Most people who are trying to lose weight will focus on building up muscles in their core, but your initial goal should be to burn off excess fat before trying to build the lean muscle underneath.
Swimming, rowing, using the elliptical and jumping rope are other great calorie-burning workouts. As you notice your weight beginning to drop, you can start to integrate more strength-building exercises into your routine. High-intensity interval training, often referred to as HIIT, is a popular method for seeing quick workout results. This type of training encourages you to perform intense workouts for a period of time with very few, short breaks in between. Protein shakes are so valuable when developing a weight loss routine because they are low in calories, but some protein powders with added ingredients may end up including more calories than you think.
There is much discussion around what is the best time of day to drink a protein shake, but this really depends on your daily routine and your fitness goals. For those trying to lose weight, you may benefit from drinking protein shakes in the morning when your body needs fuel. You can help your metabolism to work more quickly by consuming a morning meal packed with protein.
Drinking a shake first thing in the morning will up your protein intake without adding too many calories. Consuming a protein shake right before your regular exercise time is also said to help you reach your full potential during a workout, providing your body with plenty of energy. Aside from protein shakes, there are many other foods that can help you lose weight and gain lean muscle for a more physically fit body.
Fatty fish is one of the most important types of protein to integrate into your diet because of the high omega-3 content. The American Heart Association recommends eating a 3. Chicken is another protein flush with health benefits that makes for the perfect main course at dinner or lunchtime, particularly because it is low in fat. Throughout the day, you should try to integrate healthy snacks over those void of nutritional value, like chips.
Pita and hummus is an excellent snack, which is also rich in protein and low in fat. Nuts are one of the best snacks because they also contain protein along with minerals and vitamins that help support a healthy diet and reduce feelings of hunger.
Our site uses cookies and by using our site you agree to our Privacy Policy. The Ice Shaker Blog. Military Support. Veteran Support Active Military Support. February 28, How to Use Protein Powder for Weight Loss — The Ultimate Guide Now that the new year is underway, many people make it a goal to start a new exercise regimen and consume a healthier diet to help lose weight. Casein As mentioned, casein protein is not digested as quickly as whey, making it less beneficial as a muscle recovery supplement.
Establish a Weight Loss Program with Goals When using protein powder as part of your weight loss regimen, you should begin by creating a specific plan with goals for yourself. A typical protein shake diet will replace one or two meals per day with a pre-purchased shake or one you prepare yourself using a soy-based or whey protein powder and some form of liquid. Many dieters use water because it doesn't add calories, but you can also use milk or juice. Let's take a look at one popular protein diet meal plan and consider a few points that may help you decide whether or not it's right for you.
Making the choice to follow a liquid protein diet plan is a highly individual thing. In short, yes, you can lose weight with protein shakes. A diet that reduces caloric intake will help you to slim down regardless of whether the calories come from solid food or liquid food. And because the protein shakes usually have fewer calories than the meals you would typically consume, you will probably see results.
In addition, when you boost your protein intake with shakes or smoothies, you help your body to maintain muscle mass. You might even gain muscle if you are also doing strength training workouts at home or at the gym. A body with more muscle will burn more calories all day long than a body that has more fat. There are different types of protein powder you can use in your weight-loss shake. The type you choose can make a difference in whether or not your slim-down plan is successful.
Because some protein powders are more calorically dense than others and may not be conducive to weight loss for every individual. Whey protein powder is one of the most popular types of protein powder. The following nutrition information is provided for one scoop 32g of whey protein powder:. For example, Body Fortress Whey Protein Powder provides calories and 30 grams of protein per single-scoop serving.
Consumers are advised to combine a single scoop or a double scoop calories, 60g protein to their favorite beverage and blend. If you add the powder to ml of low-fat milk calories , then your weight loss smoothie will either provide calories or calories. But since this brand provides no hunger-busting dietary fiber , you might choose to add some fresh fruit.
