The Best Low-Carb Protein Shake
A liquid base makes up the majority of your shake, so you'll want to choose a low-carb one. Dairy milk is a moderate source of carbs, at about 12 grams per cup. It might work in more permissive diets, but it's likely to blow your carb budget in you're following a very-low-carb diet, such as one that allows just 20 grams of carbs each day. Give your shake a creamy texture -- without the carbs -- by using unsweetened soy milk.
It has just 4 grams of total carbohydrates, and one of those grams comes from fiber, leaving 3 grams of digestible "net" carbs per cup -- and it also supplies about 7 grams of protein. If you're looking for a refreshing smoothie, use green tea as the liquid base -- it's both calorie- and carb-free.
Blending a protein supplement into your shake allows you to pack in tons of protein without adding many carbs. One variety of whey protein supplies just 7 grams of carbs but packs in 26 grams of protein, and other protein powders may have even less sugar and carbs per serving.
Some protein powders may contain more carbs than you think, however. One commercially available soy protein powder, for example, has 19 grams of net carbs, making it difficult to fit into most low-carb diets. Always check the nutrition label to pick a protein with minimal carbs. The nutrition info for each powder will differ, depending on the brand and variety you choose.
If protein powder's not your thing, power up your low-carb shake with Greek yogurt. Each container has just 6 grams of net carbs, but it provides 17 grams of protein. Just steer clear of flavored Greek yogurts, since most contain added sugar. Your typical smoothie recipe includes a cup or two of fruit -- but if you're eating low-carb, eating so much fruit might make it difficult to stay within the recommended carb intake. Instead, flavor your smoothie with lower-carb options.
Blend in a tablespoon of unsweetened cocoa powder -- you'll get tons of chocolate flavor but just 1 gram of net carbs. Use peanut butter to add richness to your shake -- 2 tablespoons will add 7 grams of protein but just 6 grams of net carbs. If your shake tastes too bitter for your liking, add a packet of stevia -- a natural sweetener that has just 1 gram of net carbs per packet.
Even though a shake takes just a few minutes to prepare, sometimes that's a few minutes too many. If you know you have a stressful week ahead, prepare and freeze your smoothies in advance -- simply place one in the fridge to thaw overnight, so it's all ready to go the next day.
And while homemade smoothies are the best, you can also reach for commercially available low-carb shakes to avoid breaking your diet. These shakes can be incredibly low in carbs -- one commercially available variety has just 2 grams of net carbs per serving, and supplies 15 grams of protein. If you're dealing with hunger pangs and you can't access a homemade smoothie, picking up a store-bought low-carb shake is the best option. Lose Weight. Feel Great! AGE lbs. WEIGHT ft. The Best Low-Carb Bread The Best Protein Powder for a Low-Carb Diet Healthy Low-Carb Eating Plan Dieting With Oatmeal for Lunch How Much Weight Can You Expect to Lose in 5 Weeks Eating a Low-Carb Diet?
This effective meal replacement shake comes in three flavors, is gluten free and made in the USA. Who Makes It: Labrada Nutrition calls themselves the “most trusted name in sports nutrition.” The company produces nutritional products for bodybuilders and intense athletes that help support and improve performance. They also sponsor a team of elite athletes who use their products. Founded by a bodybuilder in 1995, they now offer products such as ready to drink protein shakes, bars and meal replacement powders.
Bottom Line: This is a top meal replacement supplement that includes all of the top athletic macronutrients, such as BCAAs, glutamine and EFAs; as well as protein and fiber. However, it is higher in calories than some alternatives, and it is also more expensive. The high protein content can also be considered a drawback if you are not looking to gain muscle, because it throws off the macronutrient balance.
To increase the protein in your meal, serve a high-protein vegetable such as peas with your pot roast. Serve baked potatoes topped with cheese to further increase the protein content of your meal. Make lean beef burritos by choosing a lean ground beef or steak. Increase the protein content of your beef burritos by adding pinto beans and cheese to the burrito and using whole-grain tortillas instead of white flour tortillas.
One frozen beef and been burrito contains about 10g of protein, according to the USDA Nutrient Data Laboratory. Grilled chicken is high in protein and typically low in fat. Make a stir fry using extra chicken for a high-protein dinner. Use brown rice instead of white rice to further increase the protein content of your meal. Vegetarians may substitute a high-quality vegetable protein such as tofu for the chicken in stir fry.
For a quick high-protein meal when you don’t have time to cook or when you’re on the go, mix whey, casein or soy protein powder with cow’s or soy milk. Add peanut butter to your shake for extra protein and additional calories. Some protein shakes when prepared contain 30g or more of protein per serving. Lose Weight. Feel Great! AGE lbs. WEIGHT ft. Amino Acids in Soy Protein A List of Foods That Have Animal Protein List of Foods That Contain the Most Amino Acids Low Biological Value Protein Foods Is Skim Milk a Good Source of Protein?
Every diet plan has its own pros and cons. Some people actually like a protein shake diet because it is convenient and you don't have to decide what to eat twice a day. For others, protein powder weight loss isn't sustainable and they quit the program before they see results. If you decide to go on a liquid protein diet, or any other restrictive diet plan consult your doctor first or speak to a registered dietitian to make sure you are getting all of the important nutrients that you need.
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