Obesity is a very devastating problem nowadays and it is the mother of all diseases. To get rid of obesity you should avoid foods containing fat and eat healthy nutrient-dense foods so that you can maintain an ideal weight.
There are many options for losing weight and among all these options protein shakes for weight loss are also very popular for people who want to shed pounds. They are very easy and convenient to make and you may feel like some sort of fitness deity just by drinking one, too. In this article, you will get your hands on the recipes, advantages, and uses of protein loss in your diet. However, protein shakes alone cannot do the wonder you will have to eat a balanced diet and exercise regularly to remain healthy and maintain weight.
What are protein shakes?
Protein shakes are drinks that include high amounts of proteins to cause weight loss. In addition to protein, they also contain some other macronutrients as well as micronutrients to maintain weight.
Readily available protein shakes for weight loss are also available in the market in liquid forms however, protein powders are also available to make the protein shake. There are different flavors, types, and formulations of these protein shakes for weight loss. The powder can be mixed into a liquid to create a shake. You can choose the protein powder according to your goal and taste preference.
While one can buy protein shakes for weight loss in the form of readily available and powder form one can also make the protein shakes at home. To create a high-protein shake ingredients such as cottage cheese, greek yogurt, and nut butter can be used because they are nutrient-dense.
Some people use protein shake in place of a meal to promote weight loss and some researchers also support this. Protein can cause the feeling of satiety and decrease your hunger by suppressing the hunger hormones and keeping them in control.
Popular weight reduction shake regimens usually involve substituting protein shakes for weight loss for one or two of your daily meals, with your third meal being brief and low in calories. For several days, some severe “diets” call for only drinking shakes (note: Most health specialists do not advise this approach for a variety of reasons).
Taking protein shakes for weight loss in a moderate amount can prove to be an important point in the weight loss journey. Although protein shakes for weight loss are healthy and effective, they should be combined with other lifestyle changes.
12 Best Delicious Homemade Protein Shakes for Weight loss
1. Blueberry smoothie with silken tofu
Tofu is a well-known soy product that is often used in stir-fries or scrambles, but it can also be used in smoothies as a fantastic source of plant protein.
There are many hardness levels for tofu. The softest type of tofu, silken, is used in this recipe since shakes and smoothies work well with it.
Ingredients
- Silken tofu, 1 cup
- 1 cup of soy milk without sugar
- one banana (medium size)
- 1 to 2 ice cubes
- 1 cup of blueberries, either fresh or frozen
- 1 tablespoon of honey
Instructions
- Tofu should be drained of extra water.
- Bananas, milk, tofu, and ice (if required) should be blended for 30 seconds.
- Blend till smooth after including the honey and blueberries.
2. Chocolate avocado smoothie with flaxseed
Although chocolate and avocado may not seem like they would go well together, they do so in this nutrient-rich smoothie.
A rich dose of omega-3 fatty acids, which may improve heart, joint, and digestive health, is provided by the inclusion of ground flaxseed.
The protein shakes for weight loss are a great snack in between meals or as a meal substitute.
Ingredients
- Whole milk, 1 cup (240 mL).
- 1/2 of a large, brown-spot-free, ripe avocado.
- 4-6 dates with pits
- 2 1/2 tbsp. (18 grams) powdered cocoa without sugar
- Several ice cubes
- 1 tsp. (5 mL) vanilla essence
- 1 large banana
- 1/4 cup (25 grams) of whey protein powder in chocolate
- 1 tbsp. (7 grams) ground flaxseed
Instructions
- Blend all ingredients in a blender at high speed until completely smooth.
- If desired, increase the sweetness by adding more dates and protein shakes for weight loss are ready
3. Strawberry banana smoothie with kefir
A fermented milk beverage with a flavor similar to yogurt, kefir. Beneficial microorganisms are abundant in this beverage because of fermentation.
In addition, kefir has roughly 12 grams of protein per cup (240 mL), making it a great addition to a smoothie for weight growth.
This straightforward recipe for protein shakes for weight loss includes full-fat kefir to slightly increase the number of calories.
