Here’s a weight loss plan to brighten up your day! With this diet you won’t go hungry or loss muscle mass, you’ll get healthier and it’s easy on the pocket.
Here’s what you need to do, drink 2 of these diet shakes everyday containing high protein and less carbs with added omega-3s. Enhance your shake with veggies or fruit. Have three other meals (snacks) a day. Keep your calorie intake to about 500 less per day than your break-even calorie level and you’ll lose about one pound of fat a week. It’s a very inhabitable plan that’s backed up by clinical research. Be certain to exercise at least three times a week and watch the weight magically fall off without drastic changes in your diet.
1. Choose the right protein
Protein will act as the base of your shake. You will need 20-30 grams of high quality protein per shake. The older you are the more protein you will need to help maintain muscle mass.
Whey Protein – Whey offers fullness. It digests easily and is one of the best proteins to build muscle mass. It contains 140 calories per 25gs.
Milk or protein blends – The protein present in milk is called Casein, it takes longer to digest making you feel full for longer.
Meal replacements – These consist of 250-300 calories containing whey and milk proteins. They also contain carbs, fiber and other essential nutrients.
Add a suitable amount of fiber
Adding fiber to your diet shake can help keep you feeling full for longer. Fiber tends to absorb water and expand inside the stomach which gives you the feeling of fullness. Fiber also helps regulate blood sugar levels after a meal. It’s recommended to intake at least 25gs of fiber every day.
Psyllium husk fiber is mainly a soluble fiber that absorbs about 50 times its weight in water. This helps create a bulkier, softer stool and minimizes constipation that is common during carbohydrate restriction. Add 1-3 teaspoons.
A study over an 8-week period showed those who took 2 capsules of this plant fiber before breakfast, lunch and dinner lost 5.5 pounds while the placebo group gained weight. Take it before a meal or add it to your shake by pulling apart two capsules and pouring in the fiber powder. It swells quickly so don’t save it to drink later.
Just 1 tablespoon of these gluten-free seeds provide about 5g of fiber, 3g of protein and 2.5g of omega-3s. Stir in with just a spoon. No need to grind them. They swell up slower than other fibers, so you don’t need to drink it within a few minutes.
Fat helps slow down the digestion process making you feel full for longer. It’s healthier to add some omega- 3 fats into these shakes. If you take flax seed oil add about 1 spoon which contains 120 calories. On the other hand if you use fish oil, one tablespoon contains 45 calories. A consistent amount would be 1-3gs a day.
How much weight will you lose?
- Drinking 2 whey protein shakes a day can help you lose up to 5 pounds.
- Drinking 2 meal replacement shakes can help you lose up to 6 pounds.
- You can lose 25 pounds a year by having 1 meal replacement shake a day.
Protein, carbs and fat guide
Intake about 75-175gs of protein a day. Protein prevents you from losing muscle mass so you lose fat not muscle. Every individual should intake 0.5-1g of protein per pound of their body weight.
To lose weight efficiently you need to control your carb intake to 50-200gs every day. Your protein and fat intake will remain constant. Eat plenty of fiber-rich vegetables, but avoid grains, pasta, potatoes, rice, bread, junk food, high-glycemic sugary carbs and all forms of sugar. Add berries or fruit to your shake, but do so sparingly as they have natural sugars. Avoid high glycemic index fruit.
Eat healthy fats
Consume 40-90gs of fat every day. Use olive oil or flax oil in your salads, add coconut oil to your shakes and while cooking. Eat omega-3 fats. Reduce omega-6 fat intake (such as safflower, sunflower and corn oil). Avoid unhealthy fats from foods like french fries, fried food, margarine and all hydrogenated oils (trans fats).
Other things to follow
Don’t eat 2 hours before workouts and 1 hour after to maximize fat burning. Eating right after a workout slows down fat-burning.
Take a multi-vitamin to make up for the lack of micronutrients typical of a low calorie diet.
Consider additional supplements like green tea, CLA, garcinia cambogia or others to speed up the fat burning process.