There are plenty of weight loss shakes on the market, but for many people, it's healthier and more affordable to prepare homemade shakes. The most nutritious homemade concoctions have less sugar and fewer calories than commercial products, so they're likely to be better for the body and better for encouraging weight loss.
Benefits
Healthy diet shakes are one of the most convenient meal replacement and snack options. In most cases, they take only a few minutes to prepare. Shakes and smoothies are very versatile and easy to make from ingredients that are handy. Additionally, a healthy shake will have a balance of nutrients, vitamins and minerals, so it's likely to curb cravings and aid weight loss by limiting total calorie consumption.
Nutrition
According to the Mayo Clinic, the healthiest meals and snacks have a mixture of complex carbohydrates, unsaturated fat and lean protein, all of which tend to be beneficial for weight loss because they are satiating and low in calories. Shakes normally use fresh or frozen fruit for carbohydrates, which also adds flavor and texture. Healthy fat sources include nut butter, shaved nuts, coconut or ground flax seeds. Bases that are rich in lean protein include nonfat yogurt, Greek yogurt, skim milk or non-dairy milk such as soy milk, rice milk or hemp milk.
Ingredients
To find the healthiest commercial diet shakes, always check nutrition facts labels and ingredient lists. Pay particular attention to the amounts of sugar, carbohydrates, fiber and fat in the drinks. Healthy options limit added sugar, sodium, saturated fat and cholesterol. To add flavor and texture to homemade smoothies without packing on too many extra calories, use honey, maple syrup, agave nectar, protein powder, unsweetened cocoa powder or wheat germ.
Recipe
A satisfying, balanced and healthy diet smoothie is easy to make from yogurt, fruit and nut butter. To prepare a single serving, blend one cup of nonfat Greek yogurt with one frozen banana, one tablespoon of peanut butter, several ice cubes and a drizzle of honey. Pour the shake into a tall glass and serve right away.
Considerations
A healthy diet shake can work as a meal replacement and is likely to encourage weight loss, but it must be combined with a nutritious, low-calorie diet to do so. MyPyramid from the USDA recommends eating a balance of lean proteins, nonfat dairy, whole grains, fruits and vegetables every day. Before making any big changes to a normal diet, it's helpful to talk with your doctor or other health-care professional. Finally, as Dr. Monica Zangwill writes in an article for the Beth Israel Deaconess Medical Center, many diet shakes are unregulated by the FDA and may make unfounded nutritional and health claims, so consumers should always investigate products before using them for weight loss.
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