Meal replacement shakes are a popular diet aid, because they contain a fixed amount of calories, often less than what you would eat at your regular meal. Weight loss is about calories. If you consume fewer calories than you expend every day, you will lose weight. Crash diets do not work in the long run. Judicious use of protein shakes as part of your daily nutrition will help you lose fat, retain muscle, and keep your new body for the rest of your life.
Types of Protein
There are different kinds of protein shakes. Many ready-to-drink shakes are made with whey protein, derived from cow's milk. Some ready-to-drink shakes are low-carbohydrate, but many contain sugar and fat; they are considered a "meal replacement." You can also buy protein powder made from whey, egg white, soy, hemp and peas, or a combination of these. Mix the powder with juice, water, or low-fat milk and fruit in a blender for a good breakfast and afternoon snack.
Calories to Lose Fat
Protein has 4 calories per gram. A low-carbohydrate protein shake generally contains 20 to 25 g of protein, or 80 to 100 calories. Mixed with a banana and 1 cup of nonfat milk, it's possible that your homemade smoothie is 250 calories or less. Ready-to-drink low-carb protein shakes are usually 8 to 10 oz., with 150 to 300 calories in the container. You need to reach a deficit of 3,500 calories to lose 1 lb. of fat. For example, a daily deficit of 500 calories should translate to 1 lb. lost weekly.
Meals per Day
It is very important to eat breakfast, plus another 3 to 4 small meals throughout the day. This keeps your metabolism up. Using protein shakes for two of these meals is a good way to keep your calorie intake low, and make sure you are eating frequently. Many dieters find it convenient to have a protein shake for breakfast, and another shake in the afternoon, especially after a workout and before dinner. Try to eat one solid meal between protein shakes.
Building Muscle
The most successful weight loss plan will include daily exercise. Walking 30 minutes a day is often the best and most convenient exercise. For people who lift weights or do more intense exercise, drinking protein shakes help maintain muscle and repair muscle cell damage after a workout.
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