6 protein shakes to lose weight

Drinks that mix certain fruits and vegetables can be used as antioxidants, but also as sources of protein. Discover the best recipes for healthy and energy shakes.

Last update: September 10, 2021

Proteins are one of the most important nutrients for the functioning of the body. They are found in various foods of animal origin, like chicken or fish, but also in legumes and vegetables. For this reason, protein shakes act as an accessible supplement when completing a diet to lose weight.

Ideal for breakfast or between meals, these drinks can be made with ingredients like spinach, broccoli, or avocado. In addition, when combined with fruits and seeds, they contribute to the intake of a number of nutrients that are otherwise relegated. There are protein shakes for a variety of goals, from eliminating toxins to fighting fatigue.

Where are proteins found?

Proteins are small molecules made up of blocks of amino acids, necessary for the structure of all cells in the body. They are present in a wide variety of foods of animal origin, such as tuna, chicken, eggs and fish. They can also be found in plant-based options.

For example, in legumes such as lentils, beans or chickpeas. Nuts are another source of protein, being walnuts, almonds and hazelnuts some of the most consumed. On the other hand, spinach and broccoli also contain them. To a lesser extent, they are found in apples, bananas, and avocados.

Functions and quantities

The intake of these nutrients is essential for the proper functioning of the body. It is recommended that they integrate between 12% and 15% of the diet.

According to a statistic from the Institute of Medicine of the United States, it is advisable to consume between 0.8 and 2 grams of protein daily for each kilogram of body weight. This means that a person weighing 70 kilos should eat between 56 and 140 grams of protein per day.

In addition to collaborating with the cell structure, proteins fulfill the following vital functions:

  • Regeneration: create new tissues for the recomposition of wounds and burns.
  • Immune system: some proteins form the antibodies for defense.
  • Enzymatic: accelerate the speed of chemical reactions.
  • Genetics: make up DNA.
  • Liquids: they make up hemoglobin and other blood molecules.
Proteins of animal origin are considered of high biological value, because they have all the essential amino acids.

Protein shakes for weight loss

There are many drink recipes that contribute to weight reduction. To lose weight, physical work is necessary, but must be accompanied by adequate nutrition.

In that sense, protein shakes to lose weight are useful as a complement. By mixing fruits and vegetables, they can be consumed to satisfy sweet cravings without resorting to sugar or to encourage children to integrate them.

On the other hand, thanks to the fruits other nutrients are ingested, such as potassium, magnesium, zinc and calcium. These smoothies are oriented to different dietary objectives, according to the components that make them up.

In almost all cases, sunflower, pumpkin, sesame or chia seeds can be added. Also nuts or spices, which provide flavor and nutritional content.

1. Spinach smoothies

One of the base ingredients to prepare protein shakes for weight loss is spinach. Combine it with half a cucumber, a green apple, ginger and lime juice. results in a healthy drink, aimed at eliminating toxins. In addition, it contributes to the reduction of cholesterol levels.

It is a slightly bitter drink, so it can be sweetened with sweetener or honey. Another variant for spinach is artichokes. Mix four hearts of this vegetable, add lemon and green tea.

2. Banana smoothie

For a more fruity alternative, mix half a cup of strawberries, banana, spinach and a splash of almond milk. In this way, you get a soda rich in potassium, designed to promote energy and vitality. If you are looking for a lighter preparation that contains banana, use only that fruit and skim milk.

3. Beet smoothie

Beet is a vegetable widely used in the preparation of juices, thanks to its beneficial properties for the body, such as fiber and vitamin B. For this smoothie, Mix three tablespoons of its pulp, half a pear, a piece of avocado and reduce with water. The result is a revitalizing drink that fights fatigue and improves constipation.

4. Pineapple smoothies

Another product recognized for its benefits is pineapple. It is a fruit recommended for digestion and fat burning, since it avoids the retention of liquids.

In addition, it is rich in potassium, iron and sodium. Combine two slices with a cup of blueberries and blackberries, then reduce with lemon juice and water. Red fruits provide an antioxidant function.

For a variant that also contains pineapple, take a slice and prepare it with a piece of melon, half a cucumber and strawberries. It is a much more fruity protein shake, with plenty of water and a diuretic function.

5. Broccoli smoothie

One of the vegetables with the highest protein content is broccoli. In addition to being low in fat and calories, provides vitamin A, C, fiber, calcium and folic acid. Although it seems like a product only available for lunch or dinner, it is possible to integrate it into a drink.

Combine a cup of its flowers with half of strawberries, a piece of pineapple, honey and almond milk. An ideal smoothie is obtained to consume during breakfast, thanks to its ability to detoxify the body.

Broccoli doesn't just have to be part of dishes. It can be a useful drink in weight loss.

6. Melon smoothie

A last alternative for a fruity and summery drink is obtained with a mixture of melon without peel or seeds, half a lemon and natural yogurt. The melon is made up of 90% water, which means a low caloric intake. While the lemon, rich in vitamin C, works as an antioxidant.

Conserve nutrients in protein shakes for weight loss

If the objective of these protein shakes, in addition to getting a refreshing drink, is to contribute to a healthy diet, It is recommended to prepare them in a blender and not in a blender. In this way, the vitamins found in the pulp and in the skin are better preserved.

On the other hand, although its protein and nutritional contribution is extensive, this does not mean that it replaces other instances of the diet. It is advisable to eat them at the beginning of the day and not skip lunch or dinner.