During the period of weight loss, you should not limit the body in nutrients. In the future, this can have a detrimental effect on health. At home, you can easily make protein shakes, which are a great way to make up for a lack of essential nutrients.
All shakes contain milk base, which is the main source of healthy protein. Other components also have significant benefits for the body. They can be combined in different ways.
You need to prepare such cocktails using a blender, which will help bring the ingredients to a homogeneous state.
Protein shakes with carbohydrates and fiber
These protein shakes include cereal-infused drinks. There are many different recipes, but they are all combined with great value. Such cocktails will help not only to get rid of excess weight, but also to normalize bowel function, as well as replenish energy reserves by including complex carbohydrates.
Banana oatmeal cocktail
The calorie content of such a cocktail is low: there are 110-120 kcal per 100 grams of the finished dish.
Required Ingredients:
- liquid honey - 20 grams (1 tablespoon);
- low-fat (less than 1.5%) milk - 200 ml (1 glass);
- banana - 1 piece;
- cottage cheese (low-fat - up to 5%) - 100-120 grams;
- oatmeal - 30-40 grams (1, 5-2 tablespoons).
Next, step by step, you need to perform the following steps:
- Heat the milk on the stove to a temperature of 35-40 degrees.
- Add prepared oatmeal to the milk. Leave on for 5-10 minutes.
- Transfer the resulting mixture to a blender.
- Put cottage cheese, honey and chopped banana there.
- Start the blender and mix the entire contents until homogeneous.
- The cocktail is ready.
Flaxseed Oatmeal Cocktail
Flaxseed porridge has a great effect on the condition of the gastrointestinal tract, which is extremely necessary for people who are losing weight. Together with oatmeal, it is a source of complex carbohydrates and vitamins and minerals necessary for the body.
The calorie content of this cocktail is slightly higher than that of the previous one - 120-130 kcal per 100 grams. But do not worry, because these calories are not terrible in terms of weight gain. They come from the complex carbohydrates of flaxseed and oatmeal.
These carbohydrates are a source of energy, without which the body cannot function normally. An absolute restriction of oneself in complex carbohydrates is unacceptable, otherwise the body will weaken too much, which in the future can lead to various disorders.
Ingredients:
- flaxseed porridge - 10-15 grams (1 dessert or ½ tablespoon);
- oatmeal - 40 grams (2 tablespoons);
- milk - 150-200 ml (glass);
- liquid honey - 10 grams (2 teaspoons);
- any berries (optional, for example, strawberries) - 120 grams.
Cooking scheme:
- Mix flaxseed porridge with oatmeal and pour over milk.
- Transfer the resulting mixture to a blender.
- Add honey and berries if desired.
- Turn on the blender and mix everything thoroughly. If the cocktail turned out to be too thick, which is quite possible due to flaxseed porridge, then you can add more milk and beat everything again with a blender.
Low carb protein shakes
These shakes are rich in protein, which will satisfy hunger for several hours. At the same time, there are very few carbohydrates in them. These drinks are best consumed in the evening or during dinner. But it should be remembered that in this case it is necessary to make up for the lack of complex carbohydrates in the morning.
Cocktail with milk and cottage cheese
The calorie content of this drink is very low - only 50-55 kcal per 100 grams of product.
Ingredients:
- vanilla sugar - to taste (1-2 grams);
- low-fat milk up to 2% - 200 ml (1 glass);
- low-fat soft cottage cheese - 100-120 grams.
This cocktail is easy to prepare. The step-by-step actions are as follows:
- Pour milk into a blender and add cottage cheese.
- Add some vanilla sugar if desired.
- Turn on the blender and mix everything thoroughly.
- A delicious protein drink is ready.
Cocktail with nuts and eggs
This drink, in addition to animal proteins, thanks to nuts, contains unsaturated fatty acids, incl. useful Omega-3 acid. Adding them to the cocktail will help support the body during the period of weight loss.
Due to the presence of nuts, the cocktail has a higher calorie content - 145-155 kcal. Keep in mind, however, that these calories are not harmful. On the contrary, without them, the state of health may deteriorate, and the process of losing weight may be delayed.
Ingredients:
- liquid honey - 20 grams (1 tablespoon);
- kefir with a fat content of 2.5% - 200 ml (1 glass);
- nuts (walnuts, cashews or almonds) - 50 grams;
- chicken egg - 1 piece.
The recipe for this drink is different from other simple cocktails:
- First you need to fry the nuts a little in a pan. This should be done within 5-7 minutes.
- Then it is better to chop the nuts.
- Add nuts and honey to kefir.
- Place the resulting mixture in a blender. Break 1 chicken egg here (only protein can be used).
- Mix everything well.
Terms of use
Protein shakes are drinks that don't do any good if you drink them thoughtlessly. On the contrary, if you do not adhere to some simple rules, health can deteriorate sharply, and weight loss will recede into the background.
- Protein shakes should be drunk in the evening: 17: 00-19: 00. They provide good satiety, so you don't have to think about snacks until late at night.
- Do not consume more than 1 shake per day. Neglecting this rule will lead to disruption of the gastrointestinal tract and overload of the kidneys with protein.
- The use of protein shakes should be combined with additional, at least light physical activity. Exercise is essential for the utilization of protein by the muscles, otherwise the protein supplied with the cocktail will lead to increased stress on the kidneys. Plus, combining cocktails with exercise will help you lose weight faster.
- In addition to protein shakes, you must definitely eat complex carbohydrates, which are found mainly in unprocessed cereals and cereals. It is better to take carbohydrates in the morning or afternoon. Their absence in the diet will lead to energy depletion of the body, disruption of the brain, increased fatigue and decreased performance. This state of the body will negatively affect the process of losing weight.
