Introduction
Two shake- a- day diet plan provides us with a healthy pathway towards weight loss and getting your body back in shape. Unlike most other weight reduction packages you might have tried earlier, this one would stand out as the most effective and dependable one. This two shake a day routine would not keep you starving as it may seem. With rich protein and nutrient ingredients you would not get to feel hunger throughout the course.
So how does it work after all? The process or schedule goes like this. Intake exactly two of the shakes a day and limit your all other intakes to less than 500 calories. As it has fiber, proteins and omega-3 added, you would have enough energy to remain active throughout the day. You can also improve the health benefits by adding some veggies as per your choice. You can adjust carb intake and decide how much rapid the change should be. A healthy exercise time for at least 3 times a week would also complement well with the package. If all this is done properly enough, you would lose about 1 pound fat every week. There are TOP-10 weight loss shakes.
Choose a protein
The foundation of the system is laid by the addition of proteins into water (not juice). The amount of protein added can depend on your age which in turn decides your energy requirements. This means, the older you are you might require more proteins for muscle maintenance.
- Whey protein: This is a common ingredient in almost all health shakes. This is because of how easily it digests and also because of its muscle enhancing abilities.
- Milk or protein blend: This on the contrary, is not as easy to digest and hence would stay in your system for a longer period. This can supply energy for more duration keeping you active for longer.
- Meal replacement: These protein powders are usually the first tow combined in proper proportions and supplies about 250 – 300 calories per serving.
- Soy, egg or plant proteins: For people with milk allergies and less likeness to dairy products, this is a potential and proper substitute.
Add satisfying fiber
The fiber content is that which keeps us full throughout the day while also maintaining blood sugar levels. In tow shake- a- day routine the suggested fiber intake is around 25g and here are some fibers that can suit your requirements.
- Psyllium: This husk fiber absorbs about 50 times its own weight of water. This creates a bulkier tool that prevents difficulties like constipation.
- Glucomannan: This is a very good tool for weight loss. In a study conducted, it was shown that people using these plant capsules were able to lose about 5.5 pound a week. It should be taken before breakfast, lunch and dinner for best results.
- Chia seeds: Even a single spoon of this consists of enough fiber, protein and omega-3 to satisfy our energy needs. They need to be taken less frequently unlike most other substitutes.
Add good omega-3 fats
Even though we are reducing our fat content by weight reduction, enough fat is needed in desired forms to keep us up and running throughout the day. Most of this fat requirement is provided by proteins. But in most cases this won’t be enough. So to impart more fat content we add some Omega-3 fats into our shakes to cater to the requirements. Some well known sources of omega-3 fats are given below.
- Flax oil seeds: It provides omega-3 as well as 120 calories. It also does not affect the taste and appeal of the taste as well.
- Fish oil: A tablespoon of fish oil contains 1.7g omega-3 as and 45 calories. A suggested amount is 1-3 grams of fish oil each day.
Studies show how much you’ll lose
- Drink 2 whey shakes a day and lose 5 pounds of fat: A trial run of the product was published in the Journal of Nutrition. This included 90 overweight men and women and their weight loss pattern was tracked throughout a certain period. At the end of the trail, the package was seen to produce significant weight and fat loss as well as notable reduction in waist circumference.
- Drink two MRPs a day and lose 6 pounds of fat: The total intake accounts to about 300 calories each day which is close to what you get from your daily meals. So it is an effective meal replacement catering to all your basic energy needs. The package was also proven to produce exceptional results when it comes to weight and waist circumference reduction.
- 25 pound weight loss difference over 5 years with one MRP a day: A 5 year study conducted on people using and not using a meal replacement was conducted and the end resulted proved to be quite brilliant. People using these meal replacement lost about 10 pounds while on the other hand, people not using these drink gained close to 15 pounds in the same period.
Protein
- 75 to 175 grams of protein a day would supply all your basic energy needs
Carb and fat guide
- While you should have sufficient carbohydrate intake, avoid consuming too much sugar which is bad for our health.
- Intake 40 – 90 grams of healthy fats each day to supply your needs.
What about a complete meal replacement shake?
Thus a complete meal replacement is shake is the perfect way to get back in shape and reduce your weights. It also has no side effects and can be used without doubts in mind.
Conclusion
Thus in my opinion, this two shakes- a- day meal replacement package seems a healthy as well as effective pathway towards achieving a better you. Also, you finally get to have an easy solution for your problems because this package involves juts having to take a couple of shakes each day. This means you need to follow expensive food habits and have heavy workouts at the gym to get in shape.