- 1 cup (144 grams) of strawberries, either fresh or frozen
- 1 medium ripe banana
- 1 cup (240 mL) full-fat milk kefir
- 1/4 cup (20 grams) of oats
- Several ice cubes (optional)
Instructions
Blend the mixture in a blender with all the ingredients until it resembles a puree.
4. Apple cinnamon hemp heart protein smoothie
This smoothie has a variety of healthy components in addition to the comforting and delicious combination of apple and cinnamon.
However, bear in mind that apple peel includes insoluble fiber that has been proven to improve gut health. You may wish to peel the apples before blending them.
This shake might be too large to consume all at once, but you can divide it into several portions and consume it within 24 hours.
Ingredients
- 1 1/2 cups (360 mL) whole milk
- 2 cut, cleaned, and small apples
- 1/3 cup (26 grams) rolls of oats
- 2 tbsp. (32 grams) almond paste
- 2 tbsp. (20 grams) heart of hemp
- 2 tbsp. (30 grams) the chia seed
- 1 Medjool date
- 1 tsp. (5 mL) vanilla essence
- Cinnamon as desired
- ice cubes, two handfuls
Instructions
All components should be combined and blended at high speed until smooth.
5. Coffee protein smoothie with whey protein
To aid in weight growth, this delectable delicacy blends protein powder with coffee and chocolate. Additionally, the coffee’s caffeine makes this smoothie a fantastic pre-workout beverage.
Ingredients
- 2/3 cup (160 mL) cold-brewed coffee plus more coffee if necessary
- 4-6 cubes of ice
- 1 frozen medium banana
- 1 tbsp. (7 grams) cocoa butter
- 1 tbsp. (16 grams) almond paste
- 1 scoop or 1/4 cup of chocolate- or mocha-flavored whey protein powder
- 2 tbsp. (30 grams) the chia seed
Instructions - All ingredients should be blended at high speed.
- Blend until smooth, thinning as necessary with additional coffee.
6. Green smoothie with Greek yogurt
Although smoothies for weight gain concentrate on loading in calories, they can also contain a variety of wholesome elements.
The backbone of this protein smoothie is full-fat Greek yogurt, and it is packed with nutrient-dense fruits and vegetables.
Ingredients
- 1 medium ripe banana
- 1 cup (165 grams) pineapple that is frozen, tinned, or fresh
- Spinach, 3 cups (30 grams)
- 1 cup (245 grams) of plain, full-fat Greek yogurt
- Choose any 6 ounces (180 mL) of fruit juice.
Instructions
Blend each item separately in a blender until completely smooth.
7. Triple berry smoothie with egg whites
Smoothie protein content can be increased with pasteurized egg whites without sacrificing flavor. Most packaged egg whites are safe to eat raw since pasteurization eliminates any potentially hazardous microorganisms.
For a quick calorie boost, this smoothie blends antioxidant-rich berries with orange juice and egg whites.
Ingredients
- 3/4 cup (180 mL) (180 mL) whites of pasteurized eggs
- 1/2 cup (72 grams) Strawberries can be frozen or fresh.
- 1/4 cup (37 grams) of berries, either fresh or frozen
- 1/4 cup (37 grams) of either frozen or fresh raspberries
- one little avocado (about 140 grams)
- 120 ml, or half a cup, of orange juice
Instructions
Blend all items in a blender at a medium speed until completely smooth.
8. Chocolate peanut butter shake with Greek yogurt
Greek yogurt serves as the primary protein source in this delectable drink, which also contains high-calorie foods like peanut butter and honey to aid with weight gain.
Ingredients
- 1 giant banana
- 3/4 cup (180 mL) whole milk
- 3 tbsp. (21 grams) powdered cocoa without sugar
- 3/4 cup (170 grams) plain, full-fat Greek yogurt
- 1 tbsp. (21 grams) honey
- 1 tbsp. (16 grams) Almond butter
Instructions
- Blend all ingredients in a blender at high speed until they are smooth and thick.
- To avoid caking, it is advised to add the cocoa powder gradually.
9. Bedtime casein protein smoothie
You shouldn’t go to bed hungry if your goal is to acquire weight. Some individuals, however, might not want to have a substantial meal before bed.
To keep you fuelled while you get some rest, this delectable bedtime smoothie uses casein, a milk protein with a slower rate of digestion.
