Weight loss shakes are very tasty when made with our weight loss shake recipes. Use them if the food counts work for your situation. Feel free to modify them.
This page is for convenient homemade shakes for weight loss. These delicious shakes can replace an occasional meal. They are simple and very easy to make. One of the most popular natural weight loss supplements is a homemade shake. Anyone can make them. All you need are the ingredients and a blender.
We cover the best workout protein shakes in another section of our website. If you are looking for workout shakes, you will find them here:
to Workout Protein Shakes
In addition, to boost your metabolism eat six smaller meals per day rather than three larger ones. You will not be eating more food; you will simply spread it throughout the day.
Each of those six feedings should contain at least 15 grams of quality (unprocessed) protein for a woman and at least 20 grams of protein for a man. Six smaller meals containing quality protein will
Increase Your Metabolism
and curb any FOOD CRAVINGS.
How to Use Weight Loss Shakes
Avoid weight loss shakes or shake recipes with ingredients to which you are intolerant or allergic. You may have a hidden allergy or intolerance to certain kinds of foods without knowing it.
If so, you may have food intolerances that are causing physical problems including weight gain or poor ability to lose weight.
If you wish to learn more about this and how to test it out for yourself, see this section of our website:
to Natural Weight Loss Diets
Review the pages in that section later if you wish; they are important for permanent natural weight loss. Using the principles covered by those pages, and ideas from the following recipes, try some weight loss shakes for yourself. If necessary, adjust the ingredients in the weight loss shakes.
Weight Loss Shakes and Recipes
Food Counts:
If you use different brands from the ones listed, simply adjust the food count figures. The specific brands mentioned in these recipes for weight loss shakes are not necessarily better than other brands.
The food count figures given for each shake are approximations that rely on either manufacturers or standard food count sources (for example, Corinne Netzer's THE COMPLETE BOOK OF FOOD COUNTS).
The numbers given apply to the whole shake. We have rounded them off to the nearest whole number.
Carbs listed are "net." Trans-fats should always be avoided; they are not listed because the following shakes do not have any.
As emphasized, these weight loss shakes work very well for many people. However, we are all different. The idea is to use weight loss shake recipes to develop shakes that work well for you.
Unfortunately, except for the berries, weight loss shakes have little or no dietary fiber. We recommend that males ingest 45 grams of fiber daily and females ingest 32 grams daily, and more would be better. Fresh vegetables are an excellent source of dietary fiber and vegetables can simply be added to your regular weight loss meals.
Weight Loss Shakes: High & Low
Let's look at weight loss shakes for both high and low cycle days.
What's the difference?
It's whether carbohydrate intake is relatively high or low. Changing carb intake ("cycling") rather than keeping it about the same each day is one effective strategy for weight loss.
For example, you could ingest 40 carbs on the first day, 80 carbs on the second day, and 100 carbs on the third day. This is just an example. The idea is to avoid sticking to any one quantity for more than three consecutive days.
If you prefer, simply use the low cycle day recipes.
Weight Loss Shakes: High Cycle
Directions for all shakes: mix all the ingredients thoroughly in a blender and enjoy immediately. A good way to do it is mix them for 30 seconds on low and then 30 seconds on high.
Weight Loss Shake Recipes for High Cycle Days:
High Cycle Recipe 1
1 c nonfat cow's milk
6 oz. plain, nonfat yogurt
1/2 banana
3/4 c frozen strawberries
1/4 c shelled, chopped walnuts
1 Brazil nut
2 T Musclelink's Profusion protein powder (vanilla)
1 T Udo's Choice Green Blend
1 t magnesium citrate
1 t L-glutamine powder
One of these weight loss shakes will certainly fuel you for several hours! In fact, some of the food counts may be too high for your meal plan. If so, consider halving the ingredient amounts.
(As this shake recipe contains dairy products, it is not suitable if you are following a Paleolithic diet.)
Ok, here are the various ways in which you can modify this shake recipe.
If you do not tolerate cow's milk well, try substituting goat's milk and goat's yogurt for the cow's milk and cow's yogurt in your weight loss shakes. Also, replace the ProFusion (or equivalent blended) protein powder, which contains complete cow's milk proteins, with rice protein powder or with soy protein powder.
A school of thought rejects consuming any dairy products whatsoever. After all, cow's milk is excellent for baby cows but human beings are not baby cows.
