We think diet, weight loss and we think shakes.

We think we’re doing “good” with the psuedo-milkshakes as meal replacements, for on-the-go convenience or refueling post-workout but, could they be making us FAT? Like with everything, it depends. 

If fat loss is your goal, the timing, type and amount of carbohydrate (sugar/starch) you consume is key. At Metabolic Effect, it is what is called “The Carbohydrate Tipping Point“‘ (CTP).

What’s really cool is that your CTP is uniquely your own. It’s something that only you can figure out. Now I know you want one of those highly-coveted one-size-fits-all plans that gets results and yes, I could write you one that, with good adherence, would get results. But what happens when I go away, or the “plan” stops working? That is, your body stops responding in the way it once did. “Hellllllp! I’m stuck!!” Riiiiight? The problem here is that because you’ve had something handed to you, because you haven’t struggled a little bit, you have learned, well, nothing. This is exactly why plans don’t  work! If it is not sustainable i.e. something you can do forever, you cannot expect sustainable results. If you are of the “this is uncool” camp, consider this MINDSET SHIFT: you *get to* be the detective and find what works for you. This doesn’t mean you have to go at it without guidance, but there is nothing more valuable than being a part of your process.

{QUICK TIP} If you’re new to the #fatlossfoodie lifestyle, starchy carbs at your first meal and post-workout are a good place to start. From there, we can monitor biofeedback signals like hunger, energy and cravings (HEC) and fat loss (FL) results and adjust higher or lower, accordingly. 

Back to The Shake. Let’s break it down into its component parts and take a look.

The liquid. Not all liquids are created equal. Both fruit juice and milk are loaded with sugar; fructose and lactose, respectively. Not to mention the fact that many people have dairy sensitivities without even knowing it. NOTE: You can be dairy sensitive without being lactose intolerant. How can you know? Eliminate dairy for a period, monitor then reintroduce. Consumption of soy in the form of soy milk, for example, is also something I recommend against. Soy is a known endocrine disrupter and many of the soy-based products on the market are made from GMO soy. So unless it’s certified USDA Organic, you really can’t know what you’re getting. This so-called “health” food could a potential cause of weight loss resistance, and the culprit keeping you from your fat loss goals. >Fat-loss friendly (FLF) swap: unsweetened almond or coconut milk, or water.

The protein. It’s in there, right? 😉 Comprised of amino acids, protein is the building block for muscle and spares lean muscle so that the body burns fat for energy. It, too, can be used by the body for energy. The least likely of the macronutrients, when consumed in excess, to go toward fat storage, protein can help speed the metabolism. Its slow digestion helps to control cravings and balance blood sugar, preventing insulin spikes that can lead to fat storage. Conveniently added in the form of protein powder, it is available in many varieties to suit individual dietary needs and/or preferences. Shake too liquid-y? Do NOT just keep adding protein. Too much of a good thing is still too much. >A few of my favorites: Vega Sport (Vanilla), Jay Robb whey (chocolate or strawberry) and PlantFusion (Vanilla).

The extras (to watch out for).

- Yogurt. Light, fat-free and flavored varieties (fruit-on-the-bottom, anyone? ha) are loaded with chemicals and sugar. > If you can tolerate dairy, swap for plain Greek yogurt, which packs a protein punch and lower sugar content.

- Fruit is “healthy,” but still sugar. > Swap lower sweet fruits like berries for bananas. Or, count as starch bites and include in your post-workout shake.

- Fats (e.g. nut butters, flax seed, chia, coconut oil). All sources of healthy fats, but also calorically dense. > Measure. Turns out a tablespoon or two of peanut butter is a lot less than you may have thought!

- Artificial sweeteners (e.g. sucralose, aspartame, saccharin) can actually make you crave more sweet. These are found in some protein powders, and in many sugar-free products on the market (e.g. SF JELLO pudding mix). > Instead, choose stevia: an all-natural sweetener that does not raise your blood sugar level when consumed and behaves much like fiber in the digestive track.

A few of my favorite FLF mix-ins.

- Frozen fruit: mixed berries, cherries

- Organic unsweetened cocoa powder

- Powdered peanut butter (e.g. PB2 or Just Great Stuff)

- Unsweetened shredded coconut

- Liquid stevia, to desired sweetness

- Ice, to desired consistency (fun fact: I eat mine with a spoon! A shake that can be drunk is not worth drinking, IMO.)

 *A note on pre-made shakes. Convenient, yes, but they often boast extensive and tough to pronounce ingredient lists. Be weary of juice shops advertising low-fat or fat-free [protein] smoothies. Low in fat, maybe, but NOT low in sugar. If you are sipping these on the reg and not seeing results, this could be the culprit.

>>Bottom line: Nothing is “bad” in moderation.  The real problem lies in overconsumption, even of the “good” stuff.

What’s in your shake? Would love for you to share your creative concoctions over on my Facebook page!