Running in the mornings, going to the sauna, using pharmacological preparations, acupuncture - which is what people who want to lose weight do not resort to. Naturally, the now fashionable protein shakes for weight loss, reviews of which are very quickly distributed in the media, attracted the attention of a third of the country's population. Can a miracle cocktail solve a long-term problem once and for all? This remains to be seen.
The best cocktail in the world
And here is an example of how to make a protein shake for weight loss at home. “We are losing weight together,” reads the next heading of an article in a women's magazine. All ingredients are available on the market and are quite inexpensive, you just need to mix them correctly in a certain proportion - and the cocktail is ready. Mix half a glass of skim milk with 200 g of cottage cheese. Pour the mixture with pineapple juice and add two bananas. Season the mixture with a spoonful of chocolate-nut paste (Nutella type). And there are millions of such recipes. Seeing in the description of goodies that supposedly help in losing weight, most people who want to lose weight quickly do not even have a question regarding the calorie content of the product. Therefore, before creating a homemade protein shake for weight loss, you need to understand how the human body works. What makes him gain and lose excess weight, and how to accelerate this process without harming himself.
Amino Acid Source
Any protein when ingested is synthesized to amino acids and glucose. Amino acids serve as a building material for the body, and glucose goes into glycogen with further conversion into energy or into a fat cell. If a person has no physical exertion, what kind of construction can we talk about? The problem is that if you follow a strict diet, the body begins to starve and, having spent all glycogen stores, tries to take energy from muscles and body fat. And if the fat does not need replenishment, then the muscles need to be restored. Recovery occurs due to the intake of amino acids in the body and their synthesis in muscle tissue. That is, protein shakes for weight loss, reviews of which are written by happy people, actually participate in the process of burning fat, albeit indirectly.
You need to know
Before moving on to protein shakes, you need to learn about the features of the human body, primarily about metabolism. The diet of any person involves the intake of complex substances such as protein, carbohydrates and fats in certain proportions. Naturally, if you eat one protein, there will be a metabolic disorder, which will lead to impaired functioning of important organs such as the liver, pancreas, kidneys and gastrointestinal tract. In physiology, there is a special calculation that is applicable to any organism.
- The minimum calorie intake for the normal functioning of the body should be 25 kcal per 1 kg of body weight.
- The daily intake of proteins and carbohydrates should be at least 2 and 3 grams, respectively, per 1 kg of weight.
Knowing that 1 gram of fat contains 9 kcal, and a gram of protein and carbohydrates contains 4 kcal, it is easy to carry out mathematical calculations and find out the body's need for complex substances. In any case, the calculation will show a significant lack of protein food. The recipe for a protein shake for weight loss must take into account these calculations.
From theory to practice
As an example, you can calculate the daily need for complex substances for the body, for example, weighing 70 kg. The calorie requirement will be 25 x 70 = 1750 kcal. Protein intake should be 2 grams, and in calories - it is 8 kcal x 70 = 560 kcal. Carbohydrates, respectively - 840 kcal. Fats are calculated by subtracting proteins and carbohydrates from the total need - 350 kcal or 38 grams. Any weight loss is due to the lack of incoming food into the body for energy production. For this, fats and carbohydrates are cut proportionally. The percentage of deficiency of these complex substances in the body should not exceed more than 10%, otherwise the body will experience stress, and its reaction for each person is unpredictable. In such cases, a prescription protein shake for weight loss will help. Proper intake of protein with insufficient amounts of carbohydrates and fat will force the body to take energy from fat cells. Naturally, to compile protein shakes, you need a table of foods with a full complement of proteins, fats and carbohydrates. We must not forget about calories.
First breakfast
In the morning, after waking up, the body needs not only fast protein, but also carbohydrates that can charge the body with energy all day. Therefore, the composition of a protein shake for weight loss should contain complex carbohydrates. For example, it is enough to mix 200 ml of skim milk, 200 grams of cottage cheese and 100 grams of fresh strawberries in a blender to ensure the intake of proteins and carbohydrates 35 g and 25 g, respectively. Fat content will be 3 grams, and calorie content - 282 kcal. Strawberries can be safely replaced with another fruit available in the kitchen. The main thing is that the sugar content in it is minimal. Milk is replaced by kefir or yogurt, but cottage cheese cannot be excluded. It’s a very light cocktail, but this is a prelude to the second breakfast, which should be complete and include carbohydrate-containing products, such as oatmeal and buckwheat, scrambled eggs with vegetables, in a pinch - a few sandwiches with bread. If there is no opportunity for a full breakfast, no one bothers to create a nutritious cocktail. Having doubled the milk content, dry oatmeal is added to the composition. You need to start with 50 grams per serving. Accustomed to taste, the dosage should be increased to 100 grams of oatmeal per day.
