The two-shakes-a-day diet
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Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The ‘Two-shakes-a-day’ diet is designed to lose weight in a steady and healthy way, according to its creators. If you do this diet, you drink two protein shakes with few carbohydrates, but with extra fibres and omega-3 fats, per day. Additionally, you eat three regular meals a day.
On the homepage you can compare this diet with other diets.
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According to the inventors of this diet, the shakes give you a 'full' feeling, which should make it easier to eat less. It would also help to prevent potential muscle loss.
In this diet you eat and drink approximately 500 calories less per day than necessary (for women this is on average 2000 calories per day, for men 2800), in an effort to lose weight.
As part of the diet, you are also advised to eat less carbohydrates. Carbohydrates are found in bread, potatoes and pasta, among other things.
You can make your own personal shake in three steps:
Pick a type of protein (20-40 grams per shake). You can choose from whey, casein, or proteins from egg, soya or plants (mixing is also possible). Take about 1-2 grams per kilo of your weight in protein per day (so if your weight is 60 kg, take 60-120 grams of protein).
Next, add fibre to the shake (5 grams for instance). Fibre can help you feel 'full' according to this diet. You can take chia seeds, for example, as a source of fibre.
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Finally, add omega-3 fats (e.g. 5 grams). Omega-3 fats are found in fish oil, chia seeds or linseed oil, for example. You can also add some fruits and vegetables to your shake.
Of course, the calories in the shakes count! So pay attention to how the amount of calories in your personal shake.
This diet is not suitable for everyone (for example, it is not suitable for people with kidney problems, because the diet may contain too much protein). Consult your doctor or dietician before starting this (or any) diet.
No books have been written about the Two-Shakes-Per-Day diet, but there are several books available on protein shakes. We've listed a selection of ad links from Amazon, Apple and Ebooks of such books for you:
Examples of other diets that use protein shakes are the Alizonne diet, the Almased diet and the Protislank Protein diet.
You can also compare this diet with other diets that are high in protein.
This page has been checked, and warnings have been added by, Jolande, dietician. Read more here.
Did you notice a mistake on this page? Please let us know.
Three times a week
The concept of reducing carbohydrate intake is a well-known method to lose weight (relatively) quickly. Long-term weight maintenance may depend on maintaining the diet. Following the diet for a long time can be taxing on the kidneys. Therefore, this diet is not suitable for people with kidney problems, but having diabetes can also play a role in some cases. To prevent a yo-yo effect from this diet, it is therefore wise to consult a dietician if you wish to follow such a diet for a shorter period of time or to check whether the diet is suitable for you personally. It is true that proteins make you feel full. This is because a lot of stomach acid is needed to prepare the proteins for the combustion process. The stomach acid is made in portions and therefore you keep a feeling of fullness for longer. If after the start of this diet you suffer from increasing stomach acid complaints, then the choice for another diet with less protein may be more appropriate. In addition, the protein requirement for normal people who do not practice top sports or who have certain chronic illnesses does not exceed 0.8 grams per kg of body weight. This number also includes the proteins eaten with the main meals (so keep this in mind when calculating how much protein powder you actually need). Adding fiber to a protein shake is definitely recommended if you choose to take it. The fibers expand in the stomach and give an otherwise full feeling. In addition, they are essential for intestinal function. Ideally, you should just eat normal foods that naturally contain proteins, such as low-fat dairy products, lean meat, tofu, tempeh (or other substitutes), fish, legumes, nuts, seeds and to a small extent mushrooms. That gives you a better grip on exactly what you eat and is also slightly friendlier for the wallet.
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.