As we mention in the natural weight loss diet [listed on the navigation buttons] section of our website, we did not evolve consuming dairy products. If you accept that way of thinking, consider using soy milk as a base for your shakes.
You may use any kind of berries in your weight loss shakes. Blueberries are the most nutritious kind of berries. If you use fresh berries, include a couple of ice cubes to chill the shake. We recommend eating 1 or 2 cups of berries daily.
To reduce the calories by 200, the proteins by 5 grams, the carbs by 4 grams, and the fats by 20 grams, simply eliminate the walnuts.
We don't recommend doing this, however, unless you are either consuming deepwater fish, taking fish oil supplements from deepwater fish, or taking Udo's Choice Oil Blend or some similar plant-based oil to provide you with beneficial fats. Consider substituting fish oil or flax oil for the walnuts.
Try replacing the walnuts with raw almonds or some other kind of raw, unsalted nuts. Try replacing them with sesame, pumpkin, or sunflower seeds. If you do fitness exercise in the mornings before your first meal, that's an excellent time to follow the exercise with a shake.
Assuming that you tolerate all the ingredients well, consider halving the food counts. Have fun with it. Experiment! Nobody will arrest you!
High Cycle Recipe 2
1 c nonfat cow's milk
1/2 c part-skim ricotta cheese
1 scoop MuscleLink's ProFusion protein powder (vanilla)
1 T Udo's Choice Green Blend
1/2 banana
1/2 t vanilla extract
several ice cubes
Some of the food counts may be too high for your meal plan. If so, consider halving the ingredient amounts.
(As this shake contains dairy products, it is not suitable if you are following a Paleolithic diet.)
In general, it's a good idea to limit saturated fat consumption. Many experts recommend obtaining no more than 7% of your daily calories from saturated fats. Because of the ricotta cheese, this shake is relatively high in saturated fats; therefore, you may want to enjoy it only occasionally.
High Cycle Recipe 3
1 c nonfat cow's milk
1/2 c part-skim ricotta cheese
1 scoop MuscleLink's ProFusion protein powder (vanilla)
1 T Udo's Choice Green Blend
1/2 t vanilla extract
several ice cubes
Some of the food counts may be too high for your meal plan. If so, consider halving the ingredient amounts.
Like the previous shake recipe, this one is relatively high in saturated fats and contains dairy product.
(As this shake contains dairy products, it is not suitable if you are following a Paleolithic diet.)
Weight Loss Shakes: Low Cycle
Directions for all shakes: mix all the ingredients thoroughly in a blender and enjoy immediately. A good way to do it is mix them for 30 seconds on low and then 30 seconds on high.
Shake Recipes for Low Cycle Days:
Low Cycle Recipe 1
10 oz. pure water
1 c frozen strawberries
6 oz. plain, nonfat yogurt
1 scoop MuscleLink's ProFusion protein powder (vanilla)
(As this shake recipe contains dairy products, it is not suitable if you are following a Paleolithic diet.)
If you want to eliminate the yogurt and can afford the carbs, substitute a banana for the yogurt. If you wish to add a supplemental mineral to this shake recipe, add a teaspoon of magnesium citrate powder. It's a wonderful mineral!
Low Cycle Recipe 3
8 oz. pure water
1 c frozen strawberries
6 oz. plain, nonfat yogurt
1 scoop MuscleLink's ProFusion protein powder (vanilla)
(As this shake recipe contains dairy products, it is not suitable if you are following a Paleolithic diet.)
One final tip.
Short of a permanent starvation diet, there's no permanent weight loss without strength training. You may lose weight but you won't keep it off. Strength training is for everyone.
Young or old, male or female, everyone can lose body fat from strength training! When done correctly, strength training will increase your lean muscle mass, which is a METABOLIC FURNACE. The more lean muscle you develop, the more calories you will burn 24 hours a day.
In addition, do regular cardio fitness exercise. This is great for burning calories during and immediately after exercise.
If you are following an exercise program, such as one of our free weight loss programs (listed below), you will be doing both strength training and cardio exercise and achieving maximum fat loss!
If you haven't yet read them, you might care to read some testimonials to show you that this really works for permanent weight loss. This should encourage you and motivate you on your own journey to weight loss.
One small step at a time is all it takes to begin any journey.
Enjoy your weight loss shake recipes in good health!