Far to dinner
And if a couple of hours are left before dinner, and you want to be unbearable, you can arrange yourself a light cocktail with a minimum of calories in order to satisfy your hunger for one or two hours. Milk again? Not necessarily, milk is just one of the options as a basis that can be replaced with juice or water, creating your own protein-based smoothies for weight loss to taste. Reviews of people who have lost weight confirm this fact. Accordingly, 250 ml of real orange juice without sugar can be mixed in a blender with one banana and 100 grams of unroasted peanuts. The output will be 30 g of protein and 40 g of carbohydrates. A small search for fats is 40 grams, but they are necessary, because nuts are a source of omega acids. Naturally, the search for calories is 450 kcal. After such a cocktail for lunch, it is better not to use fatty borsch or sausages, preferring plant foods and meat products. Judging by the numerous reviews, it is worth eating a large number of vegetables for lunch, regardless of the type of preparation: fresh, stewed or boiled. As a meat dish, you should pay attention to chicken breasts and beef steak. Fatty pork has no place in the diet of a losing weight person.
Light afternoon snack
But in the afternoon, you need to forget about carbohydrates, as well as about fats. The primary concern is clogging the stomach with high protein foods. As a basis, it is better to use yogurt or kefir with a volume of 200 ml. It is necessary to mix with 100 grams of cottage cheese and four egg whites. In general, it’s worth getting used to the fact that the best protein shakes for weight loss are created without yolks, which will have to be thrown away, since they are very high in calories. If the taste of raw proteins causes antipathy or you want to protect yourself from infectious diseases, you can boil eggs and use boiled protein in a cocktail. There is no particular difference. As a result, 15 grams of carbohydrates, 28 grams of protein and 1 gram of fat. Calorie content is just 160 kcal. Such a cocktail is enough for one or two hours to satisfy hunger. Mid-morning and breakfast cocktails can be alternated. That is, eat eggs with yogurt in the morning, and cottage cheese for an afternoon snack. Then vice versa.
Night cocktail
Many nutritionists claim that a home-made protein shake for weight loss at home is not the best way to lose weight. After all, it will not work to ensure the supply of only one protein to the body. In any case, no matter what product is chosen for cooking, carbohydrates and fats are indispensable. Naturally, a cocktail for the night is required to be abandoned. But there is an opportunity to limit carbohydrate intake at night. Protein protein shakes for weight loss are very popular among people who want to quickly get in shape. This technology is popular all over the world, except for Russia, where for some reason it is generally accepted that this is “chemistry”. A caseinate night cocktail with protein based on caseinate will be very useful for both athletes and ordinary people who want to lose excess calories. If you want to use only natural products in a cocktail, you cannot do without fat-free kefir and cottage cheese. Sweets should be forgotten at night, so the taste can only be regulated with the help of spices: vanillin, citric acid, cardamom, lemon and the like.
Turnkey solution
Thinking about how to prepare a protein shake for weight loss, and looking for recipes, many people do not even suspect that the leaders in the production of diet food have long taken care of them. For example, the company "Herbalife", which is very popular in 70 countries. The main office is located in the USA, and the company has been on the market for more than a decade. What other questions can an adult, intelligent person have? Herbalife Protein Shakes for weight loss have been clinically tested and have special quality certificates. Millions of positive reviews from happy users who have lost weight, dozens of interviews and documentaries. And if you look, it’s an ordinary protein with a horse dose of vitamins and minerals, which in the process of accelerated metabolism tend to end in the body, which causes a rash, dizziness, dry hair and skin. The preparation of the Herbalife protein shake must be carried out strictly according to the instructions indicated on the package, and in no case should the dosage be exceeded.
