Taking home-made vitamins is a great way to stay on the diet to lose weight by 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 such as chia, flaxseed and oat bran to your homemade shakes as they give you more satiety and help reduce the glycemic index of the meal. It is also important not to sweeten the vitamins with sugar or honey, not to increase your calories and fat production in the body.
Here are 6 delicious combinations of homemade shakes.
1. Yogurt creamy vitamin
This vitamin has about 237 kcal and can be used in an afternoon snack or as a pre-workout.
Ingredients:
- 1 frozen banana
- 5 g of strawberries
- 120 g natural skim yogurt
- 1 tablespoon sunflower seeds
Method of preparation:
Remove the banana from the freezer and beat all the ingredients in the blender using the pulsar function until the frozen banana is crushed and turn cream.
2. Banana Vitamin and Peanut Paste
This vitamin has about 280 kcal and 5.5 g of fiber, which gives it a lot of satiety and improves intestinal functioning, being a great option for post-workout.
Ingredients:
- 1 banana
- 200 ml of skim or vegetable milk
- 1 tablespoon peanut butter
- 2 teaspoons chia
Method of preparation:
Beat all the ingredients in the blender and drink ice cream.
3. Papaya Vitamin and Oat Bran
The papaya vitamin has 226 kcal and 7.5 g of fiber, being special to assist in intestinal functioning, fight the swelling and bad digestion, help to dry the belly. Can be used for breakfast or afternoon snack.
Ingredients:
- 200 ml of skim milk
- 2 thin slices of papaya
- 1 teaspoon chia
- 1 tablespoon oat bran
- 1 teaspoon flaxseed
Method of preparation:
Beat all the ingredients in the blender and drink ice cream.
4. Acai Protein Vitamin
The vitamin of acai has about 300 kcal and more than 30 g of protein, being a great option to activate the metabolism and accelerate the muscle recovery in the post-workout.
Ingredients:
- 200 ml of skim milk
- 1 measure of whey protein vanilla flavor
- 100 g or 1/2 pulp of sugar-free açaí
- 1 banana
Method of preparation:
Beat all the ingredients in the blender and drink ice cream.
5. Creamy Kiwi and Strawberry Vitamin
This vitamin has about 235 kcal and 4 g of fiber and is 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 plain yogurt
- 1/2 tablespoon peanut butter
- ½ tablespoon mint leaves
Method of preparation:
Beat all the ingredients in the blender and take ice cream.
6. Cocoa vitamin with oats
The most suitable meals for the shake exchange are breakfast or dinner and it is therefore recommended to choose one or the other. Choosing to take 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 skim milk or vegetable milk
- 1 tablespoon cocoa powder
- 2 tablespoons flaxseed
- 1 tablespoon sesame
- 1 tablespoon of oats
- 6 squares of ice
- 1 frozen banana
Method of preparation
Beat all the ingredients in the blender and drink the following. Render approximately 300 ml.
To achieve long-term goals, it is also recommended to eat properly, avoiding processed products, fried foods, fats and products such as breads, cakes and biscuits, as well as practicing some kind of physical activity on a regular basis. Learn how to lose weight permanently by eating a healthy diet.
