Protein shakes for weight loss at home

To use protein shakes for weight loss, you do not need to exhaust your body with professional bodybuilding, because they are effective even in simpler workouts. The main thing is to cook them properly and follow the recommendations for use. In general, protein helps to expend more energy, which burns fat reserves. You can prepare protein shakes at home for weight loss from professional sports supplements or natural ingredients.

What is a protein shake for weight loss

The basis of protein shakes is dry protein, which is powdered. It is obtained from foods rich in protein. You can buy protein for weight loss in specialty stores that sell sports nutrition. The finished concentrates differ in composition and are:

  • whey;
  • egg;
  • dairy products or casein;
  • complex;
  • soybeans.

A protein shake is a drink made by diluting a protein with juice, milk or water. It helps build muscle tissue, perfectly saturates the body and does not contribute to fat deposition. Such drinks are often prepared from ordinary natural products, such as milk or kefir, with the addition of fruits, berries, vegetables, herbs and other simple ingredients. Commercial and homemade protein drinks help with weight loss, but it is important to know the composition and instructions on how, when and how much to drink.


The specific composition of the cocktail depends on the variant of preparation - whether conventional products or professional sports supplements are used. The latter must contain water-soluble protein derived from eggs, soy or whey. Specialized protein drinks additionally contain:

  • multivitamin complexes and mineral supplements;
  • sucrose or fructose, which increase the caloric content of the drink;
  • L-carnitine, which accelerates fat consumption;
  • chromium picolinate, appetite suppressant;
  • amino acids that slow down the process of assimilation of proteins after their entry into the body;
  • fat and lactose if the drink is whey and vegetable protein if soy.
smoothies with fruits and berries for weight loss

From natural products

The composition of home-made drinks includes familiar products, most of which are used daily. The base is kefir, milk, cream, cottage cheese or yogurt. To give special taste qualities, berries or berries are added. The composition may include other ingredients that are natural sources of protein of animal or vegetable origin. This list includes:

  • Seafood;
  • green vegetables - asparagus, cucumbers, broccoli, spinach;
  • nuts;
  • soybeans;
  • cereals;
  • cocoa;
  • grains of oats or wheat;
  • egg white.

Sports nutrition

The main component of the slimming drink is protein, which is contained in large quantities. It represents up to 40 grams per glass of drink. This amount is taken from the condition that so much the body can absorb at once. Carbohydrates are included only in energy drinks. In each of their forms are vitamins and minerals:

  • fluorine;
  • calcium;
  • copper;
  • zinc;
  • iron;
  • vitamins A, B, C, E.

What is a protein shake for?

The usual products that a person consumes daily may not always satisfy the body's need for nutrients. This is especially true for those in whose mode there are excessive loads. Protein drinks come to the rescue here. They are designed specifically to improve the contours of the figure and build muscle mass. By eating them, you speed up your metabolism, which helps you burn fat faster. At the same time, there is no breakdown of muscles, as they are supported by a high dose of protein.

banana smoothie for weight loss

How it works for weight loss

The body spends a lot of time digesting protein, which leads to high energy expenditure. The body absorbs the missing amount of its own reserves, so it begins to actively burn fat. The effect of protein drinks for weight loss is as follows:

  1. Suppression of hunger. Due to the longer absorption of protein, only one portion of the cocktail is saturated for the next few hours. The result - you do not want to relax to eat something sweet.
  2. Working capacity. Fatigue can often be felt with normal diets. A large portion of protein, on the contrary, energizes, improves mood and improves performance.
  3. Collector. Unlike dietary dishes, cocktails have a large selection of flavors, which greatly facilitates the weight loss process.
  4. Strengthening immunity. Diet is always stressful for the body. This is especially true for the amount of essential vitamins. Protein drinks saturate the body with many nutrients, which helps boost immunity.

Muscle benefits

Protein is especially good for muscles. It does not allow them to break down when losing weight along with fat. As a result, only overweight is burned, and muscles not only remain, but also gradually increase. As a result, the body becomes more relief. Protein is not just the building block of cells. It also performs a transport function, carrying hemoglobin throughout the body, which supplies all organs with oxygen. The result is that connective tissue recovers faster after heavy loads in the gym. As a result, the muscles become more resilient.

Protein shake for weight loss at home

You do not need to buy special professional sports supplements. Protein drinks are easy to make at home. They can be based on fermented dairy products or juice, better squeezed. In addition, they contain vitamins and digestive supplements. Do not use only sugar and other products with it in recipes. Otherwise, the caloric content of the finished product will increase significantly.