Another ready-made solution
But the protein shake for weight loss “Faberlic” reviews has both positive and negative. Naturally, the negative is processed first. The picture for all reviews is the same - people instead of losing weight gained a little weight. As it turned out, the problem is that most people in our country never read fully the instructions. Having ascertained the dosage, the majority proceeds directly to the action, but in vain. Indeed, the instructions for use in black and white say that the use of a cocktail is recommended for gaining muscle mass with a deficit in total body weight. Roughly speaking, a protein shake is high-calorie. In addition, the Faberlic product is allowed to be used as a substitute for food once a day. In fact, if you use it instead of lunch, the result of losing weight will be, as evidenced by all the positive reviews in the media. Naturally, you must always remember that this kind of protein shakes for weight loss in pharmacies are purchased.
Great appetite
But for people who, in addition to healthy eating, give their preference to an active lifestyle, visiting gyms and fitness clubs, sports nutrition is indispensable. Of course, you can get a full amount of protein from food, but this option does not suit everyone. After all, protein intake must be increased to 3 grams per kilogram of weight. And raise carbohydrates to 4 grams. In any case, consuming 200 grams of pure protein daily is problematic, and expensive. Therefore, many athletes include protein in protein shakes before losing weight. The composition of the cocktail is limited by carbohydrates, trying to force the body to take energy from fat cells into the workout. The protein is diluted with milk or juice according to the manufacturer's instructions. At this stage, the intake of carbohydrates in the body can be regulated, or rather gradually reduced. A sharp deficiency of carbohydrates will quickly affect the physiological level: loss of strength, darkening in the eyes. Therefore, we are talking only about a smooth decrease in carbohydrates consumed, and as a result of caloric intake.
Recovery after training
And let nutritionists forbid eating after exercise for two hours. This is true for ordinary food. But not a protein with which you can satisfy your hunger and not interfere with the process of destroying body fat. Protein shake after training (for weight loss) with fast absorption protein will help to quickly restore damaged muscles. Well, if the training was power, then the protein will go to the construction of stronger muscles. Since after any intense workout the so-called “protein-carbohydrate” window opens, a small portion of fast carbohydrates in the form of one banana will not interfere with the fat burning process. Tropical fruit can be safely added to a protein shake. Note to the athlete: taking a protein shake immediately after training is accompanied by insurmountable hunger, which is provoked on a psychological level and does not affect health in any way. You just need to wait 15-20 minutes until the protein begins to be absorbed. Within a couple of months, the body gets used to this regimen and does not bother in the future.
Please announce the whole list!
To create cocktails, the main attention when choosing a product with a high protein content should be paid to its calorie content. There are special product tables that contain complete information on the content of protein, fats, carbohydrates, calories and glycemic index. The last paragraph is responsible for the rate of assimilation of the product. After examining the data provided, you can find that most of your favorite foods are in the restricted area due to calorie content. Here it is up to everyone to decide for themselves what to choose. Give preference to your favorite chocolate by adding it to a cocktail. Or make a tasteless mixture of kefir with shrimp and catfish. The concept of “tasty” should be replaced by the word “healthy”, otherwise there will never be a result. A complete protein shakes for weight loss, reviews about which can be found in numerous publications on diets and sports, it is recommended to create from products with a high protein content and low calorie content:
- all meat except pork and lamb;
- Fish and seafood;
- skim dairy products;
- raw or boiled eggs;
- oatmeal, wheat bran, lentils.
Finally
A protein shake for weight loss at home can in no way replace a normal diet, except for the ready-made Faberlic shake, which contains the entire set of essential nutrients for the body. The body needs to serve products both in liquid form and in solid form, otherwise the intestines, stomach and oral cavity simply atrophy and will not be able to function normally in the future. The main goal of a protein shake is to supply the body with a large number of low-calorie protein products that will saturate the stomach, but will not give the body enough energy. As a result, energy will be extracted from body fat. Naturally, it is necessary to take into account the caloric content of products and the content of complex substances in both a cocktail and ordinary food, otherwise there will be no result. Judging by numerous reviews, the weightlifting scheme is applicable in weight loss - 70% of all fats and carbohydrates and 30% of protein are received in the morning, and by the evening the opposite is true. Protein is a priority.