Is it possible to lose weight on shakes? 7 variants of drink preparation

Although there is no magic drink for weight loss, some do keep you feeling satiated longer, which can help you consume fewer calories throughout the day. If you're trying to lose excess weight, you can focus on moving more, reviewing your diet and including the drinks you consume. After all, everything you drink, just like what you eat, has calories.

Is it possible to lose weight on shakes?

The key to successful healthy weight loss is to consume fewer calories than you burn. To comply with this principle, you need to have a clear understanding of every product that goes into your mouth. There are many drinks that are healthy and delicious that you can easily add to your diet today. Let's understand the best ingredients to use for the base if you want to make smoothies.

Water. Does this sound cliché and predictable? Maintaining water balance is very important not only for weight loss, but also for health in general. Water is essential for metabolism, circulation, energy, digestion and all functions in your body. Also, hunger and thirst signals are very easy to confuse. Sometimes you may feel like you are hungry when in fact, your body is signaling thirst. It is on the basis of pure water you can prepare a lot of useful and low-calorie cocktails that will not only satiate the body, but also maintain the necessary level of fluid.

Green tea is another wonderful drink. Unsweetened tea is not only calorie-free, but it can also help speed up your metabolism. This is due to the caffeine content in green tea and the fact that it contains catechins, antioxidants that help burn fat.

Fruit and vegetable green juices contain vitamins, minerals, and antioxidants, but they have less fiber than whole fruits and vegetables. If you want to supplement your smoothie with vitamins, choose apples or pears and leafy greens. Avoid overly sweet and calorie-dense fruits. Vegetable juice causes a decrease in leptin, a hormone secreted by fat cells that is linked to obesity, when its blood levels are too high.

Nut milks are low in calories and can be a great source of iron, vitamin E and antioxidants. Enriched milk may also contain calcium and vitamin D. According to research, plant-based beverages typically contain fewer calories than traditional animal milk versions. That's why, for weight loss, using plant-based milk in your diet may not be a bad idea.

For a change, you can make a weight loss shake based on coconut water. It is full of electrolytes and is great for rehydrating the body and keeping you feeling satiated. Coconut water is a good source of vitamin C, magnesium, manganese and potassium. These vitamins and minerals play an important role in immune function and collagen production in the skin, regulate blood pressure and provide antioxidants to fight disease. However, coconut water can contain sugar, so it's best not to overuse it and be sure to balance your intake with regular clean water.

Kefir is a fermented dairy drink that contains over 50 strains of beneficial gut probiotics. Scientists have proven that probiotics reduce weight and belly fat because of the role they play in insulin resistance, inflammation and fat storage.

What are some weight loss shakes

As much as we would like to, there is no specific drink that is capable of dissolving fat cells. However, such cocktails are able to cleanse the body of toxins that make you gain weight, adjust and help speed up metabolism, as well as suppress appetite. Conditionally, such drinks can be divided into 3 groups:

• Protein;
• Fat-burning;
• Low-calorie and cleansing.

Protein in protein shakes keeps you feeling satiated longer and also requires more energy to digest, so you burn more calories. According to research, protein digestion can increase the amount of calories your body burns at rest by 15 to 30 percent, while carbohydrates and fats only cause a 3 to 10 percent increase. In addition, a diet on protein shakes is indicated for those who are actively engaged in physical exercise and want not only to lose extra pounds, but also to replace them with muscle mass. A sufficient amount of protein is necessary for the body to restore muscle after sports.

According to studies, a multi-ingredient shake high in protein and fiber consumed before breakfast and lunch has a positive effect on weight control. The base for a protein shake can be milk or kefir, and use fiber-rich foods such as avocado, chia seeds, banana, prunes as additives.

Fat-burning shakes for weight loss are designed to improve the digestive process. They accelerate metabolism, dull the feeling of hunger, and also help to release fat deposits. To make it tasty, healthy and effective, you need to add fat burners, special ingredients that help your body fight off excess weight a little better, to these shakes.