How many calories does it make

When losing weight in any way, it is very important to take into account the caloric content of any products and dishes from them. The energy value of protein shakes is low. This is about 200 kcal per serving in the form of a cup. More precisely, the calorie content is determined by the specific components of the recipe. With such low energy value, drinks contain many nutrients. For example, a glass contains the same amount of protein and iron as a beef steak. For this reason, they help not only to lose weight but also to heal.

protein shake for weight loss

How to cook

You do not need special culinary skills to make a protein drink yourself. To get started, choose a recipe. There are sweet options with fruits or more hearty options with vegetables. In any case, the basis is fermented dairy products, more often kefir, milk or cottage cheese. It is better to be low in fat. You can use freshly squeezed juice instead, but it is important to combine it properly with the other ingredients. The additional ingredients are not only fruits and vegetables. These can be berries or cereals. The principle of cooking is simple:

  • all solid ingredients are ground with a blender;
  • then mix;
  • at the last stage all are filled with kefir, yogurt or other product taken as a basis.


Even with the great benefits of protein drinks, taking them uncontrollably and in any amount is not worth it. It is better to use a special system that will take into account the recommendations for their use. Otherwise, the result of weight loss will be lower than expected. The use of protein drinks can not be called a specific diet. This is just a set of rules, following which, you can quickly achieve a slim figure. As for the basic diet, here it is worth sticking to the following:

  • eat 3-4 times a day;
  • reduce portions to 200-250 g;
  • drink enough fluids - up to 2-2, 5 liters;
  • preparation of food by boiling, stewing, baking or steaming;
  • do not miss meals;
  • refuse pastries, flour, fatty, fried and salty products;
  • turn off fast food, semi-finished products.

When to drink

It is important to drink protein drinks for weight loss at certain times. The best option is 15 minutes after a workout. This is the period when the body opens the anabolic window, which is characterized by more active absorption of protein. It is immediately spent on muscle recovery, so there will be no fat accumulation. In addition to drinking after a workout, you can drink:

  • in the morning instead of breakfast;
  • during the break between breakfast and lunch;
  • at night 2 hours before bedtime.
girl drinking cocktail for weight loss

How to drink a protein shake

It is worth starting with 1 serving a day to check the body's reaction. The dose can then be gradually increased, increasing to 2-3 times. You should drink in small sips to prolong the process of pleasure and only for good absorption of ingredients. It is not recommended to replace drunk whole meals. For effective weight loss, the diet must be balanced in terms of protein, carbohydrates and fats. Here are some more basic rules:

  • for an effective result, add daily physical activity in the form of morning exercises, fitness or just running;
  • prepare a drink immediately before drinking in the amount needed for one dose;
  • combine with wholemeal bread, fruits or nuts, which further saturate the body with carbohydrates.

Daily dose of protein

It is equally important to consider the calculation of the daily dose of protein that can be absorbed by the body. It is believed that the stomach absorbs only 40 g at a time. The high dose can overload the kidneys and liver. The specific value for the day is best calculated taking into account its own weight. The minimum amount of protein is 1-1, 5 g per kilogram of body weight. Half of this amount comes from natural protein.


You don't need protein powder to make natural protein drinks. All ingredients are ordinary products that naturally contain protein. Below are some of the most delicious and popular recipes. The first of them is "Assorted weight loss". The ingredients for it will require the following:

  • fat-free cottage cheese - 200 g;
  • milk - 200 g;
  • cinnamon - to taste;
  • fruits - bananas, kiwis, apples or any other to taste;
  • cinnamon - 0, 5 tbsp;
  • oatmeal - 2 tbsp.

The method of cooking is very simple:

  1. Rinse the fruit, if necessary, peel and cut into small slices, then throw in a blender.
  2. Then add milk in the same place and add softened cottage cheese with oatmeal.
  3. Mix everything with a blender, then sprinkle with cinnamon on top.
milk shake for weight loss

Another very simple cocktail recipe is prepared with the addition of berries. In general, the list of ingredients is as follows:

  • kefir 1, 5% - 200 ml;
  • milk - 200 ml;
  • berries - 200 g

The preparation of the cocktail is done as follows:

  1. Rinse the fruit thoroughly, dry it, then lightly mash and load in a blender.
  2. Pour kefir with milk there.
  3. Mix all ingredients until smooth.

The following recipe is very original. The drink is called "Strawberry in chocolate", but the composition does not use cakes, but cocoa powder to give the taste of chocolate. The necessary ingredients are the following:

  • strawberries - 4-5 grains;
  • skim milk - 1 cup;
  • cocoa - 1 tablespoon;
  • protein powder - optional 2 tbsp.

The principle of preparation is as follows:

  1. Rinse the strawberries, dry them, then beat to a pulp.
  2. Then add cocoa and protein powder, pour all the milk.
  3. At the last stage, beat everything with a blender until smooth.
  4. To make the drink fresher, add a few ice cubes.