If you’ve been making homemade protein shakes for weight loss purposes, you may be wondering if you’re using the right ingredients… and actually including all the elements that make them most effective for slimming down. In this article, we’ll outline exactly what a well-balanced weight loss shakes should contain – and we’ll also give you some yummy shake recipes that feature extraordinary taste and texture!
These protein shake recipes are so delicious, you’ll completely forget they can actually help you reach your weight loss goals. In addition, they’ll provide a powerful boost of energy, and keep you satisfied for 3-4 hours, as long as they contain some “must-haves”, which we’ll discuss next…
What Should Be In Your Protein Shake for Weight Loss?
1) High-Quality Protein (15g)
Let’s start with the most important ingredient… protein! You already know your shake powder contains it, but surprisingly, many diet shake brands actually don’t include enough of this vital nutrient. Protein is what’s going to help you build lean muscle, satisfy your appetite, energize you and prevent you from reaching for that bag of chips or chocolate bar just an hour after eating. So, make sure the protein powder you choose includes 15g of protein or more per serving.
As for the type of protein, plant-based is best. Pea, brown rice and hemp proteins are all proving to be shake superstars when it comes to fulfilling hunger, providing immune-boosting antioxidants, heart-healthy fats and more. They’re also proven to help you gain muscle just as well as whey, without digestive troubles.
2) Great Fiber (5g)
Next up is fiber… Ever notice how you feel full after eating an apple, while a slice of white bread leaves you feeling hungry again shortly after? It all comes down to fiber, and you need to make sure it’s in your protein powder and healthy shakes. Aim for at least 5g in your shake powder, and then add in additional high-fiber ingredients.
When it comes to weight loss, fiber is essential to keeping you full and satisfied, and it also helps balance blood sugar levels and reduce cravings. Plus, it assists with proper digestion and helps relieve bloating. Some great high-fiber shakes add-ins include apples, bananas, oranges, strawberries, spinach, carrots, oats, nuts, and nut butters.
3) Healthy Fats
Don’t be scared of tossing in some high-quality fat sources into your shakes… as fat helps to satisfy, energize, and provide lasting brain-power. Some fats can even help you burn fat and calories quicker, since they’re metabolism-boosting foods! Some great sources of healthy fats that you can add into your shakes to assist with weight loss include avocados, MCT Oil, Greek yogurt, nuts and seeds.
4) Colorful Carbs
When it comes to a diet shakes for weight loss, you want it to be low in total carbs – since low-carb diets in general have been proven to be effective for slimming down. So, when you pick your protein powder, make sure it’s low-carb and keto-friendly if you’re on the keto diet.
Next, when it comes to carb add-ins for your shakes, choose wisely. In general, when you think of carbs, you probably immediately think of bread or pasta, but some of the best carbs for you are actually veggies… which make great additions to your shakes! Some tasty low-carb veggies include celery, cucumbers, spinach, kale, parsley, mint and other leafy greens.
Finally, when it comes to picking one of the best diet shakes to help you lose weight, don’t forget about additional nutrients. You want your protein powder to include a large number of vitamins and minerals (around 15-20) to support your optimal health, and help prevent any nutrient deficiencies.
Believe it or not, being deficient in nutrients can actually be a hindrance to losing weight, and can contribute to your body storing (instead of releasing fat). When it comes to your shake add-ins, choose fresh fruits and veggies to get even more of the good nutrition you need.
Along with making sure your healthy shakes have the elements above, also try to keep them around 300-400 calories total as a meal. For the most accuracy, use a calorie calculator to find out the exact number of calories you need to eat each day to meet your weight loss goals.
Also, avoid protein powders that contain a lot of sugar or artificial ingredients. Remember that pure, whole foods will always be best (for your health and your waistline). And sugar is the surest way to ruin your healthy dietary goals! Plus, both sugar and artificial sugars cause you to crave more sugar – and those nutrient-empty calories build up quickly.
3 Protein Shake (Smoothie) Recipes For Weight Loss
Now that you know how to make your own effective shake recipes for weight loss, we’ll give you three great options that just may become new favorites, below! These are sure to tantalize your taste buds and set you up for success.
Kale, Pineapple and Banana Protein Smoothie
In this totally refreshing and energizing smoothie recipe, you get a ton of fiber, vitamins, minerals. We recommend adding a scoop of vanilla protein powder to make this shake a fat-burning winner! (We ranked 310 Nutrition as the #1 protein shake of 2019).
2) Mango Ginger and Turmeric Smoothie
In this invigorating recipe, you get an excellent source of vitamins, antioxidants, and fiber. Turmeric and ginger both helps to flight inflammation in your body which can hinder weight loss. To pump up the protein, we recommend you add in protein powder to get even more nutrition.
Strawberry-Banana Green Smoothie
This simple recipe featuring the magical duo of strawberries and banana is a crowd-pleaser, with the potential to become one of your new favorites. You get healthy, fat-burning fats from Greek yogurt and flaxseeds, and great fiber and vitamins in the spinach. In addition, this is a great post-workout shake, since the potassium in the banana can help replenish electrolytes lost after you sweat. Just add in a scoop of strawberry or chocolate protein powder for additional protein and switch out the milk for a plant-based version if you don’t eat dairy.
Ready to make your own protein shake recipes for weight loss? Great! Use our Shake Comparison Tool to find the best meal replacement shake powder for you, and get mixing! You can also go directly to our top rated shake of 2019, here.