Taking homemade vitamins is a great way to maintain your weight loss diet, saving time and money. In vitamins, it is possible to mix foods to have essential nutrients to speed up metabolism and promote weight loss.
A good tip is to always add fiber-rich foods to homemade shakes, such as chia, flaxseed and oat bran, as they make you feel more satiated and help reduce the glycemic index of the meal. It is also important not to sweeten the vitamins with sugar or honey, so as not to increase their calories and the production of fat in the body.
See below 6 delicious combinations of homemade shakes.
1. Creamy yogurt smoothie
This vitamin has around 237 kcal and can be used as an afternoon snack or as a pre-workout.
Ingredients:
- 1 frozen banana
- 5 g of strawberries
- 120 g of low-fat natural yogurt
- 1 tablespoon sunflower seeds
Preparation mode:
Remove the banana from the freezer and blend all the ingredients in the blender using the pulse function until the frozen banana is crushed and becomes cream.
2. Banana and peanut butter smoothie
This vitamin has around 280 kcal and 5.5 g of fiber, which makes it very satiating and improves intestinal function, making it a great option for post-workout.
Ingredients:
- 1 banana
- 200 ml skimmed or vegetable milk
- 1 tablespoon of peanut butter
- 2 teaspoons of chia
Preparation mode:
Blend all ingredients in a blender and drink cold.
3. Papaya and oat bran smoothie
The papaya vitamin has 226 kcal and 7.5 g of fiber, being special for helping with intestinal function, combating bloating and poor digestion, and helping to dry out the belly. Can be used for breakfast or an afternoon snack.
Ingredients:
- 200 ml skimmed milk
- 2 thin slices of papaya
- 1 teaspoon of chia
- 1 tablespoon oat bran
- 1 teaspoon of flaxseed
Preparation mode:
Blend all ingredients in a blender and drink cold.
4. Acai protein smoothie
The açaí vitamin has around 300 kcal and more than 30 g of proteins, making it a great option for activating metabolism and accelerating muscle recovery post-workout.
Ingredients:
- 200 ml skimmed milk
- 1 measure of vanilla flavored whey protein
- 100 g or 1/2 unsweetened açaí pulp
- 1 banana
Preparation mode:
Blend all ingredients in a blender and drink cold.
5. Creamy kiwi and strawberry smoothie
This vitamin has around 235 kcal and 4 g of fiber, making it great for improving digestion due to the presence of mint. A good option is to use it for breakfast.
Ingredients:
- 1 kiwi
- 5 strawberries
- 1 tablespoon oat bran
- 170 g or 1 pot of natural yogurt
- 1/2 tablespoon of peanut butter
- ½ tablespoon of mint leaves
Preparation mode:
Blend all ingredients in a blender and enjoy ice cream.
6. Cocoa smoothie with oats
The most recommended meals to replace with a shake are breakfast or dinner and, therefore, it is recommended to choose one or the other. Choosing to drink the shake more than once a day does not guarantee the amount of nutrients needed for the day and can be harmful to the body.
Ingredients
- 1 glass of skimmed cow’s milk or vegetable milk
- 1 tablespoon cocoa powder
- 2 tablespoons of flaxseed
- 1 tablespoon of sesame
- 1 spoon of oats
- 6 ice squares
- 1 frozen banana
Preparation mode
Blend all ingredients in a blender and drink afterwards. Makes approximately 300 ml.
To achieve lasting goals, it is also recommended to eat correctly, avoiding processed products, fried foods, fats and products such as bread, cakes and cookies, in addition to practicing some type of physical activity on a regular basis. See how to eat healthy to lose weight.
