One of the aspects that you must take into account when losing weight, is to adjust your diet and exercise to achieve your ideal weight more easily. In this sense, one of the most interesting complements that will help you achieve this purpose are the shakes, an option that can be made in different ways depending on the objective you want to achieve.
For that reason, it will not be the same to take a protein shake to develop muscle mass and hypertrophy than to do it in a weight loss program. Depending on the case, it will be necessary to adapt both the ingredients and the quantities, as well as combining both with an exercise routine according to the specific needs of each case. If you want to know how to make homemade protein shakes to lose weight, keep reading HealthProTips and we will find out the best way to make them.
What are protein shakes and what function do they have?
As the name says, they are shakes with a high protein content that will allow you to obtain an extra of this fundamental macronutrient. The aim of these shakes is to supplement a healthy and complete diet that, in some cases, may be insufficient when developing the muscle, which is why they are shakes designed for bodybuilders or people who carry out high performance workouts.
The shakes are not the best option for weight loss workouts, since what these products do is increase the amount of nutrients our body receives. In fact, most of the protein shakes that are prepared have a high caloric index, since it is essential to provide energy to the body to perform the corresponding exercises.
However, in the case of wanting to lose weight, you can adapt protein shakes to exercise routines designed to eliminate fat. In these cases, it will be necessary to design a type of shake that provides protein and micronutrients, but does not contribute more calories in the form of carbohydrates or fats.
How to prepare homemade protein shakes to lose weight
The first thing to keep in mind is that you cannot prepare a homemade protein shake totally free of calories. What you can do is prepare a shake with high protein content and low in calories. This type of drink will be the most recommended in case you want to lose weight, as it will provide the necessary nutrients to complement the exercise you perform but, at the same time, it will not provide you with calories that can counteract the results achieved.
To prepare a protein shake for homemade weight loss, that is, low in calories, the best option is to use pure soy vegetable beverages, that is, without added sugars. Soy, compared to other foods, contains fewer calories in the form of carbohydrates. Once you have the pure soy, mix it in the blender with low calorie natural fruit: oranges, kiwis, apples, etc. Avoid, for example, the banana and avocado, because although they are fruits rich in micronutrients, they have a high caloric content.
When to take protein shakes to lose weight
Although these shakes can be taken at any time, it is best to always do so after training. In this way, you will be able to recover the nutrients and energy consumed without adding calories to your body, since, as we have seen, these shakes contain ingredients high in protein but low in calories. If you want more information about what is the ideal time to ingest these shakes, do not miss this article on when to take protein shakes.
Naturally, beyond taking these shakes, you should bear in mind that this option is a complement to your normal diet and exercise routine designed to lose weight. If you still do not know what exercises you are going to do to lose weight, we advise you to take a look at this article on the best exercises to lose weight, where you will find a large number of ideal exercises to eliminate those extra kilos.
Protein shakes should never be used as a substitute for food or training, as it is not their function and, as a result, they will not respond as expected.