Whey protein is an excellent way to get your recommended daily amount of protein while on a liquid diet. Liquid diets are effective at helping you lose weight and reduce the amount of calories you eat per day. According to Krystle Nicole Russin, author of "Liquid Diet Slim Down: 150 Recipes for Healthy Fruit & Vegetable Smoothies Using Green, Natural Raw Food Sources," effective liquid dieting should include sources of protein and healthy fats in most of what you consume. The key to dieting is to stay consistent and monitor your daily caloric intake as closely as possible.
Quality of Whey Protein
Before you choose just any whey protein powder, try to make sure that the ingredients coincide with the goals of your diet and nutrient intake. Some whey protein powders contain large quantities of added sugar and sodium; these types should be avoided as they will usually be loaded with extra calories and cause bloating. Try sticking to whey protein that provides at least 20 g. of protein per serving and is less than 200 calories.
Carbohydrates and Healthy Fats
A whey protein liquid diet can provide most of the vitamins and minerals your body needs to function normally. Most of these vitamins can be found in fruit and vegetables. Additions to juices or drinks can include olive oil, flaxseed, wheat germ, nut oil, fish oil and oats. Blended together these make excellent sources of fiber and anti-oxidants. According to the University of Maryland Medical Center, the healthy fats contain omega-fatty acids that can help promote a healthy heart and help you lower your bad cholesterol.
Caloric Considerations
A whey protein liquid diet can help you lose weight because most ingredients -- such as fruits and vegetables -- are very low in calories but high in nutrients. Always be careful that you don't maintain a low-calorie diet for too long or you risk vitamin deficiencies and even a slower metabolism. Although actual caloric needs will vary, most people need around 2,000 to 3,000 calories per day to function normally. Try to make sure you get around 25 percent of your daily calories as protein; 20 percent from fat sources; and 45 to 55 from carbohydrates. You should gradually lower calories as you diet to give your body time to adjust to a smaller amount.
Sample Whey Protein Diet
Instead of using strictly whey protein in all of your drinks, try to use a variety of foods to help you get essential nutrients. For breakfast try blending some berries, a banana and an orange with 1 scoop of whey protein. For snack you can have a cup of green tea with some lemon juice. For lunch try a vegetable blend of carrots, beets, tomatoes, celery and a scoop of plain protein. Add a few drops of nut or fish oil for some omega fatty acids. Soup can also be considered a liquid during your diet. Try preparing a vegetable broth with onions, garlic, carrots, celery, green peppers and herbs. For dinner you can have a whey protein shake with some almond butter, flaxseed oil and berries. Mix and match ingredients to your taste and try to have at least three to four drink meals -- such as a shake or soup -- per day.
References
- Liquid Diet Slim Down: 150 Recipes for Healthy Fruit & Vegetable Smoothies Using Green, Natural Raw Food Sources; Krystle Nicole Russin; 2011
- University of Maryland Medical Center: Omega Fatty Acids
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