Who says that milkshakes can only make you put on weight? When made with the right ingredients, these can be a nutritious and delightful addition to your fitness regime. With the addition of whole foods, fruits as well as Greek yoghurt, these drinks can be healthy. Packed with protein, fibre, and essential nutrients, these beverages can help you curb cravings, boost metabolism, and support your weight loss goals. However, make sure to refrain from adding high-calorie sweeteners and unhealthy foods. Try some milkshake recipes for weight loss that leave you satiated and energised, without makin you gain weight.

Can milkshakes help you lose weight?

Yes, they can, as long as you use healthy milkshake recipes to make them. When made with healthy ingredients, they can provide a balanced meal or snack that is packed with protein, fibre, and essential nutrients. Protein-rich foods such as Greek yoghurt can be one such healthy addition. Protein helps keep you feeling full and satisfied, and avoid overeating, as found in a study published in the Journal of Academy of Nutrition and Dietetics. Adding fruits can amp up the fibre content. Fibre aids digestion and promotes a feeling of fullness, as found in the study published in the journal Food Science and Nutrition.

Additionally, it can be a convenient and delicious way to incorporate fruits and vegetables into your diet, providing essential vitamins and minerals. By choosing healthier ingredients and limiting added sugars, you can enjoy a guilt-free milkshake that supports your weight loss goals.

Best milkshake recipes for weight loss

Here are some of the lip-smacking milkshake recipes for weight loss, as suggested by nutritionist Alisha Jeswani.

1. Green goddess milkshake

Ingredients:

• Spinach
• Avocado
• Cucumber
• Greek yogurt
• Lemon juice
• Water

Method

• Blend all ingredients until smooth.
• Add ice for a chilled treat.

2. Berry blast milkshake

Ingredients

• Mixed berries (strawberries, blueberries, raspberries)
• Almond milk
• Protein powder
• Honey (optional)

Method:

• Blend berries, almond milk, and protein powder.
• Add honey to taste.
• Serve immediately.

3. Banana peanut butter milkshake

Ingredients

• Banana
• Peanut butter
• Almond milk
• Chia seeds
• Cinnamon

Method

• Blend banana, peanut butter, almond milk, and chia seeds.
• Sprinkle with cinnamon.
• Serve chill.

Make sure to stay away from making your milkshake high in sugar. Image courtesy: Freepik

4. Chocolate avocado milkshake

Ingredients:

• Avocado
• Cocoa powder
• Almond milk
• Maple syrup
• Vanilla extract

Method

• Blend avocado, cocoa powder, almond milk, maple syrup, and vanilla extract.
• Blend until smooth.
• Serve chill.

5. Oatmeal cookie milkshake

Ingredients:

• Oats
• Almond milk
• Banana
• Peanut butter
• Vanilla extract

Method

• Blend oats, almond milk, banana, peanut butter, and vanilla extract.
• Serve chilled.

6. Spinach and apple milkshake

Ingredients:

• Spinach
• Apple
• Greek yogurt
• Coconut water

Method

• Blend spinach, apple, Greek yogurt, and coconut water.
• Serve chilled.

7. Coffee almond milk milkshake:

Ingredients:

• Coffee
• Almond milk
• Dates
• Vanilla extract

Method

• Blend coffee, almond milk, dates, and vanilla extract.
• Serve immediately.

8. Chia seed vanilla milkshake

Ingredients

• Chia seeds
• Almond milk
• Vanilla extract
• Honey (optional)

Method:

• Let chia seeds soak in almond milk for 30 minutes.
• Blend with vanilla extract and honey.

9. Kale and pineapple milkshake

Ingredients:

• Kale
• Pineapple
• Spinach
• Coconut water
• Lemon juice

Method:

• Blend kale, pineapple, spinach, coconut water, and lemon juice.
• Serve chill.

10. Pumpkin spice milkshake

Ingredients:

• Pumpkin puree
• Almond milk
• Protein powder
• Cinnamon
• Nutmeg
• Ginger

Method

• Blend pumpkin puree, almond milk, protein powder, cinnamon, nutmeg, and ginger.
• Serve immediately.

Milkshakes can be nutrient-rich and hydrating. Image courtesy: Freepik

Other health benefits of milkshakes

If you are looking for some of the best recipes for weight loss, you should try making milkshakes. Know the benefits that you should add:

• Nutrient-rich: It can be a convenient way to incorporate essential nutrients like vitamins, minerals, and antioxidants into your diet.
• Energy boost: The combination of carbohydrates, protein, and healthy fats in milkshakes can be a sustained source of energy.
• Muscle recovery: Protein-rich milkshakes can help repair and rebuild muscles after workouts.
• Improved digestion: Fibre-rich drinks can aid digestion and prevent constipation.
• Hydration: Milkshakes made with liquid ingredients like milk or almond milk can contribute to hydration.

It is important to follow healthy milkshake recipes. To maximise benefits, opt for drinks made with whole foods, such as fruits, vegetables, and Greek yoghurt, and limit added sugars and unhealthy fats.

Are there any side effects of milkshakes?

While milkshakes can be a nutritious and delicious addition to your diet, excessive consumption or the use of unhealthy ingredients can lead to certain side effects:

• Weight gain: Especially those made with high-calorie ingredients like full-fat milk and sugar syrups, can contribute to weight gain if consumed in excess.
• Sugar overload: They often contain added sugars, which can lead to blood sugar spikes, insulin resistance, and other health problems.
• Digestive issues: Some individuals may experience digestive problems, such as bloating, gas, or diarrhoea, after consuming milkshakes, especially if they are made with dairy products or certain fruits and vegetables.
• Nutrient deficiencies: While it can be a good source of nutrients, relying solely on milkshakes for nutrition can lead to deficiencies in other essential vitamins and minerals.

To minimise these risks, it is important to consume them in moderation and choose healthy ingredients. Opt for milkshakes made with low-fat or plant-based milk, fruits, vegetables, and protein sources like Greek yoghurt or protein powder. Limit added sugars and avoid excessive consumption.

FAQs

1. Is it safe to drink healthy milkshakes every day?

While it can be a nutritious and satisfying addition to your diet, consuming them every day may not be necessary or optimal. While they can provide a good source of nutrients, relying solely on milkshakes for your daily nutrition can lead to deficiencies in other essential vitamins and minerals. It is important to maintain a balanced diet that includes a variety of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporating them into your diet as a meal or snack can be beneficial, but they should not replace other important food groups.

2. When is the best time to drink healthy milkshakes?

Whether you are aiming to lose weight, boost energy levels, or simply treat yourself to a nutritious snack, milkshakes can be a versatile and convenient option. For those seeking to manage their calorie intake, following a well-crafted milkshake recipe can serve as a satisfying meal replacement. Between meals, it can help curb cravings and provide a quick energy boost. Athletes and fitness enthusiasts may find protein-rich shakes particularly beneficial for post-workout recovery. For a convenient and nutritious start to your day, a fresh drink can be a delicious breakfast choice. Ultimately, the best time to incorporate milkshakes into your routine is when they align with your overall health goals and fit seamlessly into your daily lifestyle.

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