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Is Your Protein Shake Making You Fat?

I always encourage people to boost their protein intake – however, if you want to lose weight, you have to do more than just add protein to your diet.

This is why many people can’t seem to shake the weight (pun intended). They add protein to their diet, forgetting it’s adding extra calories too. As a result, they gain weight or slow progress.

If you want to lose weight, those calories need to be shaved off somewhere else to make room for the calories coming from protein. Just because it’s protein doesn’t mean it’s “free calories”. Although they are good calories, they are still calories. So, in order to reach your goal, you need to set a budget for your shake matching your needs.

1. The Weight Gainer: Weight gainers can add protein to their diet without really worrying about the calories. If someone is a hard gainer, they probably need both fat and muscle weight in order to increase strength and size. So you are the lucky dog that can ignore this entire blog. :)

2. The Dieter: Dieters need to be in a caloric deficit. This means, they need to take in fewer calories than they are burning. In order to budget how many calories are coming from protein, simply multiple the number of grams of protein you are trying to get a day by 4. Since there are 4 calories in one gram of protein, this will give you the number of calories that are required to get your total grams of protein per day. But remember, that is just for the protein. That doesn’t include other ingredients you may add in a shake.

3. The Maintainer: This person wants to either preserve what they already have, or reshape their physique but still remain the same weight. This person will need to trade some fat and carb calories for protein calories so it evens out. In the end, they’ll still be eating the same amount of calories, but they will just be getting more protein.

Shocking Smoothies

FitStudio nutritionist Toby Amidor points out some of the worst offenders in smoothie land.

Smoothie King – NOT SO SMOOTH!
· Forty fluids ounces of “The Hulk Strawberry” weighs in at 1,928 calories, 64 grams of fat, and a whopping 250 grams of sugar.

Jamba Juice – IS JAMMING YOU WITH CALORIES!
· An original “Peanut Butter Moo’d” creamy treat has a staggering 770 calories and 109 grams of sugar.

CLICK HERE to read Smoothie Do’s & Don’ts from FitStudio nutritionist Toby Amidor and get awesome smoothie tips.

Like Toby on Facebook!

CLICK HERE for fun and creative Designer Whey shake & protein recipes

4 comments

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  1. Aubrey West @ Healthy Foods to Eat

    Nice post! This article of yours is very helpful. Thanks for the shared thoughts! I would recommend this post to one of my friends who wants to gain weight and find out how protein shakes will work for her.

  2. viper42

    Bonnie. This is a great post. This is an avenue that I use to help people with their fitness goals like weight loss or even gain. Seeing this clarifies how you can use this the right way and what the right expectations should be when used as a tool. I appreciate this Bonnie. I will definitely be referring people to this post so they can hear from a pro how this is done.

  3. bonnie

    Great post – especially like how you broke down how people should approach/adapt smoothies based on their goals. Great resource – thanks!

    1. Bonnie Pfiester

      awe, thanks Bonnie :) Of course you are probably just saying that cuz I have a cool name. ha!!! ;)

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