Running in the morning, going to the sauna, the use of pharmacological drugs, acupuncture - what do those who want to get rid of excess weight resort to. Naturally, now fashionable protein shakes for weight loss, reviews of which are spreading very quickly in the media, have attracted the attention of a third of the country's population. Can a miracle cocktail solve a perennial problem once and for all? This needs to be sorted out.
The world's best cocktail
And here is an example of how to prepare a protein shake for weight loss at home. “We lose weight together,” reads another headline 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 skimmed milk with 200 g of cottage cheese. Pour the resulting mixture with pineapple juice and add two bananas. Season the mixture with a spoonful of chocolate hazelnut paste (such as Nutella). And there are millions of such recipes. Seeing in the description the goodies that supposedly help in losing weight, most people who want to lose weight quickly do not even have a question about 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 speed up this process without harming himself.
Source of amino acids
Any protein, when it enters the body, 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 does not have any physical activity, what kind of construction can we talk about? The problem is that when you follow a strict diet, the body begins to starve and, having spent all its glycogen stores, it tries to take energy from muscles and fat deposits. And if the fat does not need to be replenished, then the muscles need to be restored. Recovery occurs due to the entry of amino acids into the body and their synthesis into muscle tissue. That is, protein shakes for weight loss, reviews of which are written by happy people, are actually involved in the fat burning process, however, indirectly.
You need to know
Before you move on to protein shakes, you need tolearn about the features of the human body, primarily about metabolism. The diet of any person provides for the intake of complex substances such as protein, carbohydrates and fats in certain proportions. Naturally, if you eat only protein, a metabolic disorder will occur, which will lead to disruption of the 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.
- 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 proteins 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 foods. The recipe for a protein shake for weight loss must take these calculations into account.
From theory to practice
As an example, you can calculate the daily requirement for complex substances for an organism, for example, weighing 70 kg. The calorie requirement will be 25 x 70=1750 kcal. The intake of proteins 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 comes frominsufficiency of incoming food in the body for energy production. For this, fats and carbohydrates are proportionally cut. 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 is unpredictable for each person. In such cases, a recipe for a 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 products with a complete composition of proteins, fats and carbohydrates. We must not forget about the calorie content.
First breakfast
In the morning, after waking up, the body needs not only fast protein, but also carbohydrates that can energize the body 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 skimmed milk, 200 grams of cottage cheese and 100 grams of fresh strawberries in a blender to ensure the intake of proteins and carbohydrates of 35 g and 25 g, respectively. The fat content will be 3 grams, and the calorie content will be 282 kcal. Strawberries can be safely replaced with other fruits available in the kitchen. The key is to keep the sugar content to a minimum. Milk is replaced by kefir or yogurt, but cottage cheese cannot be excluded. A very light cocktail, but this is a prelude to the second breakfast, which should be full and include carbohydrate-containing foods such as oatmeal and buckwheat porridge, scrambled eggs with vegetables,last resort - a few sandwiches with bread. If there are no opportunities for a full breakfast, no one bothers to create a nutritious cocktail. By doubling the milk content, dry instant oatmeal is added to the composition. You need to start with 50 grams per serving. After getting used to the taste, the dosage should be increased to 100 grams of oatmeal per day.
It's far from lunchtime
And if there are a couple of hours left before dinner, and you feel unbearable to eat, you can organize a light cocktail with a minimum of calories to satisfy your hunger for one or two hours. More milk? Not necessarily, milk is just one of the options as a base, which can be replaced with juice or water, to taste creating your own protein shakes for weight loss. 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 bust on fats - 40 grams, but they are necessary, because nuts are a source of omega acids. Naturally, the bust and calories - 450 kcal. After such a cocktail for lunch, it is better not to eat fatty borscht or sausages, preferring plant foods and meat products. Judging by the numerous reviews, it is worth eating a large amount 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 person who is losing weight.
Light snack
But in the afternoon you need to forget about carbohydrates, as well as about fats. The primary goal is to clog the stomach with foods high in protein. As a base, 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, you should get used to the fact that the best protein shakes for weight loss are created without yolks, which will have to be thrown away, as they are very high in calories. If the taste of raw proteins causes antipathy or you want to protect yourself from infectious diseases, eggs can be boiled and boiled protein can be used in a cocktail. There is no particular difference. The result is 15 grams of carbohydrates, 28 grams of protein and 1 gram of fat. Calorie only 160 kcal. Such a cocktail is quite enough for one or two hours to satisfy hunger. Cocktails prepared for afternoon tea and breakfast can be alternated. That is, use eggs with yogurt in the morning, and cottage cheese for an afternoon snack. Then vice versa.
