The notion of drinking shakes for weight loss has been around for a long time. The idea is to replace meals/solid foods with shakes and this will help us lose weight. The shakes will have fewer calories and thus promote weight loss. Most of us probably remember the commercials for ‘Drink a shake in the morning, a shake for lunch and a sensible dinner in the evening.’ The sensible part is what gets everyone. If you only eat a few hundred calories from the time you wake up until dinnertime, it is quite hard not to overeat at that point. A sensible dinner turns into a feast. The other downside with shakes is that most of the bottled shakes are filled with junk ingredients, lots of sugar and not much protein. They cause a sharp rise in blood sugar followed by a crash (and a crabby person). Luckily, though, there is a healthy way to use shakes to help you lose weight. First we need to be realistic and realize that replacing almost all of your solid foods each day with shakes is not healthy nor sustainable. Replacing one meal or snack makes more sense. Second, we should recognize where they are the most beneficial. Not have time to sit down for breakfast or sit down for a snack? Here is where a shake is very handy. They are quite convenient on the run. Third, make sure the shake is filled with healthy ingredients as follows: The basic ingredients in your shake should consist of: protein powder, a healthy fat and fruits and/or vegetables. The amount of sugar (read: fruit) should be kept low (about 1/2 cup serving or less). Here is a quick list of ingredients and ideas for each one: Protein powder: Options include whey, casein, egg white, hemp, soy, pea Healthy fat: Nuts or nut butters, chia seeds, flax seeds, nut or coconut milk Fruits: The list is endless! Apples, bananas, berries, etc Vegetables: Spinach (most popular), kale, pumpkin, cucumber Liquid: Unsweetened milks (almond, coconut, cow, goat, hemp, etc) or water Ice The amounts of each ingredient will vary per person, but a good rule of thumb is 1 scoop of protein powder, 1 TB nut butter, 1/2-1 cup liquid, 1/4-1/2 cup fruit, 1/2-1 cup vegetable, 1 cup ice. Blend all ingredients in blender. If too thick, add more water. Shakes can be a great healthy, portable snack or meal. Mix most of the ingredients the day before in order to make prep as easy as possible. If substituting a typical breakfast with a shake, the morning prep will be easy if all ingredients are pre-assembled and just need to be thrown in the blender with ice and blended.