running in the morning, going to the sauna, the use of pharmacological drugs, acupuncture - what is not only resorted wishing to lose weight.Naturally, the fashion nowadays protein shakes for weight loss reviews which spread rapidly in the media, attracted the attention of a third of the population.Really wonderful cocktail solve long-standing problem once and for all?This will sort out.
the world's best cocktail
Here is an example how to make a protein shake for weight loss at home."Lose Weight Together" - says another headline of an article in a woman's magazine.All the ingredients are available in the market and are quite inexpensive, is just the right mix them in a certain proportion - and the cocktail is ready.Half a cup of skim milk mixed with 200 g of cottage cheese.Pour the resulting mixture pineapple juice and add two bananas.The mixture spice spoon chocolate and nut pastes (such as "Nutella").And there are millions of recipes.Seeing in the description of the goodies that supposedly help in losing weight, most wanting to lose weight quickly there is not even the issue of high-calorie foods.So, before you create the home protein shake for weight loss, you need to understand how the human body works.What causes it to gain and lose weight, and how to speed up this process without harming himself.
source of amino acids
Any protein when ingested synthesized into amino acids and glucose.Amino acids are the building blocks of the body and the glucose into glycogen with out further conversion into energy, or fat cells.If a person has no physical activities, what kind of construction can we talk?The problem is that, subject to a rigid diet and body begins to starve, having spent all the reserves of glycogen, is trying to take energy from muscle and fat.And if the fat does not need replenishing, the muscles need to recover.Recovery is due to the intake of amino acids and the synthesis of muscle tissue.That is, protein shakes for weight loss, which they write reviews about happy people actually involved in the process of burning fat, however, an indirect way.
It
need to know before you go to the protein shake, you need to learn about the features of the human body, especially on the metabolism.The diet of any person provides intake of complex substances such as protein, carbohydrates and fats in certain proportions.Of course, if you eat a protein, a metabolic disorder will occur, which will lead to the disruption of the functioning of important organs such as the liver, pancreas, kidneys and gastrointestinal tract.In physiology there is a special calculation, which is applicable to any organism.
- minimum intake of calories for normal functioning of the body should be 25 kcal per 1 kg of body weight.
- daily intake of protein and carbohydrate should be at least 2 or 3 g respectively per 1 kg of body weight.
Knowing that 1 gram of fat contains 9 calories and grams of protein and carbohydrate contains 4 calories, easy to carry out mathematical calculations and figure out the body's need of complex substances.In any case, the calculation shows a significant lack of protein.Recipe protein shakes for weight loss must take into account these conditions.
From theory to practice
As an example, we can calculate the daily requirement of complex substances to the body, for example, 70 kg.Caloric needs will be 25 x 70 = 1750 kcal.Receipt proteins should be 2 gram and the caloric - an 8 x 70 Kcal = 560 Kcal.Carbohydrate, respectively - 840 kcal.Fats are calculated by subtracting the protein and carbohydrates in the total demand - 350 calories or 38 grams.Any weight loss is due to lack of food coming into the body for energy production.For this proportion being cut fats and carbohydrates.The percentage of deficit of these complex substances in the body should not exceed more than 10%, otherwise the body will happen stress, and his reaction to each person is unpredictable.In such cases, protein shake recipe will help to lose weight.Proper intake of protein with low carbohydrate and fat will cause the body to take energy from the fat cells.Of course, to produce protein cocktails need a table of products with the full composition of proteins, fats and carbohydrates.You can not forget about the calorie content.
first breakfast in the morning, upon waking, the body requires not only fast protein and carbohydrates, and who will be able to charge the body with energy throughout the day.Therefore, the composition of the protein shake diet should contain complex carbohydrates.For example, it is sufficient to mix in a blender with 200 ml of skim milk, 200 grams of curd and 100 grams of fresh strawberries, to ensure delivery of proteins and carbohydrates 35 g and 25 g, respectively.Fat content is 3 grams and calorie - 282 kcal.Strawberries can be easily replaced by other fruits that are available in the kitchen.What matters is that the sugar content in it is minimal.Milk kefir or yogurt interchangeable, but the cheese can not be excluded.Very quiet drink, but this is a prelude to lunch, which must be complete and include uglevodosoderzhaschie foods such as oatmeal and buckwheat porridge, scrambled eggs with vegetables, in extreme cases - a few sandwiches with bread.If possible on the full breakfast there, no one bothers to create a nourishing cocktail.By increasing the content of milk doubled in the appended grits noodles in dry form.You should begin with 50 grams per serving.Getting used to the taste, the dosage should be increased to 100 grams of porridge a day.
