Make weight loss shakes yourself: These drinks melt the fat

Ready-made diet shakes promise the yellow of the egg. Delicious and easy to lose weight. But purchased ready-made products often contain a lot that you should do without. Therefore, here's the guide on how you can make weight loss shakes yourself.

It sounds tempting. Simply dissolve the powder in water or milk and you have a ready meal in front of you.

Perfect if you have little time in the morning, but do not want to sit in the office with a growling stomach. In addition, the high protein content is great if you work out on the side to get a nice tight body.

By the way, the kilos fall all by themselves. And it tastes good, too. At least that's what the manufacturers promise. But the shakes you buy are not entirely harmless.

You just have to look at the extremely long ingredient lists read through. So that the powder is durable and somehow also tastes delicious, in the finished weight loss shakes are many unhealthy ingredients.

You have to be able to make diet shakes like this naturally, don't you? And lo and behold, it really works. Much easier than initially thought! Although it has to be said that shakes alone don't help - to round things off (and not you) you should pay attention to your diet in general. This is where the We Go Fit Nutrition Plan help!

I have great recipes here that you can use to make your Weight loss shake without protein powder can make yourself. Guaranteed just as effective, but much tastier than all the artificial vanilla, strawberry and chocolate shakes.

Why diet shakes alone do not help you lose weight

I'm not going to tell you that you can simply drink a shake like this once a day and then lose the kilos. Because that's simply not true.

A weight loss shake is a great support, but not the solution to the problem. If you want to lose weight permanently, you need to rethink your eating habits from the ground up.

You probably also need to exercise more and improve your Stimulate metabolism.

85 % of your weight loss success is down to your diet. Here you can cut calories and replace unhealthy foods with healthy ones.

Obesity always occurs when we consume more calories than we actually need. In order to maintain or lose weight, we have to do the exact opposite.

Tip: The We Go Fit nutrition plan

But because this is very easy to say and difficult to put into practice, we have developed the We Go Fit Nutrition Plan launched.

I know how difficult it is to eat right. Especially when it comes to recipes, you quickly reach the limits of your creativity. That's why it's worth drawing up a cooking plan. It's best to plan what you're going to eat a week in advance.

A conscious diet will not only bring you closer to your dream figure. You will also change mentally. If you eat healthy, you'll be in a better mood and have more power.

So that you can succeed, you can take part in our We Go Fit Program Create your personal nutrition plan. You choose between losing weight, building muscles or clean eating and specify your favorite foods.

We will put together a nutrition plan for you that adapts to your needs and suits you 100 %. It's very simple. Give it a try 🙂

Click here to put together your personal nutrition plan!

How can I make a diet shake myself?

For the diet shake you need 4 components. A good weight loss shake always contains:

• Proteins
• Dietary fiber
• Vitamins
• Healthy fats

Proteins

A high protein content is required in weight loss shakes, because a protein-rich diet provides the body with important amino acids and promotes fat burning. Quark, skyr or cottage cheese are good sources of protein for weight loss shakes.

Dietary fiber

If the shake is to keep you full for a long time or perhaps even replace a meal completely, it must contain enough fiber.

They provide satiety over a longer period of time and improve the intestinal flora. Dried fruit, oatmeal or fruit such as apples and berries are examples of high-fiber ingredients in slimming shakes.

Vitamins

In order for your body to function, it needs many vitamins and minerals. They ensure that all important functions can run. The best source of them is fruits and vegetables.

The advantage with fruit is that it brings natural sweetness and flavor to the diet shake. Puree vegetables and fruit as finely as possible.

Healthy fats

Remember that a nutritious diet shake also includes a certain amount of fat. Vegetable fats are necessary for the body to obtain essential fatty acids.

Virgin olive oil, rapeseed oil and Flaxseed*oils are a good choice. But there is also healthy fat in animal products. Vegetable fat is also added to many almond drinks and the like.

The best ingredients to make weight loss shakes yourself

If you want to make your own weight loss shake without protein powder, you will of course need foods with High protein content. Only then can the shake actually be used as a replacement meal and Keeps you full for a long time.