Ginger contains compounds called gingerols and shogaols. These compounds stimulate several biological processes in the body when you consume this beneficial root. Being overweight can cause oxidative stress and inflammation. Oxidative stress is caused by free radical damage in the body. Ginger's antioxidant properties help control these radicals, and its anti-inflammatory properties can counteract inflammation. Ginger may also play a role in weight loss and help keep you feeling satiated for longer. Gingerols have an anti-obesity effect by helping food digest faster, and can also stabilize blood sugar levels. Keeping sugar stable may be the key to weight loss.

Some studies show that cinnamon may also have a stabilizing effect on blood sugar levels. It can help curb your appetite. It can be added to tea, coffee, yogurt, and multi-ingredient smoothies to provide benefits and sweetness without the extra calories.

Hot peppers contain a chemical called capsaicin. It has the ability to curb appetite and boost metabolism for a short time. In addition, hot peppers increase your body's ability to generate heat and use energy, which is exactly what you need when you're trying to shed those extra pounds. Unsweetened smoothies, especially vegetable smoothies, can easily be flavored with a small amount of pepper. This can help energy balance, meaning it can prevent you from consuming too many calories.

Low calorie and cleansing shakes help the body to get rid of accumulated toxins, toxins, slags and other deposits in order to fix the body's digestive system. Cleansing and fat-burning smoothies for weight loss can be prepared on the basis of various vegetables, fruits, berries and herbs.

Cruciferous vegetables as well as leafy greens are rich in fiber and contain minimal calories. According to research, consuming the natural compounds they are rich in can improve the response to leptin, leading to a feeling of satiety and reduced appetite. Beets help to cleanse the body of cholesterol deposits. Avocado contains a special substance, L-carnitine, which speeds up metabolism and uses fat deposits as energy.

Grapefruit contains soluble fiber that takes longer to digest. Watermelon consists of a lot of water, which helps to reduce food intake. Apples, pears and berries not only contain a lot of water but also healthy fiber that keeps you feeling satiated for a long time. Pectin in apples actively fights free radicals, and thanks to the diuretic property of berries, the body is freed from toxins.

Almost all fresh vegetables, as well as acidic fruits can be an excellent basis for various types of fat-burning cocktails.

When they are better to drink

The composition of your cocktail depends on the most successful time of its reception. So, cleansing low-calorie shakes can be consumed throughout the day, in between meals. It can be a second breakfast or an afternoon snack, for example. It is better to refrain from using smoothies with fruit in the evening. Fat-burning and protein shakes based on kefir can be drunk 30-40 before bedtime. Shakes that contain a lot of protein, as well as oatmeal or other cereals, you can drink instead of breakfast 1-2 times a week.

Remember that such cocktails should be competently fit into the daily menu, and not replace a full meal with them. Despite all the benefits of such drinks, they do not cancel the diet and exercise plan.

Protein shake with bananas

This shake is quite hearty, so it can be prepared as a breakfast, and for a snack. If you use almond paste from the store, study the composition carefully and choose one that does not contain added sugar. You can replace the oat milk with another vegetable milk that you prefer.  

Ingredients:

• Oat milk - 300 ml;
• Protein - 30 grams;
• Dates - 2 pcs.;
• Banana - 1 pc.;
• Almond paste - 2 tsp.

Peel the banana from the peel and cut the pulp into small slices. Carefully cut the dates in half and remove the seeds. Place the dates, banana and almond paste in a blender bowl. Add the protein and pour in the oat milk. Whisk everything until smooth. Ready cocktails for weight loss is better to serve immediately to the table.

Protein shake with oatmeal

Another cool option for a hearty shake that can replace breakfast or an afternoon snack, for example. To fill it with flavor and benefits, choose your favorite berries. Both fresh and frozen will do. If you want to make the drink even more protein, add some protein powder.

Ingredients:

• Vegetable milk - 1 cup;
• Natural yogurt - 150 grams;
• Flaked oats - 50 grams;
• Date syrup - 2-4 tsp. (to taste);
• Black currants (or other berries) - 100 grams.

In a dry frying pan pour oat flakes and put on medium heat. Stirring constantly, fry them lightly until a light golden color and nutty aroma. Remove from the heat and cool slightly.

In parallel, place the yogurt, washed and well-dried berries in the blender bowl. Add milk and date syrup to taste. Place the rolled oats in the bowl and whisk until smooth. Pour into a glass and serve.

