Homemade Protein Shake Recipes: A DIY Blend of Health and Taste. Just about anybody who is into bodybuilding or body-sculpting - and there are legions of them these. The Shakeology diet is a meal-replacement, superfood shake from Beachbody - the same company responsible for workouts like P90X, Insanity and the 21-Day Fix. Lose up to 14 pounds in 16 days drinking these delicious, essential weight-loss beverages. Weight Loss products for sale at Lazada Philippines Weight Loss Supplement Prices 2017 Best Deals Free Shipping Effortless Shopping! Recipes for Weight Lossby Skinny. Ms. Many diet fads come and go. If you’re looking for healthy recipes for weight loss that are part of lifelong commitment to staying in shape, you’ve found the right place. You see, many nutritionists agree that the secret to weight loss is not cutting out food, but eating so much healthful food that you never have a chance to feel hungry! Fiber- filled and nutrient- rich foods are the key to this kind of eating. The recipes that follow, plus regular exercise, are sure to comprise a comprehensive weight loss plan. Chili. Chili contains two ingredients that can help promote weight loss. Most chilis are made with hot peppers and beans. While this aromatic spice is widely known for helping soothe an upset stomach, it may also encourage weight loss. Looking to shake things up around your dining room table? Consider adding a bit of Mediterranean to your weekly menu for a tastefully delicious and nutritious meal. Capsaicin in hot peppers temporarily speeds up metabolism as your body attempts to cool itself. The fiber in beans keeps you full longer and slows the release of carbohydrates from the beans into the bloodstream. A slow release means your blood sugar won’t spike, giving you steady energy and keeping you satisfied. Rev up weight loss with these six chili recipes: 1. White Bean Chili This chili has an added bonus: white kidney beans, also called cannellini beans, which are packed with fiber that lowers cholesterol. White kidney bean extract has recently been touted as an effective weight loss supplement. Taco Chili All the things you love about tacos in a chili! Slow Cooker Chicken Chili Making it in a slow cooker means easy preparation! Slow Cooker Mama’s Roadhouse Chili This chili is two for two! It has both kidney beans and black beans, plus red chili flakes and chili powder! Spicy Chili with Fire- Roasted Tomatoes Get the lycopene, antioxidants, and cancer- fighting properties contained in cooked, caramelized tomatoes, along with a healthy dose of chilies and beans. Spicy Eggplant Chili Eggplants are very low in calories, with only about 3. They also are low in fat, but do contain healthy omega- 3 and omega- 6 fatty acids. Chia Seed. Chia Seeds are often considered a superfood because they contain very high levels of omega- 3 fatty acids; higher than found in salmon and flax seeds, in fact. But chia seeds also perform a weight loss trick! These healthy drinks can deliver the body of your dreams—and, even better, taste like indulgent desserts! The seeds can absorb a great deal of water, about 2. This little bit of nature’s magic not only makes the seeds expand in your stomach to feel fuller, but also keeps you hydrated during workouts. Chia seeds also contain complete protein to help you build muscle. Chocolate Oatmeal with Egg Whites and Chia Seeds This is a combo of three perfect weight loss ingredients. Lean protein is found in egg whites, oats are high in fiber and keep your blood sugar stable, and, of course, chi- chi- chi- chia! Gingerbread Pancakes These high- protein pancakes are also gluten- free, using chickpea powder and egg whites, and combining those great weight loss spices, cinnamon and ginger. Some chia seeds are sprinkled in, adding up to a healthy way to start the day! Though not really one single recipe, we offer you 1. Cool Ways You Can Use Chia Seeds in your food and recipes. Cinnamon. Cinnamon, in addition to containing vitamins and minerals, has the power to increase metabolism and slow sugar absorption in the bloodstream. In fact, studies show that even as little as 1/4 teaspoon of cinnamon can have positive effects on weight loss. Check out our five recipes containing cinnamon: 1. Cinnamon Whole Grain Pita Chips can be a great snack, or a side along with a carrot, sweet potato, or pumpkin soup! Full of fiber, with a touch of cinnamon sweetness, they are crunchy and good for you! Slow Cooker Cinnamon and Honey Nuts Get the benefits of cinnamon with the weight loss power of nuts (read the nut category below for more details). Cinnamon Rice Milk A little cinnamon makes this non- dairy milk easy to make and delicious. This is an excellent milk to use in smoothies. Cinnamon Apple Breakfast Quinoa In one Brazilian study, people who ate three pears or apples per day were shown to lose three pounds in the course of 1. Apples stabilize blood sugar, a key element in weight loss. They are also full of fiber, and can reduce bad cholesterol and high blood pressure. Baked Apple Chips A sprinkle of cinnamon on these crispy apple slices is a double whammy for weight loss, not to mention a delicious snack. Turmeric. Turmeric is an interesting and unique spice. It’s a yellow, mild- flavored middle- eastern spice that is often the base of yellow curry powders. This isn’t just a superfood, but a superspice! Not only is it rich in antioxidants, it contains a compound called curcumin, which is a polyphynol that is thought to break down fat cells in the body. Research shows that curcumin may be helpful in preventing obesity- related chronic diseases and metabolic disorders. A recent study on mice showed a decreased amount of fat