Ingredients
- 1 frozen medium banana
- 1 scoop (25 grams) protein casein powder (chocolate or peanut butter flavor)
- 2 tbsp. (14 grams) powdered cocoa without sugar
- 2 tbsp. (32 grams) Almond butter
- 1 1/2 cups (360 mL) whole milk
- 1 to 2 ice cubes
Instructions
Blend all ingredients at high speed until completely smooth.
10. 1,000-calorie smoothie with whey protein
This whole food 1,000-calorie smoothie is perfect when you need to increase your caloric intake to gain weight.
This smoothie offers a practical and cost-effective way to satisfy your calorie demands without making you feel unduly full thanks to its widely accessible components, some of which you may already have on hand.
Ingredients
- 1/2 cup (72 grams) strawberry frozen
- 2 tbsp. (32 grams) Almond butter
- 1 large banana
- 1 tbsp. (21 grams) honey
- 1 cup (80 grams) of oats
- 2 servings (50 grams) of powdered whey protein
- 1 1/2 cups (360 mL) whole milk
Instructions
- Beginning at the top of the list and working your way down, add each item to the jar of a high-speed blender.
- Blend until completely chunk-free and smooth.
11. Green smoothie with pea protein
This smoothie is a wonderful vegan alternative.
The taste and palatability of plant-based protein powders have significantly improved, despite the fact that they were once derided as bland and gritty.
With just a few ingredients, this straightforward green smoothie makes a delicious morning or post-workout snack.
Ingredients
- Unsweetened coconut milk, 1 cup (240 mL).
- 1 frozen medium banana
- 1 tbsp. (16 grams) Almond butter
- 2 cups (60 grams) of spinach
- 1 scoop (25 grams) of vanilla protein from peas
- A little bit of ice
Instructions
- Start with the coconut milk before adding the remaining ingredients to a high-speed blender.
- Blend until smooth on high.
12. Pumpkin pie shake with egg white protein
This delicious protein smoothie with pumpkin pie flavor is perfect for any time of year, especially as a warm snack in between meals or a post-workout beverage.
If you avoid dairy but still consume animal products, egg white protein powder is a great non-dairy protein source.
Ingredients
- Whole milk, 1 cup (240 mL).
- 1 frozen medium banana
- 3 tbsp. (45 grams) pureed pumpkin
- 1 scoop (25 grams) of vanilla protein made from egg whites (or protein powder of your choice)
- 1 tbsp. (16 grams) almond paste
- Pumpkin pie spice, 1/8 tsp.
- Cinnamon, 1/8 teaspoon
- Several ice cubes
- 1 tbsp. (6 grams) crumb graham crackers (optional)
Instructions
- Blend all the ingredients—aside from the graham cracker crumbs—in a blender until they are completely smooth.
- If desired, sprinkle some graham cracker crumbs on top.
Advantages of taking protein shake for weight loss
The following are the advantages of taking protein shakes for weight loss:
1. Protein shakes for weight loss are easy and convenient
The protein shakes for weight loss are a quick alternative to breakfast. They can be prepared in a very short time.
2. Protein shakes for weight loss produce the feeling of satiety
Protein shakes for weight loss are very useful to decrease the cravings for carbs. This can also improve blood sugar levels and decrease symptoms of hypotension.
3. Protein shakes for weight loss improve metabolism
Protein shakes for weight loss may momentarily speed up your metabolism. Eating additional protein in conjunction with resistance training may also aid in muscle growth, particularly if you adhere to a low-calorie diet.
4. Protein shakes for weight loss aid in losing weight and belly fat
Protein shakes for weight loss, especially those drank around the waist, may help with fat loss when included in a low-calorie diet. Other factors, though, also come into play.
5. Protein shakes for weight loss help in weight management
Protein shakes for weight loss are also helpful in managing weight. The impact of protein on your metabolism, hunger, and muscle mass may also prevent you from gaining the weight you’ve already lost back.
According to one study, eating meals with 25–30 grams of protein per serving seems to help with weight loss and weight management. However, experts warn that strict devotion to a high-protein diet as well as other lifestyle choices are frequently required.
