The Best Weight Loss
Shake Recipes

The best weight loss shake recipes are those that are quick and easy to prepare and can assist you in your weight-loss efforts. Unfortunately, most of the weight loss shakes on the market today don't promote weight loss at all.

In fact, many of them tend to promote weight gain! There are several reasons for this:

They are too high in carbohydrates

Most of the popular weight loss shakes come in sachet form for convenient use. However, if you examine them closely you will notice the high level of carbohydrates they contain. Most of them are considered meal replacement shakes and are designed to replace your breakfast and/ or lunch meals.

Of course using this approach is not a long term strategy because is does not create good nutritional habits.

They contain high glycemic index carbohydrates

To make matters worse, most of the carbohydrates that these so-called weight loss shake recipes contain are high glycemic index carbohydrates.

Generally, they contain cheap forms of carbohydrate like, maltodextrin, glucose, sucrose and many others.

From a weight-loss perspective, the shake you chose to use should be low in carbohydrate and fat and high in protein.

They use inferior quality protein sources

Some weight loss shake recipes or formulas contain inferior quality protein sources like, skim milk solids, milk protein isolate or casein.

Most people have some degree of intolerance to dairy foods and consuming these types of concentrated protein sources may cause a reaction in the body. This then leads to an inflammatory response and results in the body retaining fluid.

Ideally, the weight loss shake recipes you chose to use must use high quality whey protein. This means the level of lactose in the product is very low and is less likely to cause any reaction in the body.

They replace main meals with shakes

Any nutritional strategy you chose to incorporate into your lifestyle must be a long term, sustainable approach to nutrition and ultimately, good overall health.

Replacing breakfast and lunch with shakes and only having one whole-food meal a day may result in initial weight loss, but over the long term it may actually result in weight gain simply because it doesn't teach people good nutritional habits.

'Rebound weight gain' often results when someone goes off the diet and returns to normal eating.

The best weight loss shake recipes

The best way to use weight loss shake recipes is to simply use them to prepare your mid-morning and mid-afternoon snacks. You can even have them as a supper snack/ meal as well.

By doing so, it becomes easy to have your 5 or 6 small meals a day, which will keep your metabolism elevated and help you achieve your weight-loss goal much faster. Plus, it is a sustainable lifestyle habit that is easy to maintain long term.

As a result, here are the foundations of what you need to include in your weight loss shake recipe:

1-2 scoops of high quality whey protein (vanilla flavour is preferable)

100mls of low-fat milk (ideally oat milk or rice milk but it may be cow's milk or soy milk if preferred)

200-300mls of cold, filtered water

1 teaspoon of BCN's Super 7 Blend

Once you have the foundations of the high protein shake recipe, then you can add other ingredients as variations to change or enhance it's flavour.

Each of the following free protein shake recipes require the foundation ingredients and then you can add the following ingredients to them.

Here are some examples of some free protein shake recipes that fulfil the criteria that have been discussed in this article:

SWEET BLUEBERRY SHAKE
Foundation ingredients plus:

small handful of blueberries

1 teaspoon of honey

STRAWBERRY / BANANA SMOOTHIE
Foundation ingredients plus:

1/2 punnet of strawberries

1/2 banana

1 tablespoon of yoghurt

BANANA / HONEY SMOOTHIE
Foundation ingredients (without Super 7 Blend) plus:

1 banana

1 teaspoon of honey

1 tablespoon of yoghurt

CRUNCHY NUT SHAKE
Foundation ingredients plus:

2 tablespoons of nuts and seeds of your choice

1 teaspoon of honey

1 tablespoon of oats

1 tablespoon of sultanas

With each of the weight loss shake recipes it is a good idea to use a blender to ensure all the ingredients are mixed well together.

If you have a favourite shake recipe, please contact me and let me know.

I'll add the recipes to the 'YOUR Tips' section of the website and will acknowledge your contribution. I'm sure other visitors to this site would appreciate knowing some more great free protein shake recipes!

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