Once you've decided on a "base ingredient," you can customize your shake with fruits, berries, vegetables, and many other ingredients.

Here is an overview of which foods are suitable for such a weight loss shake and why. Of course you don't have to create your own recipe, you can just try one of our recipes :)

Do you already know these delicious low-calorie snacks?

Protein rich foods for weight loss shake

The basis for every homemade protein shake is protein. You can obtain this from different foods.

Ingredient	Protein per 100 grams
Oatmeal	13,5 g
Low-fat curd cheese	13 g
Cottage Cheese	12,5 g
Skyr	11 g
Skimmed yogurt made from cow's milk	10 g
Tofu	10 g
Greek yogurt	6,5 g
Cow's milk	4 g
Soy milk	3 g

Greek yogurt: Yogurt is not considered a healthy protein bomb for nothing. 100 grams of yogurt provide you with 6.5 grams of protein.

Cottage Cheese: Sounds a little weird to stir Cottage Cheese into your smoothie, but it tastes really good. And it's a nice alternative to regular cow's milk. It makes the weight loss shake super creamy. 100 grams of Cottage Cheese have it in itself. 12.5 grams of protein more precisely.

Skyr: Because Skyr is very low in fat and high in protein, it fits perfectly into a low carb diet and is good for weight loss. Skyr saturates well and helps build muscle. 100 calories contain 11 grams of protein.

Cow's milk: Cow's milk has the advantage that you usually already have it at home anyway. Whole milk provides you with just under 4 grams of protein per 100 milliliters. If you are looking for a vegan source of protein, soy milk is the perfect substitute for cow's milk. It has around 3 grams of protein per 100 grams.

Tofu: Tofu in a smoothie sounds unusual. But tofu is a great food for your homemade slimming shake! Silken tofu makes the smoothie creamy and keeps you full for a long time. What's more, 100 grams of tofu contains just over 10 grams of protein. Definitely a vegan substitute for cottage cheese.

Oatmeal: Oatmeal makes your smoothie creamy and keeps you full for a long time. In addition, they promote fat burning (due to a high content of unsaturated fatty acids), are super-tolerant for your stomach and contain vitamins and minerals that are great for beautiful skin, hair and nails. Oatmeal contains 13.5 grams of protein per 100 grams.

Make your own slimming shakes with fruits and vegetables

Fruit and vegetables provide taste, color, minerals and vitamins. This makes making your own diet shake an experience every time. Mix and match to your heart's content to get as many nutrients as possible. These are the most popular ingredients:

Ingredient	Calories per 100 g
Banana	89
Apple	52
Berries	57
Mango	60
Spinach	23
Kale	49
Cucumber	16
Celery	14
Carrots	41
Avocado	160

Bananas (preferably frozen)

Bananas are not only a great natural sweetener, they also provide potassium and vitamin C. But who doesn't have the same problem with them. They always turn brown at the same time, but eating so many bananas at once is not an option.

The solution: Simply chop the ripe fruit into pieces and freeze in portions.

As soon as you fancy a smoothie, you can use your frozen bananas. This makes the slimming shake nice and creamy and tastes even more delicious, we promise.

Berries

The fiber in the berries provides a saturation effect, they have a positive effect on blood pressure and taste just great. In addition, berry smoothies have such a great color.

My personal favorite is blueberries, fresh from the forest or the freezer. Blueberries are also good, but don't contain as many nutrients as blueberries. Because there is so much confusion here, we have the difference between blueberries and bilberries We even dedicated a blog post to it!

Avocado

Of course, you can also put the super fruit avocado in a smoothie. The avocado makes DIY shakes really creamy and the bright green looks really great.

However, it does contain quite a few calories!

Spinach

Even if spinach doesn't contain as much iron as previously thought. It has lots of great ingredients such as magnesium, zinc and many important vitamins.

Alternatively, you can use kale. Something green should definitely be in the shake, because Green vegetables are particularly healthy!

Beet

Beet has quite a great color and is a super healthy vegetable. Perfect for our smoothie. Not only vitamin A, C and B is in the great tuber. Betaine is also found in the beet. This lowers the risk factor for heart disease!

