Our bodies are a mix of water, fat, bones and muscles.
The percentage of this mix is called our body composition.
Our bodies contain two types of fat: body fat and fat-free mass.
Body fat is found in muscles tissues, around different organs, or under our skin.
This fat is how our bodies store energy for later use.
Fat-free mass, on the other hand, is our bones, water, muscles, organs, and tissues.
These fat-free masses are burning energy constantly for its functionality.
That is why, when we want to lose weight, we want to lose our body fat and increase the percentage of our fat-free masses, i.e., build more muscles.
Nevertheless, we should not lose all our fat, as some of it is necessary for our health.
According to the American Council on Exercise, the acceptable percentage of fat for women is from 25% to 31% while that for men is from 18% to 24%.
However, women should have at least between 10% to 13% fats, while men should have at least 2% to 5% as essential fats for a sound body.
Fats and Weight Loss
When the percentage of fats exceed 31% for women and 24% for men, then something must be done.
Health experts warn against the risk of increased body fat.
Such fats could lead to serious health problems including, hypertension, cholesterol, diabetes, heart disease, respiratory problems as well as other diseases.
That is why it is very important to know your body composition to understand where are you in the risk curve.
To have an idea about your body fat percentage, you can use one of the many online calculators.
Your percentage of fat is a factor of your waist circumference, arms and hips circumference, as well as your height, and gender.
Our bodies usually store energy as fats in the abdomen, hips, thighs, butts, calves, back.
Excess fats in our abdomen increase the risk of diabetes, blood pressure, and heart disease.
In order to get rid of your excess fats and become healthier, dieting is a good starting point.
Dieting and Fat Burning
An excellent way to burn your excess belly fats is to:
1- Decrease your carbohydrates intake
Carbohydrates are the primary source of energy in our bodies; however, too many carbs would be stored as fats in our bodies.
So, a good start would be to reduce your carbohydrates intake.
2- Increase your protein intake
Protein is a very diet friendly macronutrient, as it keeps you full for a longer time, boosts your metabolism and reduce your cravings.
Protein also contains fewer calories than carbs, so it is a healthy option.
3- Decrease your sugar intake
Sugar is glucose plus fructose.
Glucose is turned into energy using insulin, while fructose needs to be processed by our livers.
Too much sugar and hence too much fructose not only overloads our liver but also forces it to be turned into fat.
4- Eat fiber-rich food
Fibers help you feel full and are low in calories.
Fruits and Vegetables are fiber-rich food.
However, it is important to note that too much fiber could lead to indigestion.
So, it is essential to balance your intake.
Dieting and Weight Loss Shakes
Meal replacement shakes are a good recipe for dieting.
With a mix of protein, fiber, vitamins, and minerals, weight loss shakes are good meal replacements.
They usually contain 200-400 calories depending on the ingredients.
Despite containing low calories, they are still nutritional, unlike other low-calorie choices.
Another great benefit is their ease of preparation, a common obstacle for many dieters.
As one of dieting biggest challenge is avoiding the temptation of fast unhealthy food.
Another very appealing factor is the room for innovation and variation.
A sad truth about diet meals is its poor taste and straightforwardness, they are more of self- punishments than treats.
That is why when you want to treat yourself, you would always cheat on your diet.
On the contrary, weight loss shakes are enjoyable, tasty and color attractive.
They come in all mixes, colors, and tastes.
Homemade Weight Loss Shakes
In order to make an excellent homemade weight loss shakes consider the following:
First, you need to have a liquid base.
This base could be water, ice, dairy-free milk or juice.
Second, you need to add fruits and/or vegetables for nutrition.
Third, you need to add a protein source to have a complete meal.
Fourth, you need to add fillers like oats and quinoa.
Fifth, you need to sweeten it using dried fruits or honey.
- 2 cups of liquid
- 2 cups of fruits or vegetables
- ¼ cup of dried fruits or 2 tablespoons of honey as sweeteners.
