With milkshake recipes abounding that promise both weight loss and weight-gain, dieters may be understandably puzzled. The key to figure-friendly shakes is to use low-fat, low-calorie versions of traditional milkshake ingredients, and to watch your portions. Made correctly, an 8 oz. serving of a diet milkshake such as those concocted by Mayo Clinic dieticians contains only about 175 calories and 1 g saturated fat, while adding fiber, vitamins and minerals.
Distinguish Between Desserts and Meals
In diet plans, a dessert shake should be low in fat and calories because it will be consumed in addition to your regular sensible meals, notes the Mayo Clinic. If you make shakes with added protein packets, remember to use the drinks as occasional meal replacements, rather than as a second course to dinner or lunch. Protein shakes are higher in calories than diet milkshakes.
Nix the Bad Guys
Glance through weight-gain or traditional milkshake recipes for an idea of what to avoid in your diet versions. Full-fat ice cream, whole milk, instant breakfast packets, cream, fruit packed in heavy syrup, malted milk powder, chocolate chips, candy bars, coconut milk, condensed milk, sugar and ice cream toppings like chocolate or strawberry syrup should all be banished from your blender.
Use Low-Fat Milk
Skim milk and unsweetened or lightly sweetened soy milk, rice milk or almond milk make sensible bases for milk shakes. Traditional milkshakes rely on full fat milk, which is higher in calories and saturated fat.
Incorporate Fresh Fruit
Fresh fruit stands in for the sugary flavored syrups traditional milk shakes use. Strawberries, raspberries, peaches and other juicy fruits are much lower in calories and higher in vitamins than ice cream syrup. They also add fiber, which stabilizes blood sugar and makes you feel full more quickly than sugary additives do. Alternatively, give your milkshake a smoothie vibe by incorporating orange or unsweetened pineapple juice.
Add Frozen Fruit
Frozen fruit not only contributes extra flavor and nutrition, but takes the place of high-fat ice cream in milkshakes. Frozen bananas, for example, have a creamy, ice-cold characteristic that mimics diet-busting ice cream.
Thicken with Dried Fruit
For a diet milkshake so thick you can consume it with either a straw or a spoon, add about 1/3 cup chopped dates or figs to the milkshake. Soak the dried fruit first to achieve a blendable texture, then process the pieces with your other ingredients.
Include Frozen or Regular Yogurt
While it's possible to make a weight loss milk shake using just frozen fruit as your ice cream substitute, low-fat regular or frozen yogurt also adds creaminess and flavor without blowing your diet. If you use regular yogurt, add a frozen banana and several ice cubes to attain the frosty feeling of a regular milk shake.
Put it All Together
Of course, you won't need to use every recommended figure-friendly ingredient. Begin by combining 1 cup of frozen materials like frozen fruit, ice cubes or low-fat yogurt, ½ cup skim or soy milk, 1 cup fresh fruit and optional dried fruit, for thickness. Whirl it in a blender until the beverage is smooth. If it's too thin for your taste, add more frozen or dried fruit. If you'd like a more drinkable concoction, add low-fat milk or orange juice.
References
- Mayo Clinic: Frosty Almond Date Shake
- Mayo Clinic: Strawberry Banana Milkshake
- MedlinePlus: Fast Food Tips
- Mayo Clinic; Protein Shakes: Good for Weight Loss?; Katherine Zeratsky; April 17, 2010
- SLUCare: Milkshakes and Drinks - To Help Gain Weight
- Gustavus Adolphus College: Milkshake and Smoothie Recipes
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