How to make the best weight loss shake
4 Ingredients will make all the difference
The core to a shake or smoothie weight loss system are the meal replacement shakes.
Easy to make they taste great – but….
There are 4 easy to make changes that will help make the best weight loss shake to boost results.
- The shake mix you use
- The right fluid (water, milk, juice, etc.)
- The right amount of protein
1. The shake mix to use
We only ever recommend using specialised shake mix powders.
For more details of why (& how to try it) have a look at the breakfast shake trial pack
2. Fluid, Protein & Fibre
In the article below we will cover items like which liquid to use, which fruits to add and why fibre is so important.
Why the liquid you use matters..
Calories & Liquids.
OK you are considering using shakes or smoothies to lose weight – read the label or recipes and it will tell you to ‘blend it with semi-skimmed milk’.
Sounds great but there very many alternatives you could consider.
The table on the right shows the most usually added fluids and the average calorie levels.
- Milk – Whole, Semi-Skimmed and Skimmed
- Soya Milk or Coconut Milk
- Juices like Apple, Orange and Cranberry
- Water – either tap (or bottled) or coconut
Yes, they all have their individual advantages – milk with the calcium, juices with vitamins, etc.
But the key to focus on is the relative calorie levels in each fluid.
The average shake tends to be 375 ml
i.e. at the extreme end the difference between using water or whole milk is 240 calories per shake.
(So for example – if you have 2 shakes per day you could save 480 calories just by changing your fluid)
Protein & Liquids
But, but, but……
For the best weight loss shake a very important element is the protein content.
Your ideal protein level is very individual to you – which is why we provide our clients with a personalised protein recommendation. For example protein will help make you ‘feel fuller‘, as well as helping your muscles.
As a very rough ‘rule of thumb’ the average daily protein requirements for a women is 46 g and for a man is 56 g per day. Now this is very rough and will vary depending on your height, weight, what you do, etc.
But as above with calories..
i.e. at the extreme end the difference between using water or semi-whole milk is 13.5 g per shake.
(So for example – if you have 2 shakes per day you add 27 g of protein just by changing your fluid)
And the best fluid for a shake ?
If you combine the 2 then you will see that:
- Skimmed milk has only 35 calories but 3.4 g of protein
- Soya milk has only 32 calories but 3.3 g of protein
- Orange juice is the best of the juices
- Plain tap water has no calories at all. (Guess not really a surprise !)
Now ok this will vary slightly depending on (for example) where you buy the juice, etc.
You might want to use some of the fluids for specific objectives.
For example coconut water (even though it has a few calories) is isotonic and great for blending into your shake before doing sport or exercise
Or Cranberry juice is made from one of the ‘super fruits’ and very good for your general health.
Also bear in mind that…
- To lose weight low calories are ideal
- But you can always boost your protein intake in your shake by adding protein powder
Which Fruits to Add to your Shake..
In addition to the Shake Mix and Fluid the most often added ingredients tend to be fruit. Most people will often use ‘fruits that are at hand’ – which tend to be bananas or soft fruits like strawberry.
Fruit, Calories & Fibre.
A key item to realise is that there are lots and lots of recipes which will make the best weight loss shake absolutely delicious with whatever items you add.
Whether that is just plain (the mix powder with a fluid), or adding fruits or even vegetables.
Don’t forget the fibre !
Like the protein requirements earlier you also need the right level of fibre intake each day.
Fibre is good for your digestion, will also help you ‘feel fuller’ for longer and essential for your health
According to the NHS the recommended daily fibre intake for an adult is 30 g per day.
You will get fibre from items like fruit & vegetables, beans, potatoes, etc.
And the best fruits for a shake ?
If you look at the table on the right than a few spring out..
- Strawberries – are very low in calories
- Cranberries – not to bad on calories and very high for fibre
- Blackberries – low in calories and high in fibre
We’ve not included the other benefits of the vitamins in the fruits, but adding fresh fruits to your best weight loss shake is not only good for your general health – they can also make the shakes taste great.
