Weight Loss Supplement Shakes Under 200 Calories

Substituting a meal or snack with a shake is a good way to limit calories and lose weight. These shakes can be purchased ready-to-drink or made at home. They are not meant to provide total nutrition obtained from eating vegetables, fruit, meats and grains. However, shakes under 200 calories are very handy at work, school, the gym or traveling. Knowing the right combination of protein, carbohydrate and fat for your nutrition plan will help you choose the right shake.

Calories in Protein

Many shakes are high in protein because exercisers who are trying to lose fat depend on a steady intake of protein throughout the day to maintain a higher rate of metabolic output, also known as the "thermic effect" of food. Protein derived from sources such as whey, soy, egg white or peas contains 4 calories per gram. Protein shakes with less than 200 calories will have 12 to 20 grams of protein per 8 fluid ounce serving.

Carbohydrate

Shakes made with sugar, either refined or from added fruits and milks, contain carbohydrate. Carbohydrate has 4 calories per gram. Carbohydrate is necessary for muscle energy. The recommended ratio for shakes used after a workout is 4:1 carbohydrate to protein. In fact, a simple under 200 calorie "shake" with these proportions is 8 ounces of low-fat chocolate milk. The American College of Sports Medicine recommends low-fat chocolate milk as a recovery drink.

Ready To Drink

Read the label to choose a shake with 200 calories or less. Shakes with calories primarily from carbohydrate will provide quick energy before a workout. Shakes with a mix of carbohydrate, protein, a little fat and fiber are considered a "meal-replacement." If they are low-calorie, they will be labeled "lite" or "low-calorie." Most single-serving shakes under 200 calories are packaged in 12-ounce cans and paper tetra-paks, good to take along in a gym bag, briefcase or backpack.

Homemade

A shake for breakfast or a between meal snack is easy and economical. Buy a canister of dry protein powder. Use a blender or shaker cup to blend protein powder with water, nonfat milk, crushed fruit and you're good to go. For example, a banana is an excellent source of carbohydrate and also contains potassium, which muscles need. An average-size banana has 100 calories. A scoop of 25 grams of protein powder has 100 calories. Blend with one cup of water and ice cubes for a 200-calorie smoothie.