Nowadays, more people are starting to realize the importance of being more physically active and consuming nutritious food. We all have our own unique goals but the three most common include building muscle/weight gain, fat loss/weight loss, and improving overall health. Out of the three, weight loss is by far the most popular goal and though it may seem like a complicated process, it’s really not.
How to Lose Weight
In order to lose weight, you simply just have to place your body in a negative energy balance. What does this mean? A negative energy balance is achieved when calories burned is greater than calories consumed in a day. This can be achieved by lessening food intake, burning more calories through exercise or other physical activity, or a combination of the two. (1) Always bear in mind that it’s better to lose weight through fat, not muscle. Due to this, individuals should increase their protein intake to preserve lean muscle mass.
How Much Protein is Sufficient?
Studies have proven that in order to spare as much lean muscle mass as possible during a calorie deficit, daily protein intake should meet a minimum requirement of at least 1 gram of protein per pound of bodyweight and up to 1.3 grams of protein per pound of bodyweight in leaner individuals. (2)
When weight loss is the goal, a common problem many individuals encounter is increased hunger and cravings. This is arguably one of the most challenging aspects of dieting.
Excellent Sources of Protein
Seafood, poultry, red meat, dairy products, seeds and nuts are all great sources of protein. Seafood is high in omega-3 fatty acids which helps prevent heart disease and lowers blood pressure. Poultry is rich in metabolism-boosting B-vitamins to aid in fat loss. Red meats and dairy products both contain a high amount of magnesium and calcium that help to keep bones strong. A convenient and fast way to consume protein is by making protein shakes.
Double Chocolate Protein Shake Recipe
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Here’s a simple yet delicious protein shake recipe you can make anytime in as little as 5 minutes. A single serving of this shake has a whopping 38 grams of protein!
To make this recipe, add ½ a cup of unsweetened almond milk, ½ a cup of plain Greek yogurt, ¼ a cup of frozen raspberries, 1 scoop of chocolate whey protein powder, 1 tablespoon of unsweetened cocoa powder, 1 tablespoon of almond butter, 1 tablespoon of chia seeds, ½ a teaspoon of vanilla extract, liquid stevia (optional), and ½ a cup to 1 cup of ice in a blender and blend. When all the ingredients are blended into a smooth mixture, it’s ready to be served.
The Greek yogurt, unsweetened almond milk and almond butter give your shake its rich, creamy texture. To cut through the richness of this weight loss shake, frozen raspberries are added for its slightly sour and sweet taste. Of course, this wouldn’t be a double chocolate protein shake without chocolate flavored whey protein powder and unsweetened cocoa powder. We highly recommend that you use a whey protein concentrate or whey protein isolate for this recipe. For added texture, you can top your shake with chia seeds instead of blending it together with the other ingredients.
You’re going to love the flavors of this wonderful double chocolate protein shake. It’s a staple recipe that pairs perfectly with any weight loss diet and best of all, it only takes 5 minutes to prepare. It’s so good, you wouldn’t believe that you’re dieting!
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