Losing weight is never an easy feat. It’s disheartening to lose 10 pounds through sweat and tears only to gain them back after a single cheat meal. Is it possible to satisfy your sweet tooth cravings while sticking to your weight loss goals? It might seem like sweet and healthy aren’t destined to work together. But, hey, there is one solution, which will allow you to satisfy your cravings while staying on track with your fitness goals. The answer lies in weight loss shakes!
Weight loss shakes are shakes that are packed with essential nutrients that work hard to keep your skin, bones, hair, and muscles healthy. Also, the added benefit is that it requires no major prep work or clean up after.
You can find weight loss shakes around every nook and corner you look. However, it’s important to know that not all weight loss shakes are created equal. More often, the ones you can buy from gyms and juice shops carry more sugar than a dozen doughnuts. Sipping those won’t really do much for your weight loss goals.
The best way you can ensure that you stay on track to accomplish your weight loss goals is by making your own weight loss shakes. The weight loss shakes below are all delicious and only require a blender.
Homemade weight loss shakes
Homemade shakes can be delicious, healthy, and easy to make. Here are a few that you can whole-heartedly enjoy on –
1. Blueberry Cashew nut Shake
- ¾ cup of unsweetened nut milk
- ½ cup frozen blueberries
- 2 tbsp oats
- 1 ½ tbsp unsweetened cashew butter
- 1 tsp vanilla extract
- 1 scoop of vanilla protein powder
The protein powder used here will keep you satiated with high energy levels.The cashew butter, on the other hand, will give you essential fats that will make you feel full for a longer time. Finally, the blueberries will help fight inflammation from tough workouts as they are a fantastic source of antioxidants. The entire shake is wrapped in a delicious package that’s mouth-watering.
2. Chocolate Cherry Shake
- ¼ frozen ripe banana that has been cut into chunks
- ½ cup frozen unsweetened dark sweet cherries
- A small handful of fresh spinach
- 2 teaspoons cocoa powder
- ¼ teaspoon almond extract
- 2 teaspoons of chia seeds
Spinach is jam-packed with all of the nutrients required for healthy weight loss such as protein and fiber. This protein shake keeps cravings at bay while preserving lean muscle mass. Banana is an excellent source of vitamin B6. The body uses this vitamin to absorb nutrients better. Inflammation is fought with dark cherries as well as unsweetened cocoa while the Chia seeds have plenty of omega-3 fats.
3. Raspberry Chia Shake
- 1 cup raspberries
- ¾ cup of unsweetened almond milk
- ½ banana
- 1 tbsp chia seeds
- Large handful of spinach
- ½ avocado
Spinach is a rich source of iron that is a delicious combination with the raspberries that are rich in vitamin-C. Iron is good for the body as it enables efficient energy creation because of how easy it makes carrying oxygen to muscles. The avocado will ensure that you enjoy healthy fat, fiber as well as other vitamins such as B6 that works to counteract cortisol. The cortisol hormone is a stress hormone that is a major contributor to weight gain.
4. Blueberry Shake
- 1 cup fat-free yogurt
- 1 cup frozen blueberries
- ½ cup ice
- 1 tbsp ground chia seeds
This smoothie is fantastic for people looking for something simple yet effective. If you can’t be bothered with shakes that have 20 different ingredients, this one’s for you. You’ll skip the complexity of other shakes while preserving its goodness. The fat-free yogurt has the protein that will stop you from over-eating while the blueberries will provide you with plenty of antioxidants. The chia seeds are a rich source of omega-3 fatty acids as well as fiber, that will fight inflammation as well as help you feel full.
5. Banana and Cinnamon Shake
- ½ cup oats
- 1 cup unsweetened almond milk
- 1 tbsp peanut butter
- ½ tsp cinnamon
This recipe is perfect for all of the vegans out there who are looking to get their quick fix. Oats are chock-full of fiber, keeping you satisfied and feeling fuller for long. Bananas are full of good stuff such as potassium, B6, vitamin C, and fiber. Cinnamon has polyphenols that regulate blood sugar as well as boost metabolism. If you aren’t vegan and would like to add a bit more sweet to your weight-loss shake, consider adding a dash of honey.
