If you’re interested in losing weight in a healthy way then you should give the Two-Shakes-A-Day Diet Plan a try.
There’s no need to starve yourself, lose muscle, or spend a lot of money on food, just read advices from www.dietsinreview.com. The way it works is that you drink two low-carb high-protein shakes that have added fiber and omega-3 fatty acids. The shake can be enhanced with fruit and veg. Also eat three other snacks a day for a total calorie count of 500 less than your threshold and you can lose a pound of fat a week. It’s as simple as that.
- Choose a Protein
A high quality protein powder is the foundation of every shake. It needs to be mixed with water and not juice. There should be 20-30 grams of protein in each shake, with more protein needed the older you are. A study showed that adults with an average age of 70 had 32% more muscle protein synthesis when taking 40g of whey protein over 20g. Whey protein is the best choice, but milk, soy, and plant proteins are acceptable, as are meal replacement shakes.
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- Add Fiber
Fiber needs to be a part of your shake because it banishes hunger and controls your blood sugar levels. Fibers expand in the stomach by absorbing fiber to make you feel full. Fiber also reduces blood sugar spikes, even if you just drink protein. When you cut down on carbs you also take in less fiber so you need to supplement it in this manner in order to get 25g of fiber each day. Some of the best fiber sources include psyllium, glucomannan, and chia seeds.
- Add Omega-3 Fats
Omega-3 Fats can slow down digestive processes so you stay full for longer. Because protein powders naturally have low fats you should add some healthy omega-3 fats of your own. Adding fat like this gives the shake staying power. Omega-3 fats are healthy fats that have been shown to improve insulin resistance, which prevents fat from being stored and burns the fat already in your muscles.
One study showed that overweight subjects who took 6 grams of fish oil lost more weight than those taking a placebo made of sunflower oil. Two of the healthiest omega-3s to include in your diet shake are flax seed oil and fish oil.
Scientifically Proven Weight Loss
These meal replacement shakes are actually scientifically proven to help you lose weight. One clinical trial that was published in the Journal of Nutrition followed the weight of 90 overweight men and women across 23 weeks as they drank 2 shakes a day. They weren’t given any further instructions about what to eat or drink. They would eat drink 28 grams of whey protein, 28 grams of soy protein, or a carb shake. All the shakes were around 200 calories and were drank for breakfast and dinner. The group drinking whey protein lost 4 pounds of body weight and 5 pounds of fat, as well as having a reduced waist size and reduced levels of ghrelin; the fasting hunger hormone. The soy group lost 2 pounds of both body weight and fat, while the control group on carbohydrates barely lost any weight at all.
When following this diet plan you should avoid eating up to 2 hours before a workout and up to 1 hour afterwards to burn the most fat. Eating after a workout can reduce fat burning. You should also take multivitamins to cover for the lack of micronutrients that comes with a low calorie diet, as well as considering adding other fat burners to your shakes such as green tea, garcinia cambogia and CLA.
Give the Two-Shakes-A-Day Diet Plan a go for yourself today! There’s nothing to lose but weight!