You are probably wondering how others guys are able to lose steadily. Well, look no further – our shake meal replacement diet plans can definitely help you out! Unlike those they-don’t-really-work diets, you won’t starve and your hard-earned muscle won’t be sabotage. Above all, it won’t harm your wallet, as you won’t spend a single penny no more on diet systems and/or prepared meals. Our shake will even help you get healthier in the process.
So, how does it work?
This shake is high in protein and low in carbs, but has omega-3 and fiber added. Boost it with either fruits or veggies according to your liking. It’s important, however, that you take three others meals or snacks a day. Just ensure that you keep your calorie consumption to about 500 grams or less a day, so you will be able to lose a pound of fat each week. Moreover, you need to undergo exercise at least three times a week. Do all of these and you see your weight drifting away!
The best thin g is that this is a very livable plan, so fret not.
Choose a Protein
The very foundation of your shake relies on the high-quality protein powder, which will be mixed in water – not juice. After which, add about 25-30 grams of protein each shake (Note: the older you are, the more protein you need to maintain those muscles). A recent study shows that adults, average age of 75, when they consume at 40 grams of whey protein were able to boost their muscle protein synthesis of up to 32%.
What is whey protein? Well, it is the kind that provides you good digestion and satiety, apart from the fact that it contributes to muscle-building. It really makes a good base-shake ingredient, so be sure to add this to your meal replacement diet plans. Remember that it contains about 25 grams of protein and 140 calories per serving.
Add a Quite Satisfying Fiber
If you want to keep that hunger away and control those blood sugar spikes (yikes!), it is best to add fiber to your shake. Why? Because it can absorb water and thus expand your stomach to crease a sense of fullness. Fiber is also proven to slow the normal increase of blood sugar, and is capable of replacing the fibers you lack as you reduce carbohydrate-based foods. The recommended value is at least 25 grams of fiber a day.
Add Omega-3 Fats
Since fats can slow down the digest process, you will feel full for a bit of time. Since protein powders contain low amount of fats, you must add omega-3 fats such as fish oil, flax oil or chia seeds. Doing so will give your shake the staying power, which you actually need. These good fats are able to reduce insulin resistance, a factor that inhibits fat storage and improves fat burning in muscles.
Researchers studied overweight subjects who each took 6 gram of fish oil (equivalent to 1.9 of omega-3s) while the others went for sunflower oil placebo – all for 12 weeks along with sporadic exercises. The end-results showed that the fish oil group had a significant decrease in body fat, somewhat close to 4 pounds.
Here’s What Science Will Tell You
Note that research shows that drinking one or two of shakes a day can lead to losing weight.
Two-Whey Shakes Is Equivalent to 5 Pounds of Fats Lose
Journal of Nutrition conducted a study wherein 90 obese men and women were asked to drink one to two shakes (made of whey protein) a day in the course of 23 weeks. There were no further instructions given, a simple “drink those shakes, people!” They drank them on both breakfast and dinner. The results showed a dramatic lose of weight, approximately 4 pounds of body weight and 5 pounds of fat mass. Apart from that, they were able to reduce their waist circumference, as well as fasting hunger hormone levels.
Your Fat, Carb and Protein Guide
Fat – The ideal consumption should be between 40 and 90 grams of healthy fats each day. Go for salads with olive oil or flax oil – or both. You can also add coconut oil to your shake, but adjust according to your taste. One better way is to eat avocado, as it contains good fats. Lastly, be sure to veer away from unhealthy fats from food such as French fries, margarine, fried food and all hydrogenated oils.
Carbohydrates – The key is to reduce your carb intake and avoid sugar. This diet plan alone can work effectively if you reduce your carb consumption, as your fat and protein intake are relatively consistent. Eat a range of 50 to 200 grams of carbs, but should depend on your calorie breakeven point (for men about 2,800 calories; while women is to 2,000 calories). Simply eat plenty of fiber-rich vegetables, but avoid rice, pasta, junk food, bread and grains. Instead, opt for berries or fruits for your shake (though it is best to do them sparingly, as they all contain natural sugars.
Protein – It is best that you take at least 75 to 175 grams each day, but is based on your body weight. Eating protein can really help in breaking down your muscles, so that it is your fat that will be burned, not your muscles. Moreover, protein can greatly reduce appetite and consume fewer calories, leading to significant weight loss.
Final Tips for You
One trick to ensure that weight loss is effective is to avoid eating at least 2 hours before any workouts. If you are to maximize your fat burning regime, it is better if you don’t put food in your mouth at least an hour before. Remember that eating right after each workout can definitely slow down fat-burning. On the other hand, experts would recommend taking multi-vitamin to make up for the lack of micronutrients. Or, if you can, opt for additional supplements like garcinia cambogia and green tea, so as to speed up the entire fat-burning process.
Give this shake meal replacement diet plans a try to day and experience great benefits. You surely have nothing lose, except for weight loss – of course!