General considerations about weight loss shakes

Every year, more and more studies confirm that obesity and sedentary lifestyles are two of the biggest causes of death, especially in young people. With this, it is understood that a moving body can be the threshold between a premature death and a healthy aging.

It is no news that we are in the era of fast food and processed foods that are full of saturated fats and harmful substances to the proper functioning of the body.

However, on the other hand, the so-called "fit culture" is emerging with increasing force, which is nothing more than a generalized understanding around the need to have a life with healthier habits.

Among the main habits preserved by those who intend to be healthier is precisely that of eating better, and this is where the so-called weight loss shakes come in.

These products are made with substances that promote better overall functioning of the body, promoting a greater ability to create energy and burn fat. In this article we cover all the details about weight loss shakes and bring to you a definitive guide that will lead you to understand these products once and for all. Check it out!

Shakes to lose weight, what are they for and their benefits

To start the article in the best possible way, we will answer the main questions of people who are related to the usefulness and benefits of weight loss shakes. See now what they are, what they are for, the benefits and other important details about these weight loss drinks.

What are the shakes to lose weight

The famous and acclaimed weight loss shakes are nothing more than food supplements. These products, which can be found in supermarkets, pharmacies, health food stores, gyms, fit stores and other establishments, are found in the form of water-soluble powder and can be prepared instantly.

It is exactly in the powder that comes in the jars, and that will later become the shake itself, that the supposed slimming substances rest. There are also natural shakes, made from fruits, cereals and other nutritious foods. Even in comparison with the instant shakes, the natural ones stand out.

In short, weight loss shakes are substitutes for solid natural foods, taking the nutrients in a practical way to the individual. Just mix the powder with water and some other ingredient, take to the blender and mix everything.

What they are used for

The shakes to lose weight are used, as the name already denounces, by people who intend to lose weight. For this, these individuals only replace snacks and even meals by the instant drinks.

Generally, the use of weight loss shakes is more common among athletes, bodybuilders and gym workers, and people who have reduced time due to the rush of everyday life.

The role in weight loss

Generally speaking, it is correct to say that shakes have an important role in the hard task of losing weight. This is because the basic principle of the process that leads to weight loss is to consume fewer calories than you expend.

Thus, by replacing snacks and other side meals with weight loss shakes, which are low-calorie foods, energy expenditure will outweigh calorie consumption.

However, it is important to say that observing the shake that you are consuming is vital for this process to work. After all, it's not enough that the product has the name of shake to lose weight, it needs to actually have the correct compounds.

General benefits associated with the consumption of weight loss shakes

The benefits of the consumption of shakes for weight loss are directly related to the components of the product. Therefore, as we said in the previous topic, it is important to observe the composition of the shake and, preferably, choose a product that is indicated by experts.

In any case, the following properties are observed in the reliable weight loss shakes:

- High amounts of soluble fiber, which helps the better functioning of the digestive system;

- Low calorie levels;

- Practicality in preparation;

- Ability to replace meals normally;

- Presence of minerals, phytonutrients, vitamins and good fats;

- Among others.

Who can consume weight loss shakes

It can be said that, at least at the beginning of the consumption, only healthy adults should consume shakes to lose weight without a professional monitoring. The reason is the greater resistance to possible side effects.

Children, the elderly and people with comorbidities should not venture to insert the shakes in the diet without the monitoring of a nutritionist, for example. Although they are products that generally bring many benefits, only a medical professional can calculate the effects of the substances in each body.

Anyway, it is recommended that each and every person who consumes these compounds should visit a nutritionist to prepare a diet. It is worth mentioning that especially those who have long-term goals, like gym goers and obese people, for example, should make an intelligent consumption of shakes to lose weight.

How to take a shake to lose weight

According to experts, the ideal consumption of a shake to lose weight is only one portion per day. This cup of shake should replace a snack, for example. It is not recommended that any of the three main meals (breakfast, lunch and dinner) is replaced by shakes, except in cases of recommendation of nutritionists.

In addition, along with the consumption of the shake there should be a balance in the other meals and the practice of exercises that will enhance weight loss.

Shakes to lose weight should be consumed for, at most, 30 consecutive days. After 30 days a two-week stop should be made so that then the consumption is resumed and so on.

Consider ingredients that encourage weight loss

In addition to knowing what weight loss shakes are for and how they work, it is ideal to know what substances make up these products and provide their "powers".

For this, now know five of the main ingredients of shakes to lose weight and understand what the role of each one in the body. See!