tissue when given curcumin over a 1. Read on for two awesome recipes containing turmeric: 1. Healthy Tex Mex Lasagna Make an entire lasagna and you can eat it for a whole week! This tex- mex lasagna contains turmeric. It can be cooked, cut into individual sized portions, wrapped in plastic wrap, and frozen in resealable freezer bags. Just bake straight from the freezer for an easy lunch or dinner. Frozen lasagna can also be microwaved. Crispy Kale and Pumpkin Croquettes A crispy sweet and savory side dish, appetizer, or snack, these will go quickly when served up to friends and family. Nuts. Nuts are a great addition to a weight loss menu plan, because they are high in protein, contain monounsaturated fats, and provide omega- 3 and omega- 6 fatty acids. Studies have shown that nuts fill you up more effectively than carbohydrate- laden snacks. Add nuts to your diet with our nut recipes: 1. Farro Salad with Apples and Walnuts Farro is an excellent grain to add to your diet. The apples and walnuts are super satisfying, and walnuts are a great source of omega- 3’s. Quinoa Almond Joy Bars Quinoa, that complete protein in a grain, combines with almonds and the antioxidant power of dark chocolate for a sweet snack to satisfy any chocolate craving. Chocolate- Cherry Almond Shake Yum! Chocolate, almonds, and cherries make the ultimate flavor trio that supports weight loss in one delicious shake. When to Drink Protein Shakes for Effective Weight Loss. This is the summary of the article below. The article below gives an in- depth overview of when to drink protein shakes for effective weight loss. If you have benefited from this summary, please share this article. It shows your appreciation towards the preparation of such an in- depth and thoroughly researched article to give you the most benefit in your weight loss efforts. FULL ARTICLE – When to Drink Protein Shakes for Effective Weight Loss. Knowing when to drink protein shakes can increase the effectiveness of your weight loss efforts. Keep in mind that its effectiveness increases tremendously if utilized as a part of a complete holistic weight loss solution. These typically contain all the essential and non- essential amino acids. The powdered protein can be mixed with water to create a protein shake. How Protein Shakes Help Weight Loss? Research affirms that increase protein consumption supports your overall weight loss efforts. Protein shakes can very conveniently add high quality protein to your diet. You can use protein shakes to fine- tune your protein consumption. This helps meet your overall daily protein intake requirement. A study published in the Journal of Nutrition suggests 4 possibilities of how protein aids in the regulation of food intake and the maintenance of healthy body weight. These are; Protein suppress food intake more than fat or carbohydrate. Protein does this more than which can be accounted for by its energy content alone (i. Protein delays the return of hunger longer when compared with fat and carbohydrates. Low energy containing but high protein diets are more satiating. These encourage adherence to the diet more than one which is low in protein content. High protein diets support the maintenance of lean body mass during periods of energy restriction. This promotes fat loss while maintaining lean body mass during periods of energy deficit. A study was published in the Journal Obesity which found that higher frequency of protein meals positively impacted physical weight loss factors as follows; Higher loss of fat mass and abdominal fat mass. Higher retention of lean body mass during calorie deficit. Increased thermogenesis. DIY Meal Replacement Options Using Protein Shakes? A meal replacement is intended as a meal substitute with a pre- defined quantity of calories, macronutrient ratios, vitamins and minerals. You could consider a ready- made meal replacement. There are many options available in the market. You would probably need to carefully verify the efficacy of these meal replacements with your own research. Be aware of the protein and carbohydrate content of the meals. Your goals should be to add more protein to your daily calorie consumption and not drastically reduce the total calories. Ensure that you are getting your vitamins and minerals in your other meals or supplements. You can make your own meal replacement with a scoop of protein, ground instant oats and 2 tablespoons of coconut oil. You can select your protein of choice be it whey, casein or soy. Most research shows the benefit of using whey for day- time consumption and casein before you go to sleep. You should proportion the macronutrients to the calorie content you desire. How to Choose a Protein Shake to Help Weight Loss? If you are trying to lose weight it is very important that you buy the right kind of protein shake. Many shakes have an abundance of carbohydrates in them. These are usually designed for those looking to build muscles. Only consider pure protein without any addition of carbohydrates or sugar. The most easily available protein options for protein shakes are; Whey Protein – Whey is a rapidly digesting protein and has the highest branched chain amino acids of any natural food source. Casein Protein – Casein makes up almost 8. Casein is useful as a slow release protein. Soy Protein – As the name implies, soy protein is the protein isolated from soybean. Others options include egg protein powder or pea protein. These are not that readily available. Even if you do find them, these may not be as affordable as whey, casein or soy. Most of these proteins are available in powder form. The one downside about most protein powders is that a lot of them contain additives. It may be a good idea to look for “natural” protein without additives. What Factors Affect Weight Loss When Consuming Protein Shakes. A study was published in the Journal of Human Nutrition and Metabolism. The researchers concluded that the following factors affected protein pre- loads on short- term food intake in young men; How long before a meal is the protein shake consumed. Protein source (i. These were whey protein, soy protein or carbohydrates. Protein intakes were 1. After 2. 