One of the most common things when we have a new client coming into us is they want to know how to make the best protein shakes for weight loss.
Today we’re going to cover how to do this in a really easy, really simple way to make the best protein shakes for weight loss so you get lots of nutrient dense food. This is a big key to keeping you feeling satisfied and avoid getting overly hungry.
If you would prefer to watch a video on this topic scroll to the bottom of this article.
Are Protein Shakes Good for Weight Loss?
Yes, if done properly protein shakes are good for weight loss. The key is getting everything you need to keep your body feeling satisfied with your protein shake. The other big key is to make sure that your protein shake is helping to put you into an energy debt (burn more calories than you’re consuming).
Often people add protein shakes in addition to their other foods they’re eating without adjusting their total food intake.
If you follow the steps outlined in this article, yes protein shakes will help you lose weight.
Step #1 to Making the Best Protein Shake for Weight Loss
The first thing you want to do is make your own protein shakes whenever possible.
Reason being if you get pre-made cans of protein shakes or if you go to smoothie/juice bars and get one of theirs, there’s a few common problems.
A lot of times they’re incredibly high in sugar, they might not have that much protein, and sometimes they don’t have healthy fats to help keep you satisfied.
When you’re blending up your own you want to try to get as much whole foods in your protein shake as possible.
The best protein shakes for weight loss has five components to it.
Five Components of a Protein Shake for Weight Loss
Component #1 of Your Protein Shake
Four to five ounces of liquid. That’s just a rough guideline, you may want to add a little bit more liquid depending on how thick you like your shake. Examples of liquids you could use simply water milk, yogurt, or milk replacements like almond milk or coconut milk, just make sure that they’re unsweetened with no sugar added or sweetener added.
Component #2 of Your Protein Shake
Protein powder. One to two scoops depending on how much protein you’re looking to get in your protein shake. For females about 25-35g of protein should do well. For males about 30-40g of protein.
Component #3 for Your Protein Shake
Fresh or frozen fruit. If you’re a female you’re looking at about ¾-1 cup of fruit, if you’re a male 1-2 cups of fruit.
Note, if you’re using fresh fruit, you’ll probably want to throw in a couple ice cubes.
Component #4 of Your Protein Shake
Healthy fats. For females you’ll want about 2-3tsp of healthy fats in your shake. For males you’ll want 3-5 tsp of healthy fats in your protein shake.
Examples of healthy fats that work well in a protein shake are nut butters, hemp, chia or flax seeds.
Component #5 of Your Protein Shake
Veggies. A lot of times people are a little bit turned off by the idea of putting vegetables into their protein shake.
But if you throw a couple handfuls of greens like spinach, you don’t even really taste it. You can also build up with incredibly small amounts and slowly add more in as you get used to the taste.
Another alternative, you can put sweeter vegetables such as carrots into your protein shake.
This is a really important component that will help with making it the best protein shake for weight loss because it will increase the fiber, vitamin and mineral count all of which are going to help fuel your body.
Finally, if you really don’t want to have vegetables, you can try a greens supplement. Which is nearly as good as getting whole foods sources of vegetables, but will help to get you some of the nutrients found in vegetables.
For Weight Loss Keep Your Protein Shakes Simple
So all you do is take all five of the components outlined earlier in the article toss them into your blender, blend them up and you’re ready to go.
Most important thing is to keep it simple. A lot of times people try to get too complicated and too fancy instead of sticking to something basic that’s easy, convenient, and filled with lots of nutritious food to help you lose weight.
Protein Shakes Tip
A quick tip that helps a lot of people out, if you find you’re in a real rush in the morning or you ever want to have a shakes on the go, that’s not going to take long to get ready. You can actually put all five components of your protein shakes into a little ziplock bag and serving size and keep that in your freezer.
Then you just have to dump the ziplock bag into the blender and it only takes about 10 seconds to prepare.
There you go, now you know how to make the best protein shakes for weight loss.
How to Pick Out the Best Protein Powder for Weight Loss
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