A whey protein shake for breakfast and lunch can help jump-start your low-carb diet, break a plateau or get you back on track after holiday eating. A 2008 study in "Nutrition & Metabolism" showed people who ate a reduced-calorie diet with whey shakes lost significantly more fat and preserved more muscle compared to the placebo group. Whey-based shakes, combined with a low-carb meal and optimal nutrients, can accelerate fat burning and help you meet your weight-loss goals.
Breakfast Smoothie
Whether you suffer egg burnout or want to save calories, a nutrient-dense whey-based shake makes a quick, convenient low-carb meal to start your day. Blend a scoop of unsweetened whey with frozen blueberries, coconut milk and 2 tbs flax seed. The protein, good fat and fiber keeps you full and helps burn fat. According to Jonny Bowden, Ph.D., author of "Living Low Carb," fiber binds water in the stomach, suppressing hunger and making you less likely to overeat. Furthermore, fiber enhances blood-sugar control and reduces the calories your body absorbs. If you lack time and a blender, find a whey-based meal replacement shake with less than 5 g of carbs. You'll get protein, good fat, fiber, vitamins and minerals for under 200 calories.
Lunch Shake
Trade the chicken Caesar at lunch for a protein shake. Combine a scoop of low-sugar chocolate whey, almond milk, natural peanut butter and 1/2 cup strawberries. You'll get a satiating, nutrient-dense meal that satisfies your sweet tooth and boosts your weight-loss efforts. If lunch entails a 15-minute respite at your cubicle, keep a shaker cup with whey nearby. Combine the shake with 2 oz. of almonds, and you'll get protein, fiber and good fat that keeps you full for hours. Nuts, like whey, help support your weight-loss efforts. A 2009 study in "The American Journal of Clinical Nutrition," for instance, concluded nuts can help control your weight and prevent weight gain.
Low-Carb Dinner
A low-carb dinner should provide the same fiber, protein and good fat as your shakes. Center your meal on non-starchy vegetables and lean meats. Eat until you're pleasantly full, but not stuffed. Begin with a green-leaf salad with oil and vinegar or a low-sugar dressing. Or, choose a low-carb vegetable soup. Focus your entree around 4 oz. to 8 oz. of grilled or roasted poultry, fish or red meat. Avoid processed, breaded or fried meats. Green vegetables work best for low-carb meals, and limit starchier vegetables, like sweet potatoes. Good fats help you properly absorb nutrients. For instance, saute spinach in garlic and olive oil. If you want dessert, have a cheese plate. Or, make whipped cream sweetened with stevia, and combine it with fresh blueberries.
Optimal Nutrients
A premium multivitamin-mineral helps you cover potential deficiencies on a low-carb diet. Find a multi with optimal B vitamins, which assist in metabolizing food and sustaining energy levels. Likewise, you need magnesium, chromium and other minerals to help your body efficiently regulate blood-sugar levels and burn fat. If you don't eat wild-caught fish, you should also supplement with omega-3 fatty acids, which can potentially help to improve everything from skin problems to inflammation to type 2 diabetes. Finally, alpha-lipoic acid can protect your liver, recycle antioxidants like vitamin C and improve insulin sensitivity. A 2011 study in "The American Journal of Medicine" concluded that obese people who used 1,800 mg of alpha-lipoic acid lost significantly more weight than a placebo group.
References
- "Nutrition & Metabolism"; A Whey-Protein Supplement Increases Fat Loss and Spares Lean Muscle in Obese Subjects: A Randomized Human Clinical Study; Joy L. Frestedt, et al.; March 2008
- "Living Low Carb"; Bowden, Jonny, Ph.D.; 2010
- "The American Journal of Medicine"; Effects of Alpha-Lipoic Acid on Body Weight in Obese Subjects; EH Koh, et al.; January 2011
- "The American Journal of Clinical Nutrition"; Prospective study of nut consumption, long-term weight change, and obesity risk in women; Maira Bes-Rastrollo, et al.; June 2009
Member Comments