Thursday, 15 May 2014

Protein Shakes for Weight Loss

Protein Shakes for Weight Loss - The weight loss process is a lengthy process. There are many changes that you will have to make to reach your desired weight loss goal. Including protein shakes in your diet is one of them. Find out how protein shakes help in the process of weight loss and get some yummy homemade protein shake recipes in the following write-up. 

Until recently, protein shakes have been associated with body-building and weightlifting. However, lately they have also become a part of the weight loss process. The primary benefit of consuming protein shakes is building muscle mass. Therefore, for overweight people, most dietitians recommend a high protein diet in the form of protein shakes. 

Apart from getting the goodness of protein in the form of protein supplements, there are a lot of natural ingredients that can help you to enjoy the benefits in a natural way. But, before we actually look into the weight loss aspect of protein shakes, let us find out what exactly are protein shakes, in order to understand why it is so popular among the various weight loss diets. 

Protein Shakes and Weight Loss 

Research has shown that protein shake helps you lose about 4 to 6 pounds of weight a month. This is true, only if you stick to a low-calorie diet and avoid alcohol as well as fizzy drinks. At the same time an exercise program will also have to be implemented. 

It is advised that a person should consume about 1 gram of protein for every 1 pound of his weight. Therefore, if a person weighs 130 pounds, he will have to consume 130 grams of protein per day. Whatever the amount of protein requirement, it should be divided into six meals. This, however, becomes very difficult to achieve. Therefore, it is advisable to have protein shakes instead, so that you meet your daily quota of protein. 

Whey protein shakes are also used for fat loss. This is especially used by body builders, who want to get rid of fats in the body and want to lose weight at the same time. Whey protein, as well as soy protein help women to get rid of cellulite. At the same time, whey protein helps in managing weight, therefore, can be used by women in their weight loss journey. 

Homemade Protein Shake Recipes 

Protein shakes can be made either from the protein powder which are actually protein supplements, or with protein rich fruits and vegetables. To make it at home, you can mix the protein powder in water, or milk or yogurt and blend it in a blender along with a fruit of your choice. These protein shakes also taste good and come in a variety of flavors. In case your protein shake powder is bland, you can add fruits and many other ingredients to increase the flavor as well as the nutrient value of the shake. These protein supplements are either soy protein, or egg or dairy protein. 

You can also even make protein shakes without protein powder. You just need natural protein-rich fruits, nuts and vegetables and you can try out different combinations with low calorie ingredients. You can add coffee, fat-free vanilla ice cream or essence for flavor. Following are some protein shake recipes which you can easily prepare at home. 

Mocha Madness 

Indulge in the madness of rich coffee and steal a chance to lose some pounds. 


  • Chocolate flavored (nutrient rich) protein powder, 2 scoops 
  • Granulated instant coffee, 1 tsp. 
  • Chilled water, ½ cup 
  • Ice cubes, 5 

Here you can also use a nutrient-rich chocolate flavored protein powder. This will not only give your body the required amount of protein but will also fulfill the nutrient deficiency. Just collect all the ingredients and blend on high for a minute. Serve immediately. 

Strawberry Protein Shake 

Affluence of protein powder, with a tinge of strawberry color and flavor. 


  • Egg white, ½ cup 
  • Protein powder, 2 scoops 
  • Low fat yogurt, 2 tbsp. 
  • Strawberries, 3 medium 
  • Ice cubes and water 

Blend everything and drink immediately. You can use other fruits for taste if you are not a strawberry person. You can also use a flavored protein powder, in which case you can avoid adding anything for flavor. 

Egg White Shake 

Goodness of egg white with a punch of orange and pineapple. 


  • Egg white, 1 cup 
  • Orange juice, ½ cup 
  • Pineapple juice, ½ cup 

Wash the egg properly before breaking it as we are going to use the raw egg which may get infected by salmonella bacteria present in the shell. Just mix everything and enjoy the goodness of egg white shake. You can add fruits instead of juice to thicken the consistency. You can increase the amount of carbohydrates by adding other fruits. 

Ricotta Cheese Shake 

Whey protein rich ricotta cheese with nutritious banana and skimmed milk 


  • Skimmed milk, 2 cup 
  • Banana, 1 
  • Ricotta cheese, ½ cup 
  • Olive oil, ½ tsp. 
  • Honey, 2 tbsp. 

Blend all the ingredients together and serve this yummy and healthy drink immediately. Ricotta cheese has less fat that cottage cheese and is rich in whey protein hence we have included this rich dairy protein source. 

Apple Oat Shake 

Healthy oats, protein rich almond with a slight flavor of apple. Enjoy each drop of it. 


  • Instant oats, 2 tbsp. 
  • Skimmed milk, 2 cups 
  • Tofu, 2 cubes 
  • Almond, 5-6 
  • Honey, 2 tbsp.  
  • Apple 

Put all the ingredient in a blender and blend till you get smooth shake. People allergic to soy milk and honey can avoid these ingredients. 

When to Have Protein Shakes to Achieve Weight Loss? 

It is not advisable to replace each meal with protein shakes. The best time to have it is in the morning. After your last meal at night, you have fasted for approximately 8 hours. Hence, consuming protein in the morning will help in getting it assimilated faster in the body. Another good time to have it is after your strengthening workouts, as it contain nutrients and high amount of protein, which are required by the body to repair and rebuild muscles. 

When you choose a protein powder, be sure to choose a good quality powder. If the powder is not of a good quality, there are chances that it can have adverse effects on your body. If you are a vegan, then you will have to resort to soy protein powder. Best option is to have natural protein shakes which are made without protein powder. It is recommended, that protein shakes be consumed after consulting a physician. The physician will be in a better position to recommend the right quantity of protein for you.
Also read another useful article about weight loss exercises, exercises for losing weight.

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