Learning how to make diet shakes at home is a great way to save money on expensive brand name shakes. Plus, you’ll be able to create exactly the flavor you like without any of the added preservatives or artificial ingredients supermarket diet shakes contain.
Diet shakes help break up the monotony of a weight loss diet and give you a little indulgence without piling on the fat and calories. They also work great as meal replacements for busy people or those who avoid breakfast. You’re better off sipping a shake than eating nothing at all.
What are diet shakes?
The advertisements for some of those “miracle” diet shakes can make you think there really must be something special about them. Actually, a diet shake is just a basic milk shake or fruit smoothie modified a little to make it high in nutrients but low in calories. The only culinary equipment you’ll need is a blender.
The basic recipe
You can base your diet shakes on either the milk shake or the fruit smoothie. Basically, the first uses milk, whereas the second uses juice. A good basic recipe is to put 1 ½ cups liquid (see below), 1 cup of fruit, and ½ ice in the blender and blend smooth. Try combos of the ingredients below:
Liquids
Low-fat or skim milk
Yogurt
Milk substitute (soy milk, almond milk, etc.)
Fruit juice
Fruits
Bananas
Mangos
Apricots
Peaches
Berries
Mangos
Pineapples
Pears
Melons
Kiwis
For thick diet shakes, bananas, melons, and frozen berries are great choices. Less solid fruits like fresh berries and pineapple can be added for flavor. It may sound a little strange, but avocado is a great addition to a diet shake because it mashes well and is high in nutrients and healthy oils.
Fun ingredients
Jazz up your diet shakes with some extra flavorful additions. Just remember when you choose you extras that you’re trying to keep this low fat and low calorie. You can also add in some extra nutrition like wheat germ, oat bran or flaxseed. Add just a teaspoon and it won’t change the taste of your shake. Here are some additions to try:
1 tbsp Grenadine syrup
1 1/2 tsp instant coffee
Coffee liqueur, such as Kahlua or Tia Maria
A few drops of brandy or rum flavoring (or the real thing, if you prefer)
A dash cinnamon or nutmeg
½ tbsp vanilla
A teaspoon of maraschino cherries
A word of warning about diet shake recipes
Make sure you don’t accidentally copy a shake recipe from a body building site. Body builders often drink “diet shakes” with delicious ingredients like cream, chocolate syrup, and peanut butter, but these are meant to be high protein weigh gain shakes. If you’re working out a lot, they can help you build muscle, but if you’re not (be honest, now!) they’ll just add fat.
Remember, too, that diet shakes can’t replace wholesome, well-rounded meals. Don’t use diet shakes an excuse to avoid fresh vegetables and whole grains. That said, diet shakes can be a big help in your weight loss plan. Learn how to make a diet shakes and you’ll save money, get more fresh fruit with no artificial ingredients, and be able to get exactly the flavor you want every time.
