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 don't have much time in the morning but don't want to sit in the office with a growling stomach. What's more, the high protein content great if you work out on the side to get a nice toned body.💪🏼
By the way tumble the Kilos all by itself. 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.
Such diet shakes must also be natural way can imitate, right? And lo and behold, it really works. Much easier even 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.
Table of contents
- Why diet shakes alone do not help you lose weight
- How can I make a diet shake myself?
- The best ingredients to make weight loss shakes yourself
- The best diet shake recipes
- Weight loss shake with chocolate
- Berry weight loss shake
- Smoothie for weight loss in pink
- Green power smoothie
- Why you should make your own weight loss shakes
- How often do I need to drink weight loss shakes?
- How do diet shakes become creamy?
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 slimming shake is a great supportbut 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 Move more and 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.
Overweight always arises when we more calories than we actually need. So in order to maintain or lose weight, we have to do exactly the 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 properly. Especially with the Recipes you quickly come up against the Boundaries the 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 mentally change. People who eat healthily are in a better mood and have more energy.
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 is tailored to your needs and that 100 % suits you. 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
In slimming shakes is a High protein content This is because a protein-rich diet supplies 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 you want the shake to keep you full for a long time or perhaps even replace a meal completely, it must sufficient dietary fiber contain
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 for this is Fruit 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 essential fatty acids to receive.
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 already 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 Food for such a slimming shake suitable and why. Of course, you don't have to create your own recipe, you can simply try out 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: It is not for nothing that yogurt is considered healthy protein bomb. 100 grams of yogurt give you 6.5 grams of protein.
Cottage Cheese: It sounds a bit strange to stir cottage cheese into a smoothie, but it tastes really good. And it's a nice alternative to normal cow's milk. The Weight loss shake is thereby super creamy. 100 grams of cottage cheese packs a punch. 12.5 grams of protein to be precise 😁.
Skyr: Because Skyr is very low fat and high protein it fits perfectly into a low-carb diet and is good for losing weight. Skyr is filling 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 protein source is Soy milk 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. There are also just over 10 grams of protein per 100 grams of tofu. Definitely a vegan substitute for cottage cheese.😋
Oatmeal: Oat flakes make your smoothie creamy and hold you long full. They also promote fat burning (thanks to their high unsaturated fatty acid content), are super easy on your stomach and contain vitamins and minerals that are great for beautiful skin, hair and nails. Oat flakes contain 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 sweetening methodbut 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 you can't eat that many bananas at the same time.
The solution: simply chop the ripe fruit into pieces and freeze in portions 🍌.
As soon as you're in the mood for a smoothie, you can frozen bananas use. This makes the slimming shake nice and creamy and tastes more delicious, I promise.
Berries
The fiber in the berries provides a satiety effect, they have a positive influence on the Blood pressure They simply taste great. What's more, berry smoothies have such a great color.
My personal favorites are 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 blueberry and bilberry We even dedicated a separate blog post to it!
Avocado
Of course you can use the Superfruit You can also add avocado to a smoothie. The avocado makes DIY shakes really creamy and the bright green looks really great.
However, it contains quite a lot of 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 is considered particularly healthy!
Beet
Beet has a really great color and is a super healthy vegetables. Perfect for our smoothie. It's not just vitamins A, C and B in this great tuber. Beet also contains betaine. 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 foods and slimming shakes.
Honey
Honey is antioxidant and antibacterial, This is why honey is often described as a natural remedy 🍯.
However, in the Dose sparingly because 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 natural antibiotic and is said to work even faster than the popular honey you can order from Amazon. But here too, it's better to use less.
Fruits
Fruits are great sweeteners and are usually included in every smoothie anyway. Depending on the taste, the sweetness of the fruit may even be sufficient and no extra sweetener is needed.
But don't forget: too much fruit is also not healthy because they drive up the blood sugar level.☝🏼
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 feel full, but the shake should not fill you up too much. Always adjust your shake to your calorie requirements. Be careful with oatmeal! They are very filling 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. Incidentally, you should also avoid chemical sweeteners, instead simply add more sweet fruit into the shake.
The best diet shake recipes
And because tastes are known to be very different, I immediately 4 delicious recipes conjured up. So making your own slimming shakes never gets boring. From berry-sweet to heavenly chocolatey, there's something for everyone.🩷
Ingredients you need for the shakes can be ordered at Amazon
Weight loss shake with chocolate
Ingredients
- ½ Ripe banana
- 300 ml Low fat milk
- 100 g Lean curd
- 2 EL Oatmeal
- 1/2 TL Cinnamon
- 1 TL Baking cocoa powder
Anleitung
- Peel the banana and cut it into small pieces.½ Ripe banana
- Put it in the smoothie maker.