3 weeks, it was found that the whey protein group had reduced body- weight by 1. This was in comparison to the carbohydrate group. Lean body mass did not differ among the groups. Waist circumference was smaller in the participants consuming whey protein as compared to other groups. A study was published in the Nutrition Journal. Participants were randomly given protein- enriched or carbohydrate enriched meal replacements. The protein meals were separated into high protein at 2. HP) and the standard protein at 1. SP). After 1. 2 weeks it was found that there was no significant difference in weight loss between HP (- 4. SP (- 2. 7kg). Change in waist circumference was significant with HP at - 6. SP at - 5. 1cm. Lean body weight loss for HP was at - 2. SP at - 4kg. In summary, daily protein content for effective weight loss needs to be between 1. When to Drink Protein Shakes for Weight Loss – As a Meal Replacement. The purpose of a meal replacement is to systematically replace your lunch or dinner with a meal that; Is convenient to prepare and consume. Has a pre- defined quantity of calories. Has a pre- defined quantity of macro- nutrients. Studies Showing the Benefits of High Protein Meal Replacements for Weight Loss. A study was published in the Nutrition Journal. The meal replacements were used twice daily either as a main meal or a snack. The protein enriched meal replacements contained 2. HP). The standard protein meal replacement contained 1. SP). After 1. 2 weeks it was found that. There was no significant difference in weight loss between HP (- 4. SP (- 2. 7kg). Change in waist circumference was significant with HP at - 6. SP at - 5. 1cm. Lean body weight loss for HP was at - 2. SP at - 4kg. It can be concluded that meal replacements positively affect weight loss. Weight loss can be further enhanced if your diet has a higher protein content. As mentioned earlier, this can be done by adding whey protein to your meal replacements. This study shows that there is benefit in consuming high protein meal replacements. When to Drink Protein Shakes for Weight Loss – Pre- Meal Consumption. You could consume protein shakes before your main meals. Protein shakes consumed before your main meals will help increase main meal satiety. These pre- meal protein shakes also reduce calories consumed in the main meal. Studies Showing the Benefits of Pre- Meal Consumption of Protein Shakes. There have been a number of studies carried out that evaluate the short- term effect of protein shakes consumed prior to a main meal. The protein shakes were consumed between 3. Protein consumed 3. A study was published in the American Journal of Clinical Nutrition (Effect of premeal consumption of whey protein and its hydrolysate on food intake and postmeal glycemia and insulin responses in young adults). The researchers found that 2. Protein consumed 1 to 2 hours before the main meal. A study was published in the Journal of Human Nutrition and Metabolism. Young men were fed whey protein, soy protein or egg albumen in sweet flavoured beverages. These men were then provided pizza meals an hour later. Compared with water control, preloads of whey and soy protein suppressed food intake at the pizza meal when consumed 1 hour later. Protein consumed 2 hours before a main meal. The effect of low- dose whey protein enriched water beverages on satiety and energy intake was investigated in an article published in the Journal Appetite. The beverages were consumed 2 hours before lunch. The researches found a significant effect of beverage preloads on levels of hunger. The perceived hunger levels decreased according to the increasing levels of whey consumed (i. Energy intake at lunch decreased by up to 8% when 2. Protein consumed 3 hours before a main meal. A study was published in the Journal of Clinical Endocrinology and Metabolism (Appetite regulatory hormone responses to various dietary proteins differ by food status despite similar reductions in ad libitum energy intake). The researchers found that energy intake was about 1. Whey and soy also tended to reduce food intake 3 hours later in lean and overweight males when compared to glucose overloads. Protein consumed 4 hours before a main meal. A study was published in the British Journal of Nutrition(The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men). The study compared the effects of four protein meals. These were whey, tuna, turkey and egg albumen on post- meal insulin concentrations, appetite measures and energy intake in the main mea when consumed 4 hours later. The researchers found that hunger ratings were substantially lower with the whey meal. The average energy intake in the main meal was also lower with the whey meal as compared to the other protein meals. The researchers summarized that whey protein meal reduced appetite and decreased energy intake in subsequent meals. This indicated a whey protein as a potential for appetite suppression and weight loss in over weight and obese individuals. In summary, pre- meal protein shakes consumed between 3. A pre- meal protein shake also suppressed appetite and energy intake at the main meal.
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