Protein shakes for weight loss at home

To use protein shakes for weight loss, it is not necessary to exhaust your body by professional bodybuilding, because they are effective even with simpler workouts. The main thing is to cook them correctly and follow the recommendations for use. In general, protein helps to spend more energy, due to which fat reserves are burned. You can prepare protein shakes at home for weight loss from professional sports supplements or natural ingredients.

What is a protein shake for weight loss

The basis of protein shakes is dry protein, which is a powder. It is obtained from protein-rich foods. You can buy protein for weight loss in specialized stores that sell sports nutrition. Ready concentrates differ in composition and are:

  • whey;
  • egg;
  • dairy, or casein;
  • complex;
  • soy.

A protein shake is a drink made by diluting protein with juice, milk, or water. It helps build muscle tissue, perfectly saturate the body and do not contribute to the deposition of fat. Such drinks are often prepared from ordinary natural products, such as milk or kefir, with the addition of fruits, berries, vegetables, herbs, and other simple ingredients. Commercial and homemade protein drinks help with weight loss, but it is important to know the composition and instructions on how, when and how much to drink.

Composition

The specific composition of the cocktail depends on the preparation option - whether conventional products or professional sports supplements are used. The latter necessarily contain a water-soluble protein obtained from eggs, soy or whey. Specialized protein drinks additionally contain:

  • multivitamin complexes and mineral supplements;
  • sucrose or fructose, which increase the calorie content of the drink;
  • L-carnitine, which accelerates the consumption of fat;
  • chromium picolinate, appetite suppressant;
  • amino acids that slow down the process of assimilation of proteins after they enter the body;
  • fats and lactose, if the drink is whey and vegetable proteins, if soy.
fruit and berry smoothies for weight loss

From natural products

The composition of home-made drinks includes familiar products, most of which are used daily. The basis is kefir, milk, cream, cottage cheese or yogurt. To give special taste qualities, berries or fruits are added. The composition can include other ingredients that are natural sources of protein of animal or vegetable origin. This list includes:

  • seafood;
  • green vegetables - asparagus, cucumbers, broccoli, spinach;
  • nuts;
  • soy;
  • cereals;
  • cocoa;
  • grains of oats or wheat;
  • egg white.

Sports nutrition

The main component of the drink for weight loss is protein, which is contained in large quantities. It accounts for up to 40 grams per glass of drink. This amount is taken from the condition that so much the body can absorb at a time. Carbohydrates are included only in energy drinks. In any of their forms, vitamins and minerals are found:

  • fluorine;
  • calcium;
  • copper;
  • zinc;
  • iron;
  • vitamins A, B, C, E.

What is a protein shake for?

Habitual products that a person consumes daily cannot always satisfy the body's need for nutrients. This is especially true for those in whose regime there are excessive loads. This is where protein drinks come to the rescue. They are designed specifically to improve the contours of the figure and build muscle mass. By eating them, you speed up your metabolism, which helps you burn fat faster. At the same time, there is no muscle breakdown, because they are supported by a high dose of protein.

banana smoothie for weight loss

How does it work for weight loss

The body spends a lot of time digesting protein, which leads to a large expenditure of energy. The body takes the missing amount from its own reserves, which is why active fat burning begins. The effect of protein drinks for weight loss is as follows:

  1. Suppression of hunger. Due to the longer digestion of proteins, just one portion of the cocktail saturates for the next couple of hours. The result - you have no desire to break loose to have something sweet to eat.
  2. Working capacity. With normal diets, fatigue can often be felt. A large portion of protein, on the contrary, energizes, improves mood and increases efficiency.
  3. Manifold. Unlike diet dishes, cocktails have a large selection of flavors, which makes the process of losing weight much easier.
  4. Strengthening immunity. Diet is always stressful for the body. This is especially true for the amount of essential vitamins. Protein drinks saturate the body with many useful substances, which helps to increase immunity.

Benefits for Muscles

Protein is especially beneficial for muscles. It does not allow them to break down when losing weight along with fat. As a result, only excess weight is burned, and the muscles not only remain, but also gradually increase. Due to this, the body becomes more embossed. Protein is not only the building material of cells. It also performs a transport function, carries hemoglobin throughout the body, which provides all organs with oxygen. The result is that connective tissues recover faster after high loads in the gym. Because of this, muscles become hardy.

Protein shake for weight loss at home

It is not necessary to purchase special professional sports supplements. Protein drinks are easy to make at home. They can be based on fermented milk products or juice, better squeezed. Additionally, they contain vitamin and digestive supplements. Do not use only sugar and other products with it in recipes. Otherwise, the calorie content of the finished product will increase significantly.