Also delicious: apple, mango, pineapple, melon, grape, strawberries.

Attention: That is why the zero diet is life-threatening!

Natural sweeteners if you want to make your own weight loss shakes

Get into the habit of sweetening as little as possible. This applies to teas, coffee, ordinary snacks as well as slimming shakes.

Honey

Honey has antioxidant and antibacterial properties, which is why it is often described as a natural remedy.

However, you should be sparing in the dosage, as honey is mostly pure sugar and you want to avoid too much sugar when making your own slimming shakes.

Date syrup

Date syrup tastes really great and is a real competitor to conventional honey. It is considered a natural antibiotic and is said to work even faster than the popular honey that you can order from Amazon. But here too, it's better to use less.

Fruits

Fruit is a great sweetener and is usually included in every smoothie anyway. Depending on the taste, the sweetness of the fruit may even be enough and no extra sweetener is needed.

But don't forget: too much fruit is not healthy either, because it drives up blood sugar levels.

Also delicious: Erythritol* (contains 0 calories), Birch sugar*, Coconut blossom sugar*, Agave syrup*.

Are you interested in sugar alternatives? Click here for the article: "Which sugar alternatives are healthy?"

Additional goodies and spices

Here come the best treats and spices for your weight loss shake. I bought almost all the ingredients online and left them for you with a link.

• Cinnamon*, Cardamom*, vanilla
• Cocoa powder*
• Cayenne pepper
• Chia seeds*
• Psyllium
• Hemp seed
• Ginger
• Matcha powder
• Nuts (almond butter, cashew butter, peanut butter)
• Coffee

What has no place in a healthy diet shake

Even if you prepare the protein shake yourself, mistakes can happen. Too many calories, for example, are not exactly conducive to your weight loss goals.

You should be full, but the shake should not overfill you. Always adjust your shake to your calorie needs. Be careful with oatmeal! They are very satiating and absorb a lot of liquid.

When you Make weight loss shakes yourself you have to give up normal household sugar. There are many alternative sweeteners that are healthier.

But here too, less is more. By the way, you should also avoid chemical sweeteners; instead, simply add more sweet fruit to the shake.

The best diet shake recipes

And because tastes are known to be very different, I have conjured up 4 delicious recipes. So the weight loss shakes make yourself never boring. From berry sweet to heavenly chocolaty is something for everyone :)

Ingredients you need for the shakes can be ordered at Amazon

• Fine leaf oatmeal*
• Cinnamon*
• Cocoa powder*
• Chia*

If you don't feel like sweets right now, you can also use vegetables for the shake. Like here: Spinach and avocado. Tastes delicious! :)

Or how about one of these recipes?

Strawberry Rhubarb Shake

If you want to make this diet shake yourself, then you need sugar-free rhubarb juice. You can get this in the health food store or organic store. If the shake is to serve as a meal replacement, add oatmeal.

Ingredients

• 100 g strawberries
• Juice of half a lime
• 3 tablespoons low fat curd
• 100 ml rhubarb juice
• Optional: 1 tsp honey

Vegan protein shake

Shakes are also very satiating for a long time if you use pea protein, rice protein and the like. The protein is obtained from the ingredients and the carbohydrates are largely removed. This is a completely natural product.

Ingredients

• 400 ml oat drink
• 100 g frozen berries
• 1 tablespoon pea protein
• 1 tsp ground flax seeds
• 2 WL oatmeal
• 1/2 tsp linseed oil

Mango Shake

If you feel like something sweet, then you should combine a ripe mango with buttermilk. This tastes incredibly delicious, especially on very hot summer days.

Ingredients

• 100 ml buttermilk
• 1/4 mango
• Juice of half a lime
• 100 ml mineral water

Why you should make your own weight loss shakes

If you want to eat healthy, then you should reach for fresh foods. Powders and additives do not need to be part of a diet. They are often unnecessarily expensive and promise a lot that they can never deliver. Also according to Ecotest purchased diet drinks are not recommended.

