Over the years there always seem to be some sort of liquid diet that comes out and many people that are desperate to lose weight will actually try out these diets. These liquid diets usually restrict any food to be consumed except the very specific marketed drink. Unfortunately this type of diet is not meant to be a long term method to help you lose weight and the weight loss is also temporary. The minute the dieter consumes normal foods again the weight will pile back on and is often accompanied by even more weight.

Another bad side effect of liquid diets is that the dieter will not only lose body fat but they will also lose a significant amount of lean muscle mass. Muscle mass is what gives your body a lean, toned and healthy shape.

There is an easy method to losing weight that does incorporate the use of quality protein shakes that not only can help you lose fat but it helps you maintain your lean muscle mass. There are only 3 simple rules for this diet to work:

1.) You must consume your daily protein grams based off of the formula of 1 gram of protein for every pound of lean muscle mass on your body. To find your lean muscle mass, you need to follow a simple formula. Body weight – body fat = lean muscle mass. You can find out your body fat percentage by either using an online calculator or by using a caliper to measure the body fat. Once you have the body fat percentage plug it into the formula above. So for example if a 150 pound woman has 25% body fat then her lean muscle mass would be 125lbs. 150lbs – 25 body fat = 125lbs, which means she would need to consume at least 125g of protein a day.

2.) You do not need to do any cardio workouts if you wish but you do need to do 3 days a week of weight training with alternating muscle groups. For example on Monday you might focus on chest and back weight training and on Wednesday maybe do shoulders, biceps and triceps then on Friday perhaps do glutes, quads, hamstrings and calves.

3.) You must count calories and make sure you are eating at a – 500 calories deficit. You will need to figure out what your BMR (basal resting metabolic rate) is which is the amount of calories your body requires for basic function each day. This does not include any calories burned from extra activities such as gardening or workouts. So a 5’5″ woman that weighs 150lbs has a BMR of 1,742. She would need to eat 1,242 calories each day in order to lose 1-2 lbs a week, 1,742 calories – 500 calories = 1,242 calories.

Now 125g of protein may seem like too much to consume in one day. The easiest and most cost efficient way to get in all your protein grams is through the use of protein shakes. 1 scoop of protein powder may have anywhere from 15g-30g of protein. If she consumes just 4 protein shakes a day that has 25g of protein per serving, then she will easily hit 100g of protein right there. Those 4 shakes will equal to about 600 calories, so 1,242 calories – 600 calories = 642 calories. She will still have 642 calories to eat through her day that can help her reach her remaining goal of 25g of protein. That 25g of protein can easily be reached by just eating 4 egg whites. Some breads, cereal, pastas and yogurts also contain protein so getting that last bit in through the use of whole foods will be easy to do.

The best part about this diet is that you only need to pay attention to getting those protein grams in and calculating up your calories. I usually add up all my shakes for the day and subtract my shakes from my total calories so that I know how many calories I have to plan meals with. You can easily eat a satisfying meal for just 300 calories. I also know some men that prefer to make a 100g protein shake first thing in the morning and then they proceed to sip on the large shake throughout the day until it is finished.

Try this protein diet for just 2-3 weeks and you will easily lose 3-6 lbs without feeling hungry and without sugar and carb restrictions.

Pepper also enjoys writing about technology products. You can read her latest article on wireless video cameras on her website wireless cctv system.

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How To Make Weight Loss Shakes

Protein shakes are really big on people who are trying to lose weight. Aside from the benefits of protein, the thickness of shakes makes you feel fuller and fills you up like a solid meal do. A lot of commercial weight loss shakes are available in the market. Not all of them are as credible as they claim to be, though. Some of these products have very high sugar content and very little calorie count. A low calorie diet is the fastest way to lose weight but too much restriction on your calorie intake will prove to be catastrophic to your metabolism. Commercial weight loss shakes with a little bit of fat content is good for your body since this will make you feel full and fat is needed so your body will have something to burn. Powder shakes should have the right amount of calorie, protein, and fat to qualify as a healthy meal replacement.

If you want to keep a close tab at your weight loss shakes and make sure that you are taking the right amount of nutrients, you can make your own meal replacement shake at home. It will cost you less and since you are choosing your own ingredients you are assured of its quality. You can pick from a wide range of fruit and vegetable selections in your local market to act as the main flavour of your weight loss shakes. Not only will this give you the desired flavour, but you are also using fresh ingredients and the essential vitamins and minerals you are supposed to get from fruits and vegetables are still intact since they are not chemically processed. Fruits are high in fibrer, which helps flushed out toxins from theour body. When a fruit is mashed, its fibrer is broken down and all the important nutrients are better absorbed by your body.

Select a protein powder to go with your weight loss shakes. Protein powder is a necessary ingredient to your homemade shake. It can either be made of whey, soy, egg or ice, depending on your taste preference. Protein powder adds a high level of protein to your shake which is essential in beefing up muscles as well as keeping your body healthy. Even if you are trying to lose weight, you want to keep your muscles lean. A daily dose of protein powder enhances your immune system which can protect your body from common illnesses.

You can use non-fat or low-fat milk as the source of liquid for your shake. Milk
1000
is a good source of Vitamin D and calcium. Coconut oil is also an alternative since it is rich in healthy fats, which help speed up your metabolism. Yoghurt is another choice since it is also rich in calcium and its thickness will give consistency to your shake. Any form of milk should not be avoided when trying to lose weight. The calcium in milk helps accelerate fat loss.

When you have all the ingredients you just have to grab a blender and you’re good to go. Choose a fresh fruit or vegetable and cut into pieces. Organic produce is much more recommended since they are untouched by chemicals and you are always guaranteed of their freshness. Add a liberal amount of protein powder or follow instructions provided in the package. Adding whatever amount of milk or yoghurt should makes your the taste comfortablemore delectable. Finally, ice cubes to make your shake more refreshing. You can also add fruit juice for added flavour.

There you have it. You can replace certain meals with your own weight loss shakes. Not only are they it is fresh, but it isthey are also loaded with vitamins and minerals without the unnecessary calories. Next time you feel the need to binge, why not whip up a shake instead.

By: J. Brownn

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