Palatinose

Palatinose, or isomaltulose as it is also known, is a substance that comes from the breakdown of molecules from sucrose, a sugar found in fruits like beets. Because of the process in which it is forged, palatinose is defined as a carbohydrate.

This compound has a glycemic level up to 70% lower than sucrose, which causes it to be absorbed more slowly by the body and does not cause peaks of glycemia and the onset of diseases such as diabetes, for example.

The entire scope of benefits of palatinose makes the substance a great source of energy and power. With this, inside the body it functions as fuel for muscle explosion and a consequent increase in fat burning.

Tryptophan

Tryptophan is an amino acid naturally produced in the human brain. Among its functions is the creation of serotonin, which is a neurotransmitter capable of causing well-being and relieving stress. The production of serotonin happens with the metabolization of tryptophan and vitamin B3 together.

This substance is found in synthetic form in some weight loss shakes. Because it can, in short, relieve stress and cause well-being, tryptophan promotes a good environment for weight loss and the improvement of the individual's quality of life.

Fibers

Dietary fibers, both soluble and non-soluble, are classic allies of those who need to lose weight. It happens that their slow absorption by the body favors the reduction of hunger, helping in the regulation of diets and dietary re-education.

In addition, the overall functioning of the digestive system is enhanced by the consumption of foods rich in fiber. Being found also in various types of foods, such as vegetables, fruits and cereals, the fibers are for sure in the top five main components of a weight loss shake really effective and reliable.

Good fats

So-called good fats are foods that, in short, are "benign counterparts" of other products. Good examples of these compounds are coconut oil, olive oil, avocado oil and other well-known substances.

When consumed correctly, good fats promote an energy increase, nutritional gains and even anti-inflammatory effects in the individual's body. The most reliable weight loss shakes have good doses of good fats in their compositions.

Phytonutrients

Different types of substances found in vegetables are called phytonutrients, including carotenoids, flavonoids and terpenoids.

The phytonutrients are able to act in improving various functions of the body, such as blood pressure, glycemic index, blood circulation, immune system and many others. It is not worth consuming a weight loss shake that does not have phytonutrients in its basic composition.

Ingredients to be avoided

Part of the importance of knowing in depth the weight loss shakes, is given by the need to know what types of substances that make up some of these products should be avoided.

See now four components commonly found in weight loss shakes and that are bad for your health.

Maltodextrin and Sucrose

Maltodextrin and sucrose are two types of carbohydrates that are potentially harmful to the human body. Sucrose, for example, is often used in the manufacture of crystal (table) sugar and fine (icing) sugar.

These substances can act negatively on the body, causing an increase in blood glucose, cholesterol, and blood pressure, thus causing cardiovascular diseases and favoring the occurrence of strokes (stroke).

Corn syrup

Corn syrup is an ultra-processed product made from fructose, which is another type of sugar. This substance is metabolized in the liver and, when consumed in excess, causes insulin resistance, leading the individual to develop diabetes.

Many shakes and other industrialized products have corn syrup in its composition. The golden tip in this regard is to read the product packaging and simply discard shakes that have corn syrup among its ingredients.

Artificial sweeteners

The infamous artificial sweeteners, such as sucralose and aspartame, for example, are extremely harmful to health. Although they are considered by some people as good substitutes for crystal sugar, these products are at least a substitution for these other dangerous substances.

Just like fructose, found in corn syrup and other products, sucralose is capable of making the body of those who ingest it unable to absorb insulin, leading to pictures of increased glycemic index.

Soy protein

Among all the possible protein components of a weight loss shake, soy protein is one of the worst. This substance is basically not made for human consumption, since it can destabilize several body functions.

Starting from the correct absorption of nutrients at the time of digestion, to hormonal instability, soy protein has a bad potential. Therefore, it is important that also the proteins present in shakes are observed and soy be avoided.

Natural alternatives of shakes to lose weight

Finally, we present six options of all-natural weight loss shakes that, besides being very popular, are nutritious and cause the expected effect. These drinks are viable and practical options that can be used instead of industrialized shakes.

In each of the topics below you will find a brief description of the benefits of the shake's ingredients and a quick recipe on how to prepare the drink. Check it out!

Acai protein shake

The açaí is a small fruit that originated in the northern region of Brazil, in Amazonian territory. Very popular throughout the country, the açaí has benefits that attract consumers beyond the good taste of its derivatives.

Among the "powers" of acai are the energy effect and the improvement in mood. Therefore, an acai shake is ideal for pre-workout, to provide energy for exercise, and post-workout, because it helps muscle regeneration.