Before lunch away
And if before dinner is still a couple of hours, and I'm hungry unbearable, you can organize yourself a light cocktail with a minimum of calories for one to two hours to satisfy your hunger.Again milk?Not necessarily, milk - just one of the options as a basis, which can be replaced with juice or water, to taste by creating your own protein shakes for weight loss.Reviews of people lost weight confirm this fact.Accordingly, the 250 ml of the sugar-free orange juice can be mixed in a blender with 100 grams of banana and peanuts not roasted.The output obtained 30 g protein and 40 g carbohydrate.A small bust of fats - 40 grams, but they are necessary, because nuts are a source of omega acids.Of course, brute force and calories - 450 calories.After such a cocktail at lunch is better not to eat greasy soup or sausages, preferring plant foods and meat products.Judging by the numerous guests, at lunch is to eat plenty of vegetables, regardless of the type of preparation: fresh, steamed or boiled.As a meat dish should pay attention to the chicken breasts and beef steak.Fat pork is no place in the diet of growing thin man.
Light snack
But in the afternoon, you need to forget about carbohydrates, as well as about fats.The overriding objective is clogged stomach foods high in protein.As the basis of better use yogurt or kefir volume of 200 ml.Mix with 100 grams of necessary curd and four egg whites.In general, it is necessary to get used to the fact that the best protein shakes for weight loss created without egg yolks that have to be disposed, as they are very high in calories.If the taste of raw proteins cause antipathy, or want to protect themselves from infectious diseases, the eggs can be cooked and used in a cocktail poached protein.No particular difference.As a result, 15 grams carbohydrate, 28 grams of protein and 1 gram of fat.Calories 160 kcal total.This cocktail is enough for one to two hours to stave off hunger.Cocktails, prepared in the afternoon and breakfast can be alternated.That is, eat eggs with yogurt in the morning, and cheese in the afternoon.Then vice versa.
cocktail at night
Many nutritionists argue that the holograph protein shake for weight loss at home is not the best way to reduce weight.It does not work to ensure the supply to the body of only one protein.In any case, whatever the product for preparation is chosen, without carbohydrates and fats do not.Naturally, from a cocktail at night need to give.But it is possible to limit the consumption of carbohydrates at night.Protein protein shakes for weight loss is very popular among people who want to quickly get in shape.This technology is popular all over the world, except Russia, where for some reason it is assumed that this "chemistry".Cocktails at night with a protein on the basis of caseinate will be very useful as athletes and ordinary people who dream to lose those extra calories.If you want to use a cocktail of only natural products, without nonfat yogurt and cottage cheese can not do.Of the sweetness of the night to forget, so the taste can be adjusted only by means of spices: vanillin, citric acid, cardamom, lemon and the like products.
complete solution
Pondering over how to cook a protein shake for weight loss and looking for recipes, many people are not even aware that the leaders in the production of diet food for a long time took care of them.For example, the company "Herbalife" which is very popular in 70 countries.Headquartered in the US, and the company is on the market for decades.What other questions can be an adult, a reasonable person?Protein shakes for weight loss "Herbalife" clinically tested and have special certificates of quality.Millions of positive reviews of happy users that get rid of excess weight, dozens of interviews and documentaries.If understand - normal protein with horse dose vitamins and minerals in the course of accelerated metabolism tend to end in the body, due to which, and a rash, dizziness, dry skin and hair.Cocktails with a protein "Herbalife" to be performed strictly according to instructions on the package, and in any case not exceed the dosage.
