Protein shakes make a great addition to any weight loss plan. It may come as a surprise to many that they do not have to taste awful. There are many simple strategies for making them palatable and adding functional ingredients to benefit your weight loss goals at the same time. Moreover, the ingredients are not expensive or difficult to find.
Step 1
Add 8 oz. of cold water, or skim or soy milk to a blender. Water is by far the leanest option for this shake, particularly for low-carb dieters. However, if you can afford the sugars in soy or dairy milk, they do add a creamy texture and enhance the taste of your shake.
Step 2
Scoop in some whey protein, equaling 20 to 30g of protein, depending on your personal requirements. Aim for 1g of protein per pound of your body weight, spread among five or six small meals throughout the day. You can also use soy protein isolate, casein protein powder, cottage cheese, yogurt or ricotta cheese as alternatives to whey.
Step 3
Add 1 tbsp. of psyllium husk or ground flaxseed (or both). These natural sources of fiber will help to prevent food cravings, stabilize blood sugar and keep you regular if you are following a low- or moderate-carb diet. Psyllium in particular has a thickening effect and gives the protein shake texture.
Step 4
Add some frozen fruit, such as berries or bananas. Frozen banana in particular gives a creamy consistency that is similar to ice cream. Just a few chunks of pre-frozen banana can make a huge difference in the taste of your shake, if you can afford the extra carbs. Experiment with different combinations. Vanilla-flavored protein usually goes well with berries, while chocolate protein mixes great with frozen bananas and peanut butter.
Step 5
Use measuring spoons to add 1 tbsp. of flaxseed oil. The omega fats in flax oil are great for weight loss and can be used as a source of energy for the body. Flaxseed oil has a natural nutty flavor and makes a good addition to most shakes. Other oils, such as olive oil, sesame seed oil, canola oil, medium-chain triglycerides (MCT oils from coconuts) or conjugated linoleic acid (CLA) can also be used as an alternative.
Step 6
Top off with 1 tbsp. of heavy cream to really give your shake a milkshake flavor. This step adds 6g of fat to your shake, which may be too much for some individuals. Particularly, low-carb dieters will benefit from the addition of heavy cream to replace the sugars and carbs they are missing so dearly.
Step 7
Add two or three ice cubes per 6 to 8 oz. of shake and blend for 35 to 60 seconds.
Step 8
Drink these protein shakes as mid-meal snacks, meal-replacements, post- or pre-workout drinks or bedtime snacks. As a general rule, add fewer carbohydrates at night to prevent fat-storage. Low-carb dieters can be more liberal with the fats while cutting carbs. Protein shakes are versatile tools that can be adjusted to fit any diet or nutritional plan.
Things You'll Need
- Skim milk
- Whey protein
- Soy protein
- Frozen fruit
- Psyllium husk
- Flaxseed oil
- Heavy cream
- Blender
References
- "Homemade Supplement Secrets;" Jeff Anderson; 2008
- "The Abs Diet"; David Zinczenko; Rodale, 2004
- "The Fat Burning Bible"; Mackie Shilstone; John Wiley & Sons Inc., 2005
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