Cocktail for the night
Many nutritionists argue that homemade protein shake for weight loss is not the best way to lose weight. After all, it will not be possible to ensure the supply of only one protein to the body. In any case, no matter what product is chosen for cooking, one cannot do without carbohydrates and fats. Naturally, the cocktail at night is required to be abandoned. But it is possible to limit the consumption of carbohydrates at night. Protein shakes for weight loss are very popular among people who want to get in shape quickly. Thisthe technology is popular all over the world, except for Russia, where for some reason it is commonly believed that this is “chemistry”. A nighttime protein shake based on caseinate will be very useful for both athletes and ordinary people who dream of losing extra calories. If you want to use only natural products in a cocktail, you can’t do without fat-free kefir and cottage cheese. You need to forget about sweets at night, so the taste can only be adjusted with the help of spices: vanillin, citric acid, cardamom, lemon and the like.
Ready solution
Thinking about how to make a protein shake for weight loss, and looking for recipes, many people do not even suspect that leaders in the production of dietary nutrition have long taken care of them. For example, the Herbalife company, which is very popular in 70 countries around the world. The main office is located in the USA, and the company has been on the market for decades. What other questions can an adult, reasonable person have? Protein shakes for weight loss "Herbalife" have been clinically tested and have special quality certificates. Millions of positive reviews from happy users who lost weight, dozens of interviews and documentaries. And if you figure it out - 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 is why a rash, dizziness, dry hair and skin appear. 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 you exceeddosage.
Another turnkey solution
But the Faberlik protein shake for weight loss has both positive and negative reviews. Naturally, the negative is processed first. According to all the reviews, the picture is the same - instead of losing weight, people gained a little weight. As it turned out, the problem is that most people in our country never read the entire manual. Having found out the dosage, the majority proceeds directly to the action, but in vain. Indeed, in the instructions for use, it is written in black and white 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 in calories. In addition, the Faberlic product is allowed to be used as a meal replacement 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 should always remember that this kind of protein shakes for weight loss are purchased in pharmacies.
Big appetite
But for people who, in addition to a he althy diet, 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. Yes, and increase carbohydrates to 4 grams. In any case, consume 200 grams of pure protein dailyproblematic and expensive. Therefore, many athletes include protein in protein shakes before training for weight loss. The composition of the cocktail is limited to carbohydrates, trying to force the body to take energy from fat cells during training. 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 lack of carbohydrates will quickly affect the physiological level: loss of strength, darkening in the eyes. Therefore, we are only talking about a gradual decrease in carbohydrates consumed, and as a result, the calorie content of the diet.
Post workout recovery
And let nutritionists forbid eating after training for two hours. It's about regular food. But not protein, which can satisfy hunger and not interfere with the process of destroying body fat. A protein shake after a workout (for weight loss) with a fast-absorbing protein will help to quickly restore damaged muscles. Well, if the training was strength, then the protein will go to building 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 a workout is accompanied by overwhelming hunger, which is provoked by psychologicallevel and does not affect he alth 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 entire list
To create cocktails, the main attention when choosing a product with a high protein content should be given to its calorie content. There are special product tables that contain complete information on the content of protein, fat, carbohydrates, calories and glycemic index. The last point is responsible for the speed of assimilation of the product. After examining the data provided, you can find that most of your favorite foods are in the forbidden zone 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 on kefir with shrimp and catfish meat. The concept of "tasty" should be replaced by the word "useful", otherwise there will never be a result. And full-fledged protein shakes for weight loss, reviews of which can be found in numerous diet and sports publications, are recommended to be created from foods high in protein and low in calories:
- all meat except pork and lamb;
- fish and seafood;
- low-fat dairy products;
- eggs raw or boiled;
- oatmeal, wheat bran, lentils.
In conclusion
Protein shake for weight loss at home by no meanswill replace the usual diet, except perhaps for the ready-made Faberlik cocktail, which contains the entire set of nutrients necessary for the body. The body needs to supply products both in liquid form and in solid form, otherwise the intestines, stomach and oral cavity will simply atrophy and will not be able to function normally in the future. The main purpose of a protein shake is to supply the body with a large amount of low-calorie protein foods 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 calorie content of products and the content of complex substances both in a cocktail and in ordinary food, otherwise there will be no result. Judging by the numerous reviews, the weightlifting scheme is applicable in weight loss - 70% of all fats and carbohydrates and 30% of protein come in the first half of the day, and in the evening the opposite is true. Protein is the priority.