Your weight loss smoothie could total — calories, more than a typical diet-friendly meal. And it is very possible that you will get more protein than you need. So what is the best protein powder for your weight loss shake? Calories matter. So check the nutrition facts label beforehand—you may need less protein and fewer calories than some brands provide.
Popular protein powder options include:. As you compare labels to find the best protein powder for you, remember that more protein is not always better. Get the right amount of protein for weight loss and muscle maintenance, but not so much that the extra energy eliminates your daily calorie deficit.
The first thing you must ask yourself is if you can manage your daily schedule if you eat only one real meal each day. A protein shake isn't a meal; it's a meal replacement.
It can be a shock to your system to go from eating three meals a day to drinking two of them. You should also consider how long you can maintain this type of liquid diet. A reduced-calorie diet will result in losing 1—2 pounds each week, depending on your deficit. So, for example, if you have 40 pounds to lose, that means you'll face at least five months of eating this way.
Spinach, kale, leafy greens, salad and even green herbs all make for a great fibre addition to your smoothie. When we think of carbohydrates we often think of starchy sources such as bread and pasta, which is why this word receives a bad reputation in the realm of weight loss.
However, carbohydrates are in fact in everything that we eat—our fruits and vegetables included. As an example, a cup of chopped fruit usually contains anywhere between grams of carbohydrates.
As the backbone of many smoothie recipes, bananas form a staple in many fitness devotees diets. However, when it comes to shedding kilos or weight management, bananas are not the favoured fruit! But contrary to popular belief, they can in fact aid in weight loss. Also, a good source of fibre, a banana in your smoothie will help keep you feeling fuller for longer, cutting out the need to snack. Oats are also a great way to add carbohydrates into your protein smoothie, with half a cup containing around 27 grams of carbohydrates.
Combining both a banana, oats and fruits can easily bump up the carbohydrates and lead to a calorie blowout. However, carbohydrates are necessary if you are looking to use a protein shake or smoothie as a meal replacement, and you don't want to be left feeling hungry, flat and more importantly, grumpy throughout the day.
Almond butter is a weight loss superstar! While it may be tempting to assume that fats lead to weight gain, healthy fats such as almond butter can in fact help keep you feeling fuller for longer periods without contributing to weight gain. Packed full of fat-burning compounds that limit the amount of fat absorbed by the body, almond butter passes through the digestive system largely unabsorbed.
Moreover, almond butter is packed full of protein which will help contribute to lean muscle mass. When it comes to high achievers, avocado takes the crown. Moreover, avocados are known for their appetite suppressing qualities, with studies linking regular consumption to an overall lower calorie intake.
Low sugar fruits include raspberries, strawberries, blackberries and kiwi, all of which have between grams of sugar per cup. Although it may be tempting to add honey, dates and even dried fruits into your smoothie, these healthy albeit calorie-dense additions can easily drive up the calorie count.
Just one Medjool date contains 16 grams of sugar, whilst a tablespoon of honey contains around the same amount. To make a nutritious protein drink—whether it be a smoothie with whey protein powder or a vegan protein shake for weight loss—is super simple!
For a protein shake, simply add a scoop of your favourite Happy Way protein powder to a shaker, and combine with ice, chilled H2O, or your milk of choice. For a selection of delicious Happy Way recipes subscribe to our YouTube channel! There are no strict rules as to how many protein shakes or smoothies you should have per day. Your body can only use a limited amount of protein at any given time—the rest will be naturally excreted from the body or stored as glycogen and fat.
Happy Way protein powders offer approximately 21 grams of protein per 30 gram serve and around 70 grams of protein per gram serve. We recommend having a protein shake or smoothie roughly minutes prior to exercise, which will help to boost energy levels and therefore allow you to burn more calories.
Consuming a protein shake or smoothie within 30 minutes post-workout will provide the body with essential amino acids that will help promote muscle growth, as well as aid in muscle repair. This will allow your body to rest and recover well, which is ideal for those that have weight loss goals and want to train frequently.
New to the smoothie and shake world?
0コメント