- ¼ cup of protein sources like nuts or seeds
- ¼ cup of one of the fillers
You can make your mix from the following:
- One and a half cup of chunked bananas, strawberries, mangos, pineapple or similar
- Coconut milk, soy milk, Greek yogurt, or low-fat yogurt
- Quinoa, chia seeds, oats, or buckwheat
- Sweet potato, raw or cooked eggs, protein powder, uncooked rice protein, tofu, or nuts
- Dried fruit, or honey
- Coconut cream, or peanut butter.
Here are some recipes to try at home:
1- Peanut Butter Shake
With 1 cup of yogurt, half a cup of almond milk, two tablespoons of peanut butter and some green grapes, you will have a delicious, creamy, and filling shake.
2- Banana and Chocolate Shake
Rich in fiber, iron, manganese, magnesium, and potassium, chocolate and banana make a good duet, not only as nutrients but also as tasty options.
Add one banana to 1 tablespoon of cocoa, and ¾ cup milk, half a cup of yogurt, almonds, cinnamon and ¼ cup quinoa to your blender and enjoy every sip.
Quinoa is a good source of protein, while almonds are a good source of saturated fat.
This shake contains vitamins, minerals, rich in protein as well as delicious.
3- Strawberry Shake
Immune friendly strawberries are perfect for lowering your blood pressure and regulating your blood sugar as well as boosting your mood.
With its nicely balanced sweet and sour taste, strawberry is an excellent refresher.
Add 1 cup of strawberries, two teaspoons of peanut butter, half a cup of Greek yogurt and some ice cubes to your blender until it turns to a nice shake.
This meal replacement contains 320 calories and is tasty and fulfilling.
4- Pineapple and Mango Shake
The tropical duet, pineapple, and mango are good for getting rid of blood clots, and for your digestion.
They are rich in calcium, fibers, sulfur, antioxidants, vitamins, and minerals.
With ten slices of mango and ten chunks of pineapple added to half a cup of vanilla yogurt and one spoon of ground flaxseed all blended together, you can enjoy a pang of mouth-watering healthy shake guilt free.
Despite containing mango and pineapple, this shake is less than 400 calories.
5- Green Papai Shake
When it comes to an iron-rich food component, nothing beats spinach.
Not only that, but spinach is also rich in calcium, magnesium, vitamin A, vitamin B6, vitamin C, and vitamin K.
In other words, it is a power food.
Adding the vitamin list of avocado as well which includes, vitamin B5, B6, E, K, C, folate and potassium then you can fly to the moon and back.
Add 2 cups of spinach, five small chunks of avocado, one pear, half cup of Greek yogurt, some green grapes and one glass of cold water to your blender and enjoy your super Papai shake.
6- Chocolate and Coconut Milk Shake
Do you miss your bounty bar, don’t, it comes in a healthy shake form.
Add one cup of low-fat coconut milk to two scoops of raw rice protein chocolate flavor to one spoon of vanilla extract and some ice cubes and blend them all to enjoy your bounty like milkshake.
7- Choco Chips Peanut Butter Shake
It couldn’t get yummier than this.
Chocolate, peanut butter, and guilt-free weight loss shake all in one recipe.
Add ¼ cup chocolate chips to two tablespoons of peanut butter and one cup of almond milk with some ice cubes.
Blend them all and garnish with some more chocolate chips to flavor your day.
8- Berry Shake
A rich fibrous source, berries are good for losing weight.
Add one cup of berries, ½ cup of Greek yogurt, one tablespoon chia seed, and some honey.
Blend them all and enjoy a sweet and sour weight loss shake.
9- Banana Oats Shake
Add one banana to ¼ cup cooked oats, ¾ cup tofu, 1 cup of almond, one teaspoon of honey and one teaspoon of vanilla extract.
Blend them all and enjoy a light, tasty filling shake.
A Final Word
Losing weight is an excellent way to keep an eye over your health.
Our body stores energy in the form of fats, especially around our bellies.
Excess fats that exceed 31% for women and 24% for men are a warning sign.
An excellent way to burn unnecessary fats is through meal replacement shakes.
Coming in all colors, tastes, and ingredients, weight loss shakes are an excellent motivator to burn this excess fat.