accustom to the spinach try swapping half of it for kale or chard, adding more of the new greens and less of the spinach until your taste buds start to enjoy your new food.
Weight Loss Protein Shake That Tastes Like An Oreo
This weight loss shake is insanely thick, chocolatey, and literally tastes like an Oreo milkshake. I lost over 20 pounds – in 12 weeks – drinking this shake, and the best part about it is that it will keep stay full and satisfied for hours! You seriously won’t find a better weight loss drink than this.
Recommended Reading: Greek Yogurt Smoothie Weight Loss
Making Healthy Eating As Simple As We Can One Meal At A Time
The key to feeling healthy or maintaining a healthy weight is consistency. But that requires a lot of shopping, planning and prep. Its hard, time-consuming and can be expensive.
Purition makes it so much easier. If you eat 3 small meals a day, and one of them is Purition, thats 33% of the work already done for you. Youll still enjoy a healthy meal, but have more time left in the day to do the things you enjoy.
And at £1.38 per meal when you buy 3 or more 12-meal bags, its affordable too.
Protein Shake Diet Meal Plan
Heres a sample meal plan you can use while on the protein shake diet:
7AM:
- 1/2 avocado or 1 cup Greek yogurt
7PM:
- 2 cups kale
- 1/2 cup raspberries
You can also add in an extra serving of protein here if this is too difficult. Just split up your protein shakes with 1-2 servings of the protein powder for 5 total meals.
Protein Shake Diet Results
Like with any diet youre on it can become repetitive and up feeling a little boring by the end of the week.
You need to stay motivated and stick to the plan if you want to lose weight while youre on the protein shake diet.
Keep in mind a high-protein diet will be more satisfying than other kinds of diets. Studies have found protein to be quite satiating so you shouldnt feel overly hungry throughout the diet.
The protein shake diet is very simple to follow and is easy to stick to since theres low effort required.
One thing I found over the years is the more effort required for the diet the less likely they are to stick with it.
The easy-to-follow protein shake diet will help you jumpstart your weight loss and get you back on track.
If youre determined to make the necessary changes to live a longer and healthier life then the protein shake diet will help get you started.
Although I dont recommend going on it longer than one week because then it can start to mess with your bowels.
Try to have some activity while youre on the protein shake diet to increase your results.
> Are protein shakes good for weight loss?
The Last Word
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Digesting Protein Burns More Calories
Your body burns calories during digestion, and protein is the most thermogenic macronutrient. This means you burn more calories digesting and absorbing protein than you do with any other macronutrient.
The thermic effect of food refers to how much energy your body uses when digesting different foods. Proteins have the highest TEF at 20-30%, almost twice as much as carbs and fats . This means that when you eat 30-35 grams of protein at a meal, you burn up to 70-100 calories while digesting the protein.
On top of that, research suggests that eating lower amounts of dietary fat with a high protein intake leads to greater TEF, which again helps reduce belly fat .
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