You also kind of get a weird relationship with your food. Every day, uncharitably stir the powder into the water. Well. Mixing a smoothie yourself is much better and doesn't take much more time.

Also the vitamins and the Taste is up to you. Sometimes you feel like chocolate? Sometimes you feel like fruit? No problem, if you click on the Make weight loss shakes yourself sets.

In addition, homemade shakes are much cheaper than the store-bought variety.

What's in store-bought weight loss shakes?

Even if the list of ingredients varies from manufacturer to manufacturer, all diet shakes have one thing in common. They must have a long shelf life and are actually just powder that is mixed with water or another liquid.

And that's where the first problem comes in. Unlike the homemade weight loss shake, these shakes are Strongly industrially processed.

After all, they have to have a long shelf life and be prepared as quickly as possible. Thus, the purchased weight loss shakes often contain a lot of Stabilizers, flavors, thickeners, fat, sugar and salt.

Sugar in shakes

To ensure that the shakes taste good, they are often sweetened with sugar substitutes. This can be fructose or the new trend sweetener stevia. With fructose and stevia, most people think that they are natural sweeteners.

Unfortunately, this is not the case in industrially processed foods. Industrially produced fructose is suspected of promoting obesity and disrupting hormonal processes - you simply don't get full. And instead of losing weight, the body fat percentage increases.

This is what you REALLY need to know about the BCM diet!

The situation is similar for the stevia sweetener. In its natural form, stevia is a convenient and not unhealthy sweetener.

Unfortunately, the sweetener from stevia no longer has much in common with nature. Until the substance is so filtered out of the plant and ready for sale, you need a lot of chemicals. Nature, missing.

Artificial vitamins

Most shakes additionally advertise the large amount of vitamins and minerals they contain. However, these vitamins were added synthetically and have a completely different effect in the body than vitamins from fruits and vegetables.

You wonder why so many vitamins are added? There is a simple answer. The added vitamins make the products sell much better. At the expense of our health.

Because too much of the synthetic additives are unhealthy for our body. Too much synthetic zinc, for example, can cause the body to absorb copper less effectively. Here it goes to the scientific report about the harmfulness of too many added vitamins.

And even if you have found a weight loss shake that has virtually no "bad" ingredients. Make weight loss shakes yourself is still preferable. Because even if a purchased shake is "healthy", it is comparatively expensive and also tastes very artificial.

Want detailed instructions on how to get a flat tummy?  Click here for the guide on how to lose belly fat.

How often do I need to drink weight loss shakes?

Replacing all meals with shakes is not a good idea. You certainly don't need more than one or two protein shakes. It's best to drink your weight loss shake in the morning or as a mid-morning or afternoon snack. Because breakfast is very important and your whole day will be affected by it.

But unfortunately, that's also exactly the time of day that's the most stressful. A homemade weight loss shake can help you here. But also as a healthy snack, the shake is perfect. Perfect against the evil cravings.

By the way worth Cabbage soup only conditionally for weight lossWe'll tell you why in this article.

How do diet shakes become creamy?

Would you like to prepare a really creamy, light and fluffy shake? It's not that difficult, you just need the right tools. So a powerful food processor* or a really good smoothie maker.

Alternatively, it also works with a Blender*. However, many have too little power to chop up greens and fruit. A good smoothie is so finely pureed that you really don't feel any chunks when you drink it.

If you regularly drink smoothies, you should treat yourself to a powerful appliance. Because unlike many very inexpensive models, you can be sure that fruit and vegetables will be very finely pureed.

I even use my smoothie maker for cream soups of all kinds. It works really well.

Our conclusion

There are a few things to keep in mind when you're Make weight loss shakes yourself would like. But creating your own delicious smoothies with protein and eating healthier is pretty fun.

Make sure you have a balanced proportion of filling proteins and fiber. Fruit, vegetables and spices provide flavor and variety.

Good luck and enjoy 😊

To browse further:

• Brownies without an oven - quick, easy & delicious
• These are the 11 best baked apple recipes
• Make your own protein muesli

* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
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