High Protein Shake Diet

A diet consisting mainly of protein shakes can be a good way to increase one's protein intake and monitor calories without having to spend much time in the kitchen preparing meals. Protein powders are available in many different flavors so dieters will not have to sacrifice flavor while following this plan. This type of diet can be very effective in promoting quick weight loss but should not be followed long-term as the lack of fruits and vegetables will create nutritional deficiencies over time.

Preparation

In order to determine the number of shakes which should be consumed each day, dieters need to know the amount of calories necessary to maintain their current weight. There are several formulas available which claim to determine this number, but calorie requirements can vary widely from one individual to another due to muscle mass, body fat percentage, activity level, age, gender and many other variables. The best way to determine maintenance calories is to keep a daily food log for at least one week. During this week, dieters should eat as they normally would and log all meals and snacks to ensure the accuracy of the log. After one week, the calories from each day should be added up and divided by seven. This will give the average daily caloric intake required to maintain weight. Once that number has been obtained, the dieter should subtract 500 calories to determine the daily caloric requirement to achieve a 1lb. per week weight loss. In order to lose 2 lbs. a week, 1000 calories will need to be subtracted. While it may be tempting to try to speed up the process, dieters should not attempt to lose more than 2 lbs. per week.

Protein Powders

When attempting a protein shake diet, look for a protein containing micellar casein. Micellar casein is a slow digesting protein and it will help people feel full longer than regular whey protein powder. This is important when following a low calorie liquid diet as hunger pangs will increase the risk of failure and make the dieter feel uncomfortable and discouraged.

The calories per serving of the protein powder will determine how many shakes one is allowed during the day. Dieters should aim for at least four shakes per day. This will allow them to eat four times in a 16-hour day. Other foods can be added to the daily shakes, such as peanut butter and various types of fruits. These foods need to be included in the daily calorie count to achieve weight loss.

Deficiencies

There are drawbacks to a high protein shake diet. This diet provides inadequate amounts of fiber and necessary fat. There are solutions to these problems however. Fiber can be obtained by adding products, such as Metamucil, Benefiber or Fiber Sure, to protein shakes or other beverages consumed during the day. Those ingesting too little fiber may experience constipation or bloating. Peanut butter can add necessary fat to this diet and add flavor to shakes. Measure the peanut butter carefully though, as it is a calorie dense food and too much could break a well planned diet.