Within a balanced diet, shakes can be a drink that is part of a weight loss plan. With weight loss, fat is reduced, including abdominal fat.
The ingredients and the portions that are included in the shakes are important so that they are nutritious and satiating. The general eating plan also makes a difference. A diet consisting primarily of shakes may not offer positive long-term weight loss results.
If a shake is being consumed as a breakfast replacement, it should contain the essential macronutrients. Dietitians Melissa Rifkin and Kelsey Hampton of Eat This Not That point out that The best shake combination for faster belly fat loss is protein, fiber, and fat.
The combination of ingredients can be very varied and according to personal tastes.
The body needs daily protein consumption, it is also a satiating macronutrient. There are several protein ingredients that you can add to smoothies such as: milk, soy milk, Greek yogurt (unsweetened), protein powder, nut or peanut butter.
Two tablespoons of smooth peanut butter contain approximately 7 grams of protein, 16 grams of fat and 2 grams of fiber.
The National Academy of Medicine recommends that adults consume a minimum of 0.8 grams of protein per kilogram of body weight per day.
The Harvard Nutrition Source notes that fiber helps regulate the body’s use of sugars, which helps control hunger and blood sugar level.
Among the best sources of fiber to add to smoothies are whole grains (such as oatmeal), fresh fruits and vegetables, and nuts.
For good health, adults need at least 20 to 30 grams of fiber each day.
3. Good fats
Consuming a small amount of fat, mainly good fats, is an essential part of a healthy and balanced diet. Among the sources of good fats that you can include in your smoothies are nuts, seeds and avocado.
Chia seeds are the richest plant source of omega-3 fatty acids. They are also a complete protein and provide fiber.
A homemade breakfast smoothie with no added sugars can be a healthy option to get nutrients when there’s no time to stop and eat.
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