See what you need to make your açaí protein shake:

- 1 scoop (measure) of whey protein (flavor to taste);

- 1 banana;

- 200ml skimmed milk;

- 100g açaí (without sugar).

Directions:

Take all the ingredients to the blender, without the presence of water. Beat everything until the mixture is completely homogeneous. When the shake is ready, take it to the refrigerator and let it cool a little before consuming it. The acai shake can also be consumed as soon as it is ready, at the discretion of the individual.

Cocoa and oatmeal shake

Cocoa and oats form a perfect duo of ingredients for those who want to combine an energy boost and an increase in digestive capacity.

Cocoa, the basic fruit for chocolate, provides, among other things, more energy. Oats, in turn, is a cereal that is always present in weight loss diets for having high levels of soluble fiber that improve bowel function.

The cocoa and oatmeal shake takes the following ingredients:

- 1 spoon (soup) of oatmeal;

- 1 tablespoon of cocoa powder;

- 250ml skimmed bovine milk;

- 2 tablespoons of flaxseed (optional);

- 1 tablespoon sesame (optional);

- 1 banana (optional).

Directions:

In a blender, add the 250ml of skim milk. Then, add all other ingredients and then beat everything. When the mixture is well crushed, turn off the equipment and take the shake to the refrigerator. If you prefer, at the time of preparation add ice cubes to freeze the drink in the act.

Creamy kiwi and strawberry shake

The kiwi and strawberry shake forms the perfect mix to promote an improvement in digestion and the supply of nutrients needed in a good breakfast. Even adding the drink to the first meal is a good choice.

Ingredients:

- 1 whole kiwi;

- 5 whole strawberries;

- 1 tbsp (tablespoon) of oats (fine flakes);

- 170g natural yoghurt;

- ½ tablespoon peanut butter;

- ½ tablespoon mint leaves (optional).

Directions:

Put all ingredients in a blender and beat everything. When the mixture is already homogeneous, turn off the machine. The ideal is that the creamy shake of kiwi and strawberry is consumed cold, so it is recommended that ice stones are added to the preparation or that the drink spend some time in the refrigerator before consumption.

Shake of papaya with oat bran

The papaya shake with oat bran promotes a significant improvement in digestion and helps "dry the belly". These effects are motivated by the digestive action of the two ingredients, especially papaya.

Check out what this alternative natural weight loss shake contains:

- 2 slices (or 200g) of papaya;

- 200ml skimmed milk;

- 1 tsp chia seed (optional);

- 1 tablespoon oat bran (fine flaked oats);

- 1 teaspoon flaxseed (optional).

Directions:

Just mix all the ingredients at once in a blender. It is recommended that the drink be consumed chilled and in snacks throughout the day, or at breakfast.

Shake or creamy yogurt vitamin

The yogurt shake, also known as yogurt creamy vitamin, is a great natural pre-workout option, for having a low calorie level. The drink can also be consumed as an afternoon snack.

What it takes:

- 5 whole strawberries;

- 1 frozen banana;

- 1 tablespoon sunflower seeds (optional);

- 120g skimmed yoghurt.

Directions:

Take all ingredients to the blender and grind them on the pulse function. Thus, the frozen banana will be transformed into a cream that will give consistency to the shake. When everything is already quite homogeneous, turn off the blender and make the consumption of the drink.

Banana shake with peanut butter

The banana shake with peanut butter increases energy, improves digestion and causes a feeling of satiety in the individual, which improves helps a lot in food re-education and in the implementation of diets for weight loss.

See the ingredients of this natural drink:

- 200ml skimmed milk;

- 1 tablespoon of peanut paste;

- 2 teaspoons of chia seeds;

- 1 banana.

Directions:

Place all the ingredients in a blender and blend until the mixture is smooth enough. To drink, add ice cubes.

Are there contraindications in the consumption of shakes for weight loss?

Observing the indications in general, it is correct to say that there are practically no contraindications in the consumption of shakes to lose weight, provided that it is done with awareness and respect for some dietary rules.

However, it is worth noting that some groups of individuals require nutritional monitoring in this sense. The consumption of shakes with specific goals also requires monitoring by a nutritionist and even an endocrinologist, in some cases, so that the results appear and damage to health is avoided.

Furthermore, it is important to observe the origin and composition of instant shakes (industrialized) and give preference to natural shakes, like the ones presented in this article. And, of course, it is not recommended to replace important meals with shakes, especially if there is no nutritional monitoring.