Fat-burning smoothie with pineapple

This awesome drink contains maximum benefits and flavor. Since a lot of fruit is used, it is best consumed in the morning as a snack.

Ingredients:

• Green apple - 1 piece;
• Pineapple pulp - 100 grams;
• Celery stalk - 2 pieces;
• Orange - 1 piece;
• Ground ginger - 1 pinch;
• Water - to taste.

Wash and peel the celery stalk and then cut into thin slices. Wash and dry the apple, remove the core and cut the pulp into small cubes. Chop the pineapple. Wash and dry the orange and squeeze the juice out of it.

Place the apple, pineapple and celery in a blender bowl. Add ground ginger and orange juice. Whisk the smoothie until smooth. Afterward, dilute with water to desired consistency and serve.

Fat-burning smoothie with grapefruit

This smoothie includes celery, banana and spinach, as well as citrus juice. Greens, by the way, you can use not only fresh, but also frozen. This is a thick and delicious smoothie that will satiate you with vitamins and minerals, as well as help satisfy hunger.

Ingredients:

• Celery stalk - 2 pieces;
• Banana - 1 piece;
• Grapefruit - 1 piece;
• Spinach - 1 bunch.

Wash the celery stalk, peel and cut into small pieces. Wash the spinach, dry well and tear a little with your hands. Peel and slice the banana into thin slices. Wash and dry the grapefruit and squeeze out about 150 ml of juice.

Place the celery, banana and spinach in the blender bowl. Pour in the grapefruit juice and chop everything until smooth. If the consistency seems thick, you can dilute the smoothie with water or additional juice. You can also add some of your favorite natural syrup to taste.

Fat-burning shake with ginger and cinnamon

This is a savory shake that can be drunk throughout the day as a snack and also just before bedtime. Make sure you don't have any contraindications (diseases and allergies) before trying this drink. And you should not consume more than 2 glasses of smoothie per day.

Ingredients:

• Kefir - 200 grams;
• Cinnamon - 1/2 tsp;
• Red hot pepper - 1 pinch;
• Ground ginger - 1 pinch.

The way to prepare this cocktail is incredibly simple - prepare a glass of kefir and pour into it cinnamon, red hot pepper and a pinch of ground ginger. Stir thoroughly so that the spices are well distributed and serve immediately. 

Low-calorie smoothie with celery and cucumber

This is a light cleansing smoothie, which, thanks to kefir, will also give you a feeling of satiety. Kefir is best taken with a fat content of 2.5%.

Ingredients:

• Celery stalk - 2 pieces;
• Fresh cucumber - 2 pieces;
• Kefir - 250 ml.

Wash the celery stalk, peel and cut into small pieces. Wash the cucumber, dry, remove the tails. Taste the rind and if it is tough or slightly bitter, peel the pulp from the rind. Chop the cucumbers. Combine the celery and cucumber in the bowl of a blender. Pour in the kefir and whisk until the drink becomes homogeneous.

Before serving, you can supplement the cocktail with a pinch of hot pepper to give it a spicy note.  

Low-calorie cocktail with watermelon

This drink will be a great alternative to a sweet dessert. It is great as a summer snack that cleanses the body and quenches thirst. If the cocktail seems not sweet enough, optionally add a little topinambour syrup or any other syrup to taste.

Ingredients:

• Watermelon pulp - 200 grams;
• Ice - 150 grams;
• Lemon juice - 1-2 tbsp;
• Topinambour syrup - 1-2 tbsp (optional).

Clean the pulp of watermelon from the rind and pips, cut into small cubes and place in a blender bowl. Squeeze lemon juice and add topinambour syrup, if using.

Pour ice into the blender bowl. (If you don't have a high-powered blender on hand that can handle ice, freeze the watermelon pulp for a more refreshing drink.) Whisk everything until smooth. Immediately pour into a glass and serve.

Keep in mind that ultimately, experts agree that the most effective way to lose weight is through lifestyle changes: eating healthy, eating fewer calories, getting enough sleep, and exercising regularly. However, incorporating the aforementioned beverages into your diet can help improve your results by keeping you feeling satiated, increasing your basal metabolic rate and suppressing your appetite.