LOSE 1LB PER WEEK WITH THESE PROTEIN SMOOTHIES

There are 2 mechanisms by which increased dietary protein intakes can promote a negative energy balance and loss of body fat. The first is the ability of dietary protein to increase energy expenditure.  A more important mechanism by which dietary protein promotes weight loss appears to be its ability to produce greater satiety than do other macronutrients.



One study placed participants on a high-protein diet consisting of 20% fat, 50% carbohydrate, and 30% protein.  With greater satiety by the high protein diet, the subjects ate about 450 fewer calories per day and lost about 1 lb per week (11 lbs in 12 weeks).  Experts advise consuming about 0.5 grams of protein per pound of your body weight. That's 70 grams for a 140-pound woman.  Try to keep the maximum amount of protein to 30 g per meal and 20 g per snack.  The body can only absorb and utilize about 30-40 g at one time...any excess will be wasted.

Here are some protein smoothie options to start your day, that will keep the hunger down and under 400 calories.



RISE AND SHINE SMOOTHIE

1 cup organic frozen mixed berries
1 frozen banana
1 orange, peeled and segmented
4 – 6oz Vanilla Greek Yogurt

Calories 350
Fat:  1g
Protein: 15g
Fiber:  14g



CRIMSON TIDE SMOOTHIE

1-1/2 cups fresh strawberries, quartered
1/2 tablespoon raw sugar
1/3 cup reduced fat cottage cheese
1/2 cup fat free milk
1 cup crushed ice
1 tsp chia seeds
6 to 8 drops liquid stevia (optional)

Calories 213
Fat:  3g
Carb:  33g
Protein:  16g
Fiber:  7.5g

BANANA KICK SMOOTHIE

1 cup chilled Seattle's Best brewed coffee
1½ bananas, cut into chunks
1 cup nonfat plain Greek yogurt
1 tbsp ground flax seed
2 tsp honey or agave nectar
½ tsp ground cinnamon
¼ tsp grated nutmeg
6 ice cubes

Calories 126
Fat:  1g
Carb: 21g
Protein:  13g
Fiber:  2.5g



GREEN HULK SMOOTHIE

1 small frozen ripe banana, peeled
2 cups baby spinach
1 tbsp Better n Peanut Butter
3/4 cup unsweetened vanilla almond milk
1/2 cup plain fat-free Greek yogurt

Calories 250
Fat:  4g
Carb:  39g
Protein:  17.5g
Fiber:  5.5g