- Add the milk and the curd to the shake and mix until you get a creamy consistency.300 ml Low fat milk, 100 g low fat curd cheese
- Now add oatmeal, cinnamon and cocoa and blend the ingredients again until the oatmeal dissolves. Put the shake aside for 5 minutes and then you can enjoy it.2 tablespoons oatmeal, 1/2 tsp. cinnamon, 1 tsp baking cocoa powder
Nährwerte
Berry weight loss shake
Ingredients
- 50 g Berries
- 100 ml Almond milk
- 50 g Greek yogurt
- 30 g Oatmeal
- 1 TL Chia seeds
- 1 TL Honey
- 1-2 Ice cube
Anleitung
- Wash the berries. Put them in the smoothie maker. Pour almond milk and puree the berries.50 g berries, 100 ml almond milk
- Add all remaining ingredients to smoothie maker - except ice cubes. Press start button and blend for 2 minutes.50 g Greek yogurt, 30 g oatmeal, 1 tsp. chia seeds, 1 tsp honey
- Let the weight loss shake stand for a short time before drinking, so that the oat flakes soak up and you are full longer. Finally, add ice cubes if the drink is not cold enough for you.1-2 ice cubes
Notes
Nährwerte
Smoothie for weight loss in pink
Ingredients
- 50 g Beet
- 200 ml Coconut water
- 75 g Greek yogurt
- 100 g Frozen raspberries
- 1 TL Erythritol
- 1 TL Psyllium husks
Anleitung
- Peel and cook the beet.50 g beet
- Put it in the smoothie maker -it's fine if it's still warm, if the coconut water and yogurt are cold, they'll easily make up for it. Add coconut water and yogurt. Blend the ingredients.200 ml coconut water, 75 g Greek yogurt
- Now add raspberries, erythritol and psyllium husks. Mix well again and then let stand for 5 minutes so that the psyllium husks absorb.100 g Frozen raspberries, 1 tsp. erythritol, 1 tsp psyllium husks
Nährwerte
If you're not in the mood for sweets, you can also use vegetables for the shake. Like here: Spinach and avocado. Tastes delicious!
Green power smoothie
Ingredients
- 80 g Spinach
- 1/2 Avocado
- 200 ml Almond milk
- 75 g Low fat Greek yogurt
- 1 TL Almond paste
- 1 TL Chia seeds
Anleitung
- Wash the spinach and drain well. Cut the avocado in half and remove the pit and peel. Put both in the smoothie maker and add almond milk. Blend the ingredients.80 g spinach, 1/2 avocado, 200 ml almond milk
- Add yogurt, almond paste and chia seeds and mix the ingredients thoroughly again. Let the shake rest for 5 minutes, give it another quick shake and you're done!75 g low-fat Greek yogurt, 1 tsp. almond paste, 1 tsp chia seeds
Notes
Nährwerte
Or how about one of these recipes?
Strawberry Rhubarb Shake
If you want to make this diet shake yourself, you will need sugar-free rhubarb juice. You can buy this in health food stores or organic food stores. If you want to use the shake as a meal replacement, add oat flakes.
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 filling for a long time if you use pea protein, rice protein and the like. The protein is extracted from the ingredients and most of the carbohydrates are removed. This is a very 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're in the mood for something sweet, then you should try a ripe mango combine 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 healthily, then you should stick to fresh food reach for. Powders and additives do not have to be part of a diet. They are often unnecessarily expensive and promise a lot that they can never deliver. Also according to Ecotest are purchased diet drinks not recommendable.❌
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.
Homemade shakes are also much more cheaper than the purchased version.
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 Long lasting 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 these are natural sweeteners.
Unfortunately, this is not the case with industrially processed foods. Industrially produced fructose is under suspicion, Overweight at promote and hormonal processes - you simply don't feel 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 made from stevia no longer has much in common with nature. A lot of chemicals are needed before the substance is filtered out of the plant and ready for sale. Nature, absent.
Artificial vitamins
Most shakes also advertise the large amount of vitamins and minerals they contain. However, these vitamins have been synthetically added and have a completely different effect on the body than vitamins from fruit and vegetables.
Are you wondering why so many vitamins are added? There is a simple answer. The added vitamins make the products sell much better. On Costs our Health.☝🏼
Because too many of the synthetic additives are unhealthy for our body. Too much synthetic zinc, for example, can mean that the body can no longer absorb copper as well. Click here for 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 is influenced by it.
But unfortunately, this is also the most stressful time of the day. A homemade slimming shake can help you here. But the shake is also perfect as a healthy snack. 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 very finely pureed be
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:
* 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.
Read more
