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What meal is best to replace with a protein shake?

If you generally snack or indulge in fast food at lunchtime, try substituting a protein shake for that meal. If a shake alone doesn't seem filling enough, add a piece of fruit and a small handful of unsalted nuts. People who get home from work very late might find it helpful to replace dinner with a protein shake.

healthyeating.sfgate.com - How to Lose Weight by Eating Twice a Day and Drinking Protein

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Losing weight can be a frustrating ordeal, but it doesn't have to be. Substituting one meal per day with a protein shake can help you keep your calorie count down while making sure you are not starving your body of vital nutrients. Planning ahead and choosing or making lean and healthy protein shakes can help make reaching your weight loss goals a little easier.

Facts About Weight Loss

Weight loss is a minefield of fad diets and false or confusing information, so it's best to just stick with the basics: Take in fewer calories than you burn each day, without starving yourself. Aim for 1,200 to 1,500 calories per day for women and 1,500 to 2,000 for men, depending on your age, weight and activity level. Eat a plant-based diet that includes lean proteins, nuts, beans, and healthy fats such as olive oil and the essential fatty acids found in avocados and fish. Avoid as much sugar as possible, and stay away from processed foods, especially cakes, cookies, crackers and chips. Choose whole grains such as brown rice, quinoa and faro instead of processed white flour. Substituting a protein shake for one meal per day can help ensure you are getting the necessary nutrition while keeping your calorie count down.

Why You Need Protein

Protein is essential for every aspect of your body's functioning. It is made up of amino acids that can be broken down and put back together in almost infinite combinations and configurations. Protein that comes from animal sources contains a full set of these amino acids, while plant-based proteins do not. That is why vegetarians and vegans have to be savvy about food combinations. Protein supports your muscle tissue while also helping to build and repair muscles. The more lean muscle tissue you have, the more calories your body burns when it's at rest, which is helpful when you are trying to lose weight. Plan your meals, including your shake, so that protein is 20 to 25 percent of your total caloric intake for the day.

Which Meal to Replace

There is no one right way to do this, so choose the meal that works best for you. If mornings are such a rush that you often skip breakfast, make your protein shake the night before, or purchase premade protein shakes. Make sure you read the labels and find one that has 30 to 40 grams of protein and no or very little added sugar. Pay attention to the sodium count as well. If you generally snack or indulge in fast food at lunchtime, try substituting a protein shake for that meal. If a shake alone doesn't seem filling enough, add a piece of fruit and a small handful of unsalted nuts. People who get home from work very late might find it helpful to replace dinner with a protein shake. You may have to experiment to find what works best for you, and it might even be different meals on different days – so don't be afraid to be flexible.

Best Protein Shakes

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popsugar.com - How Can I Lose Belly Fat? | POPSUGAR Fitness

I've never been superlean, and when I gain weight, it goes straight to my belly and it seems that it's the last place I lose it. I'm in my 40s and my belly fat has been around since high school, and now that my youngest is old enough that I can no longer refer to my tummy as baby weight, I got serious about trying to slim my middle. Strict diets with calorie counting and measuring my food with a scale didn't work for me — even when I dropped down to 1,200 to 1,400 calories a day, I didn't lose weight, and I just couldn't live on so few calories per day. Strict exercise (hello CrossFit five times a week!) didn't do the trick either. But these are the six things I did to finally lose my belly fat.

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