If you are looking for a really good plan for losing weight, in a healthy way, you need to check this plan out. Unlike so many tried and failed diets, you will not be starving all the time. You will not lose muscle mass that you have worked hard to achieve. You will not spend tons of money on meals or diet plans. What you will get is being healthier while losing weight!
How The Two-Shakes-A-Day Diet Plan Works:
Each day, consume 2 high protein, low carbohydrate shakes that provide fiber and omega-3s. Add fruits or vegetables to boost your meal replacement drink and then have 3 other meals each day. If you reduce 500 calories each day, from your current intake, you will lose approximately one pound of fat each week. This is a very easy plan to following and is backed up by clinical research. To lose weight faster or slower, adjust your carbohydrates and make sure you exercise at least 3 times a week. You will see incredible weight loss without making radical changes to your diet.
Pick Your Protein:
The most important ingredient in your shake is having a high-quality protein powder blended with water or juice. You should have approximately 20 to 30 grams of protein in each shake and the older you are, the more will be needed to maintain muscle. Research has shown that an adult approximately 70 years of age taking 40 grams of whey protein, instead of 20 grams, boosted their muscle protein synthesis by 32%!
When choosing a protein, whey protein offers the best results in dieting. It digests slower than milk protein, soy protein, and plant protein.
It makes for a great base for shakes and contains around 140 calories and 25 grams of protein per serving. Whey is considered the best muscle-building protein.
Casein is a milk protein that digests slowly and will make you feel fuller for a longer period of time. Some protein blends have a combination of both whey and milk proteins to give added benefits from both.
Meal Replacement Powders (MRP) are larger servings of protein powder and offer 250 to 300 calories. They are a blend of whey, milk protein, carbs, fiber, and vitamins. A lot of people choose to use a half-serving giving them 20 grams of protein and 10 grams of carbohydrates.
Soy, Egg or Other Proteins:
These proteins are good choices for those who want to stay away from dairy products or have allergies to milk products, such as lactose intolerance.
Fiber will keep you hunger-free for a longer period of time and will control blood sugar spikes. As fiber absorbs water, it expands in your stomach creating a feeling of fullness and slows down the increase of blood sugar. It also replaces fiber lost in most low-carb foods. You should take in 25 grams a day.
Psyllium Husk Fiber:
This is a soluble fiber that absorbs approximately 50 times its weight in water. Add one to three teaspoons per shake.
Glucomannan Plant Fiber:
Studies showed participants using 2 capsules before each meal lost 5.5 pounds. To add in your shake, pull two capsules apart and pour into the powder. You need to drink it right away because it will swell if left alone.
One tablespoon of these gluten-free seeds will provide approximately 5g of fiber, 3g of protein, and 2.5g of omega-3s. It does not swell up as quickly as other fibers.
Good Omega-3 Fats:
Fats slow down the digestive process allowing you to feel full longer. Protein powders are very low in fat so add some Omega-3 fats such as flax oil, chia seeds, or fish. Good fats reduce insulin resistance, will improve fat burning in muscles, and stops the storage of fat.
Two MRPs Each Day – Lose Six Pounds Of Fat:
A study conducted with 38 adult men and women, showed the effects of a meal replacement powder totaling 300 calories each serving. The participants drank the MRP once daily for 2 weeks, then twice a day for 8 weeks. They exercised 3 days a week and were compared to an exercise only group and a group that did not participate in any exercise plan.
The exercise group had a 12% reduction in cholesterol and 13.3% reduction in LDL which is a bad cholesterol. Their standardized treadmill test improved by 21.2% compared to a 9.8% increase in the exercise-only group and a 1.4% in the group that did not participate in any exercise.