(There are some example recipes further down the page)
Why not add Vegetables to your Shake ?..
Fruit is easy and obvious, but adding vegetables has also key benefits – and can taste fantastic.
If you are following a meal replacement diet than convenience is one aspect – it’s very easy to simply blend the shake mix with some milk, juice or water.
But the best weight loss shake tends to be one you look forward to and enjoy – which is why experimenting with different ‘bits’ could be an idea ?
We’ve got some recipe ideas further down the page but a few of the vegetables that spring out are:
- Tomato – low in calories and there are some great recipes
- Kale – not low in calories but high in protein. (Maybe after sport or exercise ?)
- Spinach – apart from iron low in calories
- Dandelion – high in fibre but maybe not a good idea to dig up the garden !
- Celery and Courgette – like tomato and also some great recipes.
How to make the best weight loss shake ?
There are lots and lots of recipes, and the best weight loss shake is one that is tailored for your individual needs and circumstances. For example do you just want to lose weight, do you do much (or any) sport or exercise, your individual protein needs, etc., etc..
Before deciding on how to make a shake – get a plan so you know how much calories & protein you need to eat to lose weight and for your health. So that you can then make your shakes to achieve your goal – for example if you want to make them simple just add protein powder
For the best weight loss shake focus on these 4 ingredients:
1. The Right Shake Mix..
If you are already using a Plan than you will have been advised which mix will help you get the best results.
New to a shake or smootie weightloss diet? Let us email you a recommendation so you are using the right mix to achieve your goals – click here for details.
2. The Right fluid for your shake
Blending in the right fluid can save on calories and also boost your protein intake.
For example switching from using semi-skimmed milk to using skimmed, soya or even water instantly saves calories.
Similarly protein is very important as part of your weight loss plan – and very individual to you.
That is why the best weight loss shake will contain the right levels of protein – one option is to add protein powder but if you focus on adding the right fluid, fruit or vegetables you can boost your protein intake.
Fibre is often ‘forgotten’ – yes it’s important for your health but will also help you feel fuller for longer. A very easy way is to simply add the right fruit or vegetables to your shake.
A few Examples…
The shake guide section on our site has lots of recipes and advice.
But just to give a few examples:
Strawberry Kiwi Shake
If you want a simple way to boost your protein and fibre intake then simply add these fruits to a skimmed or soya based shake.
You will need :
- 2 scoops shake mix powder
- 2 tablespoons Protein Powder
- 1 cup plain soy milk or nonfat milk
- 1/2 cup frozen whole strawberries
- 1 very ripe kiwi, peeled
- 1/8 teaspoon lemon extract
- 4 ice cubes
To make :
Place all ingredients in the blender and blend thoroughly until the ice cubes are completely crushed.
Easy to make you will have a low calorie shake (292 calories) but high in protein – 30 grams
Green Spinach Shake
A great source of iron, fibre and protein.
Very easy to make it tastes absolutely fantastic !
You will need :
- 2 scoops shake mix powder
- 1 whole kiwi
- 1 cup frozen pineapple
- 1 handful (serving) baby spinach
- 250 ml skimmed milk
To make :
Wash the spinach, peel the kiwi and then place all ingredients in the blender and blend thoroughly.
Easy to make you will have a low calorie very healthy shake (305 calories) but naturally high in protein – 22 grams
White Fruity Shake
Just want to use water ?
Very easy & quick to make it this is a very low calorie shake using ingredients you can ‘pre-buy’ and keep in the freezer.
You will need :
- 2 Scoops Shake Mix Powder (26 g)
- 100 ml water
- 1 pc mandarin orange
- 1/2 cup frozen pear slices
- 1/2 cup frozen apple slices
- 4-6 ice cubes (optional)
How to make
Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed.
This is a very low calorie shake (178 calories) but only 1 gram of protein. If you need to ‘boost your protein intake’ do consider adding protein powder to your ideal best weight loss shake