If you really want to lose weight then protein shakes seem most appealing. You don’t need to starve instead you will get healthier by this process as it gives your stomach a sense of fullness. It balances your blood sugar level and provides your body with energy and all the essential nutrients which you need.
There are some objections like some people think that it is less healthy to replace your meal with protein shakes as it contains fewer nutrients. But you can accomplish it by adding additional vitamins and minerals. It is proven that a person who replaces its meal with a protein shake can easily lose weight than a person without replacement.
Different researches have shown that only reducing calorie intake doesn’t work, a person can more easily reduce his weight by taking protein supplements as it makes your body feel fuller without taking many calories.
It is an effective method, burning more calories than consuming by reducing calorie intake, then increasing your physical activity. As shakes have fewer calories than full meals so, you can lose weight easily by this replacement method.
You can lose 1 pound a day by reducing the amount of calorie intake 500 less than you usually take by replacing meals with healthy protein shakes for ladies or guys. It’s not a biggie and this kind of shake can help you provide your body with necessary vitamins.
Calories needed in a protein shake:
As your meal is full of calories, carbohydrates, proteins, and vitamins and you are going to replace your meal, so you need a protein shake having enough calories to keep you healthy until your next meal. Your protein shake contains 300 to 400 calories.
If you want an effective weight loss then replace your two meals by protein shakes in a day. It will give you good results as you were expecting.
Choosing your protein:
Choosing pure proteins are the best option like whey protein, soy protein or egg white protein as it contains naturally occurring minerals and vitamins in it and it fulfills and balance requirements of your body.
It has very low carbohydrates and 130 calories. It is lactose and fat-free can digest easily.
Milk will make you feel fullness as it has slow digestion.
A person who has milk allergies can take it as a good source of protein.
Choosing your liquid:
You can choose water, almond milk, goat, or cow milk as it depends on your taste. Avoid adding sweetener or fruit juice as it increases sugar and calorie content.
For maximum weight loss keep in mind:
- Don’t replace your meal more than two times.
- Protein shake must contain at least 200 calories.
- Add some additional fibers and vitamins to meet essential nutrients.
- Take a drink when it will be convenient as when you missed any meal.
- Avoid shakes with added sugar.
- When you feel your blood sugar level drops then don’t eat starchy carbohydrate rather take a drink as it balances your blood sugar level.
- Avoid calorie-rich ingredients, stuffed in your shakes.