One of the healthiest ways of shedding off weight is through the use of weight loss shakes. You need to include two shakes every day in your diet plan. This will help you remain satisfied during the whole day– you won’t starve like the way it happens with those fad diets that some people are accustomed to.

How it works

You need to start off by consuming two shakes every day which contain omega-3 as one of the main ingredients. You should improve the power of your shake by eating fruits or vegetables. Eat three other meals daily, you need to make provision for snacks. Regulate your calorie intake to 500 or less daily, this should be lesser than your calorie break even level; you will end up losing a pound of fat weekly. The plan is easy to adopt. You need to regulate your carbohydrate consumption to enable you to lose weight at a steady rate. You have to do some workouts at least three per week and keep an eye on your weight; it will reduce magically without effecting any alterations to your diet.

Choose a Protein

The foundation of your shake needs to be a protein powder of superb quality varied in water; you should not mix it in juice. Add to it proteins measuring 20 or 30 grams for every shake. The quantity can be varied with age; the older the more they need to sustain their muscle. A research among adults revealed that when people aged 70 years old take 40grams of whey protein against 20grams; they end up increasing protein muscle synthesis by 32 percent.

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Which should you choose?

In making your choice you should know that to achieve the best diet results you should take whey protein to make the best weight loss shakes. Milk proteins, which are known to be slower when it comes to digestion, should come next. They should be followed by Soy or any other plant that contains recommended amount of protein.

Whey protein

This type of protein is unrivaled when it comes to building the muscle; it also provides good satisfaction and digests with a lot of ease. It constitutes of a great foundation for weight loss tips. As an ingredient for making a shake, it contains 25 grams of protein and 140 calories at any given serving.

Milk protein blends:

The casein (protein) found in milk digests very slowly and makes you feel satisfied for a longer period of time. Most of the protein mixed comprises of whey alongside milk to guarantee you benefits derived from both of them.

Meal replacements:

Milk replacement powders are large amounts of protein giving calories ranging from 250-300. They have a mixture of milk and whey proteins and contain additional carbohydrates, vitamins and fiber. Most consumers use half a measure when serving, the half contains 10 grams of carbohydrates and 20 grams of proteins.

Soy, egg, or plant proteins

These are suitable for those who are allergic to milk; they also work well for people who don’t like dairy products

Add fibers

Fibers are known to absorb as they expand in the stomach leaving you feeling satisfied. Your shake should be added some fiber to keep hunger at bay and regulate your sugar levels. Fiber will inhibit any increase in sugar levels when responding to any food; this happens regardless of whether you are just drinking proteins. It shall go a long way in replenishing any fiber that you are deficient of while you trim down on foods that are rich in carbohydrates which are a source of the bulk of your fiber. You need to consume about 25 grams of fiber daily.

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Psyllium  

This fiber is soluble and sucks up around 50 times of its mass in water. This aids in generation of a massively soft stool and reduces any incidences of constipation which is a normal occurrence when restricting carbohydrates.

Glucomannan

A study carried out revealed that people who take 2 capsules containing this fiber ahead of eating breakfast, or the remaining two meals, ended up losing 5.5 pounds. Those who did not take the capsule reported an increase in weight. It should be taken before any meal or it can be added to shakes, to do this you need to reap asunder the capsule package and pour the powder into your shake. Your shake will swell up needing you to drink it as opposed to storing it to a later date.

Chia Seeds

These seeds are gluten free and they give approximately 5 grams fiber, 2.5 grams omega-3, and 3 grams of protein. There is absolutely no need of crushing them into fine powder, use a spoon to stir them instead. These ones bulge up much slowly when compared to other types of fibers; the mixture should not be drunk immediately.

2016-06-12References:

https://www.glozine.com/lifestyle/health/8-worst-weight-loss-myths.html

http://www.myfitnesspal.com/blog/jazzpollard/view/find-the-perfect-and-right-shakes-for-weight-loss-804692

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