Another turnkey solution
But protein shake for weight loss "Faberlic" reviews has both positive and negative.Naturally, the film is processed first.Picture all the reviews one - people are losing weight instead gained a little weight.As it turned out, the problem is that most people in our country have never read the instructions completely.Having established the dose, the majority proceeds directly to the action, but in vain.After all, in the instructions for use in black and white, that the use of a cocktail is recommended for gaining lean muscle with a deficit of total body weight.Roughly speaking - is a high-calorie protein shake.Furthermore, the product "Faberlik" are allowed to use as a substitute for food once a day.In fact, if you use it instead of dinner, the result will be weight loss, as evidenced by all the positive reviews in the media.Naturally, you should always keep in mind that this kind of acquired protein shakes for weight loss in the pharmacies.
big appetite
But for people who in addition to a healthy diet and give preference to their active lifestyle by visiting gyms and health clubs, no sports nutrition is necessary.Of course, you can get a full meal of protein, but this is not all happy.Indeed, protein intake should be increased to 3 grams per kilogram of body weight.And carbohydrates raise up to 4 grams.In any case, the daily use of 200 grams of pure protein problematic and expensive.Therefore, many athletes in the pre-workout protein shakes for weight loss include protein.The composition Cocktail restrict carbohydrates, trying to get into training the body to take energy from the fat cells.Protein milk or juice is diluted according to the manufacturer.At this stage the flow of carbohydrates in the body can be controlled, but rather is gradually reduced.Sudden failure of carbohydrates quickly affect the physiological level: fatigue, darkening of the eyes.Therefore, we are talking only about the fade of carbohydrates consumed, and as a result, and caloric intake.
recovery after exercise
Let nutritionists forbid eating after a workout for two hours.It's the usual concerns of food.But not the protein, which can satisfy your hunger and not to interfere with the process of destruction of fat.Protein shake after a workout (for weight loss) with rapid assimilation of protein will help to quickly restore damaged muscle.Well, if the training was power, then go and protein to build stronger muscles.As after any vigorous exercise offers so-called "protein-carbohydrate" window, the fat burning process will not interfere, and a small serving of fast carbohydrates in the form of a banana.Tropical fruit you can safely add to a protein shake.Athlete note: reception protein shake immediately after the workout is accompanied by an irresistible hunger that trigger on a psychological level and has no effect on health.We just need to wait for 15-20 minutes, until the protein begins to be assimilated.In a couple of months, the body gets used to such a regime in the future is not worried.
Announce please the entire list!
to create cocktails important consideration when selecting a product with high protein content should be given and its calorie content.There are special tables of products that contain complete information on the content of protein, fat, carbohydrates, calories and glycemic index.The last point is responsible for the speed of assimilation of the product.Examining the data provided, you may find that most of your favorite foods are forbidden area because caloric.Here everyone has to decide on their own what to choose.Give preference to a favorite chocolate by adding a cocktail.Or make tasteless yogurt mixture on the meat of shrimp and catfish.The concept of "delicious" submenu should the word "useful", otherwise the result will never happen.A complete protein shakes for weight loss reviews which can be found in numerous publications about diet and exercise, it is recommended to create products of high-protein and low-calorie:
- all meat except pork and lamb;
- fish and seafood;
- fat dairy products;
- eggs raw or cooked;
- oatmeal, wheat bran, lentils.
In conclusion
protein shakes for weight loss at home in any case not replace the normal diet, is that in addition to the finished cocktail "Faberlic", which contains the entire set of essential body nutrients.The body requires feeding products in liquid form or in solid, or intestine, stomach, and mouth simply atrophy and will not be able to function properly.The main objective is to supply protein shake body large amounts of protein foods with low calorie, which will satiate the stomach, but do not give your body enough energy.As a result, energy is extracted from the fat.Naturally, it is necessary to consider the content and caloric foods as a complex of substances in a cocktail, and in the normal diet, otherwise the result will be.Judging by the numerous reviews, the scheme is applicable in losing weight lifters - 70% of all fats and carbohydrates and 30% protein comes in the morning and in the evening all the way around.The protein is a priority.