6. Fruity Kale Shake
- 1 cup kale
- ½ medium banana
- ½ cup pineapple ½ cup nonfat milk (can substitute with unsweetened soy milk)
- ¼ cup nonfat plain yogurt
- 1 tbsp chia seeds
Fiber and protein in the shake will make you feel full without you going overboard on fruit or calories. Not everyone is fond of kale. Getting it into your system this way is smart. However, you can also substitute kale with spinach, if kale is not available.
7. Tropical Carrot Shake
- 1 cup of carrots chopped
- 1 cup of frozen mango
- 1 cup of frozen pineapple
- 1 cup of frozen strawberries
- ¼ cup nonfat yogurt
- ½ cup nonfat milk (can substitute with unsweetened soy milk)
- 1 tbsp chia seeds
Carrots are an excellent source of vitamin A while the milk and yoghurt will fill your daily requirement of protein and calcium. The chia seeds will fill you up with omega-3 fatty acids as well as fibre.
8. Chlorophyll Berry Shake
- ½ cup of freshly squeezed orange juice
- 1 cup strawberries
- ½ cup yogurt
- 2 teaspoons of a chlorophyll liquid supplement
The antioxidants in the chlorophyll liquid supplement will help counteract the cortisol hormone. This will result in more fat burning as well as controlling inflammation. The strawberries add extra flavor and nutrients.
9. Banana Nut Shake
1 cup plain Greek yogurt
1 tbsp almond butter
½ cup ice
The banana in the shake sends healthy carbs and fibre into your body while the yoghurt supplies the protein. The almond butter will give you healthy fat that your body needs. Satisfaction and feeling full are the names of the game with the banana nut shake.
10. Strawberry Ginger Shake
- 1 cup frozen strawberries
- 2 kiwi fruit peeled and chopped
- ¾ cup skim milk
- 1 tbsp chia seeds
- 1 tsp ground ginger
- 4 ice cubes
11. Greens in a glass shake
- 1 cup baby spinach
- ½ cup chopped cucumber with peel
- 1 celery stalk sliced
- ½ medium banana sliced
- ½ cup pineapple
- 6 ounces nonfat plain yogurt
- 1 tbsp flax seeds
- ½ cup water
- 4 ice cubes
Yogurt is rich in protein which can keep you energetic and full. The veggies are antioxidant rich and provide a lot of vitamins and minerals. This shake will surely boost your immunity.
Good weight loss habits
Losing weight is – 20% working out and 80% diet. You can work harder than everyone in the gym. However, if diet is poor, it is very easy to put on the weight that is lost. The simplest solution to maintaining your weight is to change your eating habits first. A few good habits one can practice to enjoy your weight loss journey are –
Enjoy a high protein breakfast
The weight loss shakes mentioned above all have one thing in common. They all enjoy a high amount of protein each. A high-protein breakfast will reduce post-meal cravings much more effectively than a breakfast that has less or no protein. Water is your friend – Water is exceptional at increasing energy expenditure as well as the number of calories burnt for at least an hour. There have been many studies that have concluded that water results in an increased metabolic rate as well as reducing the number of calories consumed in a meal by as much as 13%.
Get those ‘ZZZ’s in
Sleep deprivation has been found to have a noticeable effect on appetite. People who suffer from sleep deprivation suffer from hunger and cravings. Set your alarm for a bit later than usual or go to sleep earlier than you’re used to as it can have a noticeable effect on your weight loss journey.
There’s no shortcut to success. You’re going to have to work hard if you’d like to see the results that you want. However, you don’t have to be one dimensional about it. A combination of moderate exercise, a good diet which include these mouth-watering shakes, and healthy habits can result in shredding those pounds without a serious commitment to the gym.