Whey protein shakes can help you lose weight when included as part of a healthy lifestyle and low-calorie diet plan. Whey protein is complete protein, meaning it contains all the essential amino acids your body cannot produce on its own. It is a derivative of milk, but contains little to no lactose or fat. The powders can be mixed into shakes that may help squelch your hunger and retain lean muscle mass when you are trying to lose weight.
Features
Whey protein shakes for weight loss should contain all-natural ingredients and no added sugar. If you make whey protein shakes at home, you can control the ingredients and ensure they do not contain more calories than your budget allows. A healthy weight loss shake contains fresh or frozen, unsweetened fruit, low-fat milk and whey protein powder. Look for a powder that contains no added sugar, carbohydrates or supplements.
Benefits
Eating more protein as part of a weight loss plan can help you feel more satisfied, so you take in fewer calories overall. Protein also has a moderating effect on your blood sugar, preventing large spikes that lead to energy highs and lows and cravings. The body absorbs whey protein quickly, so it is often used in conjunction with weight training plans that help you build lean muscle mass while dropping fat.
Considerations
Commercial shakes and those made in smoothie bars are often high in sugar and calories. Using a commercial whey protein shake as an occasional meal replacement is okay, but you are better off making your own with whole, natural ingredients. Oftentimes, commercial meal replacement whey protein shakes leave you unsatisfied so you end up eating more at your next sitting. You must count whey protein shakes as part of your overall calorie intake -- simply adding a shake to your daily meal plan will likely cause weight gain.
Recipes
To make a weight loss protein shake that stands in for breakfast, blend together 1 scoop of chocolate-flavored whey, 1 cup frozen cherries and 1 cup soy milk. This shake contains about 300 calories and approximately 27 g of protein, depending on the brand of whey used. You could also drink half of this shake prior to a workout for energy and the other half post workout to assist with growth and recovery. You can also use a protein shake as a mid-morning or mid-afternoon shake to curb hunger between meals. For a 200-calorie snack shake with 15 to 20 g of protein, blend together half of a frozen banana, 1/2 cup of frozen blueberries, 1 cup of ice water and a scoop of vanilla whey.
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