Research Reveals Best Smoothie Ingredient for Weight Loss
Looking for the best smoothie for weight loss? According to research, you will need this one important smoothie ingredient that can lead to significant decreases in body weight and body fat, while at the same time significantly increase your lean body mass for a more shapely you.
It’s a fact of weight loss - dieting results in losing muscle along with the fat when you go at it by restricting calories alone. The problem with this aside from losing muscle mass that would have given you a leaner, more athletic look is that it also results in a lowered metabolism. A lowered metabolism makes further weight loss more difficult to achieve and becomes a weight loss hurdle many dieters succumb to.
Fortunately, there is a solution to not only preventing that lost muscle during dieting, but also a way to increase your muscle mass. According to Shape magazine, research published in the Journal of the American College of Medicine revealed that a meta-analysis of 14 studies of whey protein showed that when consumed and combined with muscle-building resistance training, study participants lost more fat mass more easily, and looked more athletic with increased lean muscle mass than study participants who did not consume whey protein as part of their training.
A news release about the researchers’ finding tells us that from 14 randomized controlled weight loss trials with a total of 626 adult participants where whey protein was used to replace calories in their diet, the dieters on whey protein lost an average of 9.2 pounds overall, but also gained 4.9 pounds of lean muscle when adding on resistance training.
"There is a growing body of research that supports the benefits of whey protein for weight maintenance and lean body mass," said Dominik D. Alexander, PhD, MSPH, principal investigator quoted in the news release.
"By conducting this meta-analysis we were able to better evaluate the collective power of each individual study. The results indicate that there is something unique about whey protein, compared to other protein sources and carbohydrates, when it comes to building lean body mass and maintaining or losing weight."
So what makes whey protein so special?
Not only is whey protein a natural component of bone-healthy milk, but it is also what experts refer to as “a complete protein” containing all of the essential amino acids used by the body as muscle building blocks. Whey also contains a subgroup of three essential amino acids, called branched-chain amino acids (BCAAs), which include leucine, isoleucine and valine that are used almost exclusively by muscle tissue with leucine lauded as an important amino acid for influencing muscle growth.
Shape’s Recommended Slimquick Breakfast Weight Loss Smoothie
1 cup spring water
1 frozen banana
1 cup raspberries or strawberries
1 tbsp. coconut oil
1 scoop SlimQuick Chocolate Dream Protein Powder
1 tbsp. ground flax seeds
1/2 cup spinach
Place all ingredients into a blender and blend until smooth. Shape magazine recommends drinking it as your morning smoothie, or mix it with water for a pre- or post-gym snack to help with weight loss and muscle gain.
Effects of Whey Protein and Resistance Exercise on Body Composition: A Meta-Analysis of Randomized Controlled Trials, Journal of the American College of Nutrition, 33:2, 163-175, Paige E. Miller PhD MPH RD et al.
Shape― “The Secret Smoothie Ingredient for Weight Loss”