How to Make The Best Fat Burning Protein Shake

Replacing carbohydrate calories with protein calories aids in weight loss.

Drinking a protein shake to lose weight is based upon scientific research that indicates not all calories are the same. According to Donald K. Layman of the University of Illinois, consuming the same amount of calories through protein results in less fat storage, higher energy levels and lower blood-sugar levels. Whey protein, rich in leucine, is credited with increasing metabolism, weight loss and preservation of lean tissue. Cinnamon is also an important ingredient that has been demonstrated to lower blood glucose levels in certain individuals. For these reasons, the best fat-burning protein shakes for weight loss include whey protein and cinnamon.

Things You'll Need

• 1 1/2 cups skin milk
• 1 to 2 scoops vanilla whey powder
• 1/4 to 1/2 cup frozen fruit of choice
• 1 tsp. ground cinnamon
• Ice
• Blender

Instructions

1. Select fruit for protein shake. Wash, peel and prepare fruit. Cut into small chunks and place in a sealed container. Place in freezer until frozen. Frozen fruit increases the thickness of the shake and makes a cooling, refreshing drink.

2. 

   Use vanilla-flavored or unflavored whey to blend with fruits of choice.

   Pour milk into blender. Add whey powder, fruit and cinnamon. Place cover on blender and run on high speed to puree fruit and blend all ingredients together.

3. Taste the shake. Add additional fruit if desired.

4. Check consistency of blended shake. Add ice and blend again to increase thickness. Start with 1/4 cup ice and add additional ice as desired.

Tips & Warnings

• Do resistance training to increase the benefits of adding a protein shake to your health and exercise plan.

• Fruit, such as strawberries, bananas, apples, melons, mangoes, blueberries, blackberries, cherries, pineapple and others may be combined according to taste. Additional ingredients that may be included in the protein shake include 1/4 to 1/3 cup raw oatmeal, nut butter or nuts.

• Consult with a physician before making major dietary changes. Use of cinnamon may reduce blood-glucose levels to the point that blood sugar will fall too low in individuals with diabetes or Metabolic Syndrome who are taking prescription medications to treat blood sugar. According to Dr. Leo Galland, always consult a physician before mixing supplements with prescription medications, as certain combinations are contraindicated.

References

• University of Illinois at Urbana-Champaign: Protein and Whey Supplements
• Huff Post Living; Mixing Medications and Vitamins, When It Hurts, When It Helps; Leo Galland, M.D.; April 4, 2010
• Dairy Council of California; Whey To Go: Dairy Protein Builds Muscle, May Help Control Body Weight; Oct. 2, 2003
• "The Journal of Nutrition"; Donald K. Layman and Denise A. Walker; January 1, 2006

Resources

• Cook Yourself Thin Recipes: Cinnamon Weight Loss
• Energy First: Get Lean, Burn Fat, Lose Weight and Get Healthy
• Wellness Resources; How Protein Helps Weight Loss; Byron Richards; Dec. 15, 2008