How many calories does

When losing weight in any way, it is very important to take into account the calorie content of any products and dishes from them. The energy value of protein shakes is low. It is about 200 kcal per serving in the form of one glass. More precisely, the calorie content is determined by the specific components of the recipe. With such a small energy value, drinks contain many nutrients. For example, one glass contains the same amount of protein and iron as a beef steak. For this reason, they help not only to lose weight, but also to get better.

protein shake for weight loss

How to cook

To make a protein drink yourself, you do not need special culinary skills. To get started, choose a recipe. There are sweet options with fruit or more hearty options with vegetables. In any case, fermented milk products are taken as the basis, more often kefir, milk or cottage cheese. It is better if they are low fat. Instead, you can use freshly squeezed juice, but it is important to combine it correctly with other ingredients. Additional ingredients are not only fruits and vegetables. It can be berries or cereals. The cooking principle is simple:

  • all solid ingredients are ground with a blender;
  • then they are mixed;
  • at the last stage, everyone is poured with kefir, yogurt or another product taken as a basis.

Diet

Even with the great benefits of protein drinks, taking them uncontrollably and in any quantity is not worth it. It is better to use a special system that will take into account recommendations for their use. Otherwise, the result of losing weight will be lower than expected. The use of protein drinks cannot be called a specific diet. This is just a set of rules, following which, you can quickly achieve a slim figure. As for the main diet, here it is worth adhering to the following:

  • eat 3-4 times a day;
  • reduce portions to 200-250 g;
  • drink enough liquid - up to 2-2. 5 liters;
  • prepare food by boiling, stewing, baking or steaming;
  • do not skip meals;
  • refuse sweets, flour, fatty, fried and salty products;
  • exclude fast food, semi-finished products.

When to drink

Protein drinks for weight loss are important to drink at a certain time. The best option is 15 minutes after training. This is the period when the body opens the anabolic window, which is characterized by more active protein absorption. It is immediately spent on muscle recovery, so there will be no fat deposits. In addition to drinking after a workout, you can drink a drink:

  • in the morning instead of breakfast;
  • during the break between breakfast and lunch;
  • at night 2 hours before bedtime.
girl drinking a slimming cocktail

How to drink a protein shake

It is worth starting with 1 serving daily to check the reaction of the body. Then the dosage can be gradually increased, bringing it up to 2-3 times. You need to drink in small sips to stretch the process of pleasure and just for a good assimilation of the ingredients. It is not recommended to replace drunk full meals. For effective weight loss, the diet must be balanced in terms of protein, carbohydrates and fats. Here are a few more rules of thumb:

  • for an effective result, add daily physical activity in the form of morning exercises, fitness or just running;
  • prepare a drink just before drinking in the amount required for one dose;
  • combine with whole grain bread, fruits or nuts, which additionally saturate the body with carbohydrates.

Daily dose of protein

It is equally important to consider the calculation of the daily dosage of protein that can be absorbed by the body. It is believed that the stomach digests only 40 g at a time. A high dosage can overload the work of the kidneys and liver. The specific value for the day is best calculated taking into account its own weight. The minimum amount of protein is 1-1. 5 g per kilogram of body weight. Half of this amount comes from natural protein.

Recipes

You don't need protein powder to make natural protein drinks. All ingredients are regular products that naturally contain protein. Below are some of the most delicious and popular recipes. The first of them is "Assorted for weight loss. "The ingredients for it will require the following:

  • fat-free cottage cheese - 200 g;
  • milk - 200 g;
  • cinnamon - to taste;
  • fruits - bananas, kiwi, apples or any other to taste;
  • cinnamon - 0. 5 tsp;
  • oatmeal - 2 tablespoons.

The cooking method is very simple:

  1. Rinse the fruit, peel if necessary and cut into small slices, then throw into a blender.
  2. Next, add milk to the same place and add softened cottage cheese with oatmeal.
  3. Mix everything with a blender, then sprinkle with cinnamon on top.
milkshake for weight loss

Another very simple cocktail recipe is prepared with the addition of berries. In general, the list of ingredients is as follows:

  • kefir 1. 5% - 200 ml;
  • milk - 200 ml;
  • berries - 200 g.

The preparation of the cocktail is carried out as follows:

  1. Rinse the berries thoroughly, dry them, then slightly knead and load into a blender.
  2. Pour kefir with milk there.
  3. Blend all ingredients until smooth.

The following recipe is very original. The drink is called "Strawberry in Chocolate", but in the composition, not sweets, but cocoa powder are used to give the chocolate flavor. The ingredients needed are the following:

  • strawberries - 4-5 berries;
  • skimmed milk - 1 cup;
  • cocoa - 1 tablespoon;
  • protein powder - optional 2 large spoons.

The principle of preparation is as follows:

  1. Rinse the strawberries, dry them, then beat until gruel.
  2. Next, add cocoa and protein powder, pour everything with milk.
  3. At the last stage, beat everything with a blender until smooth.
  4. To make the drink fresher, add a couple of ice cubes.