Protein, like reading, is fundamental. Our bodies need it to build muscle and repair from injury. If you’re working out, you may be considering supplementing your daily diet with protein shakes. But is it possible to overdo it? How many protein shakes a day is too many?

Is it Safe to Have More Than One Protein Shake a Day?

Yes. It’s safe to have more than one protein shake a day, but the experts we spoke with recommended capping your consumption at three.

What happens if I drink protein shakes all day?

“One day of drinking several [four-plus] protein shakes likely won’t cause harm but may be quite uncomfortable physically,” says Monica Auslander Moreno, MS, RD, LD/N, a registered dietitian in Miami. She says consuming too much protein can lead to GI symptoms that may include:

• Stomach upset
• Gas
• Bloating

Another potential pitfall: Drinking too many protein shakes in one day could infringe on the consumption of other essential macros.

“If someone consumes four to five protein shakes a day, that really limits their vegetable and fiber intake as well as other nutrients commonly found in whole grains, greens, fruits and vegetables,” says Brittany Modell, MS, RD, CDN, a registered dietitian in New York City.

Can You Overdose on Protein?

No, but regularly overdoing it on protein can have some unpleasant side effects.

“Protein isn’t a drug — you can’t ‘overdose’ on it — but [chronically] over-consuming it could… cause excess fat storage (as can overconsumption of any nutrient) and cause gastrointestinal discomfort,” says Auslander Moreno.

Getting too much protein can be a waste of money and even sabotage your weight-loss or fitness goals.

“When someone over-consumes protein, there is a certain point where your body is no longer absorbing it,” says Modell. “Your body doesn’t store excess protein like it does carbohydrates; that extra protein will either be converted into fat or excreted.”

Calculating Your Protein Intake

So, how much protein does the average person need per day?

For most people, .8 grams of protein per kilogram of bodyweight per day should be sufficient, but if you work out regularly, shoot for 1.5 grams per kilogram of bodyweight per day. If your workouts are intense (think HIIT or heavy strength training), you should aim even higher — up to 2 grams per kilogram bodyweight per day.

Here’s a handy chart that shows how much protein you need per day by bodyweight.

The best course is moderation: One or two shakes a day.

“When discussing protein shakes with my patients, I always bring it back to the fact that they are a supplement,” says Michelle Grader, RDN, a registered dietitian with Bethany Medical Clinic in New York City. “They are there for convenience, when necessary, to supplement a healthy, balanced diet — not to replace any real food.”

Start incorporating shakes into your diet the right way with Shakeology, which has 16 to 17 grams of pea protein, 6 grams of fiber, and as many as 60 ingredients to help you eat better, feel better, and live better. For protein powders that are targeted specifically for performance and recovery, reach for Beachbody Performance Recover in whey and plant-based varieties, which provide high-quality protein along with amino acids to help support muscle growth and repair.

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If you’re on the path to weight loss, chances are you have specific goals in mind. Maybe you are focusing on toning your arms, building more muscles in your legs, or getting a flatter stomach. Whatever your goals may be, there may be certain foods or drinks that are getting in your way.

That’s why we talked with registered dietitian Cassie Madsen, MS, RD about the drinks that can hinder your attempts at leaning out and losing weight. And according to Madsen, energy drinks are one of the worst drinks to have when you’re trying to get a flatter stomach.

Why energy drinks are so bad for a flat stomach

“Many people are under the impression that they are doing something good for themselves when they crack open an energy drink,” says Madsen, “however, many energy drinks are loaded with added sugar.”

Limiting your sugary beverages when you’re trying to lose weight is important, and according to an article published in Circulation, these types of drinks with added sugar are directly linked to having more belly fat.

Madsen uses Rockstar Energy Drinks as an example. “A 12 ounce can of the Rockstar Punched contains 61 grams of added sugar, which is more than most soda and will definitely get in the way of anyone’s weight loss goals.”

She also notes that on top of adding tons of unnecessary sugar to your diet, the carbonation in these energy drinks can cause “increased gas and bloating, which isn’t helpful if you are aiming for a flat stomach.”

A final thing to consider with choosing energy drinks is that if it is sweetened with high fructose corn syrup, “some people have poor tolerance to excess fructose in the diet which can lead to additional gut symptoms like gas, bloating and distention,” says Madsen.

Substitutes for energy drinks

While these drinks can give you the boost of energy you may be looking for in the moment, it’s better for your weight loss goals to choose another source of caffeine like black coffee or green tea for a flatter stomach.

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You already know that water, pure, unadulterated H2O, is the best beverage on the planet for good health and for weight loss, too.

One of the ways water supports weight loss is by satisfying your appetite. Since the same part of your brain interprets both hunger and thirst signals, it’s easy for your brain to mix up those feelings and make you confuse hunger for thirst.

A large study based on data from the National Health Examination Survey (NHANES) published in the Annals of Family Medicine found a significant association between inadequate water intake and obesity, suggesting that good hydration plays a key role in weight management.

So, drink up, and slim down. But is there any way to make weight loss happen quicker when drinking water?

“Try cumin water,” suggests Trista Best, RD, MPH, a registered dietitian with Balance One.

You can make cumin water easily at home using dried cumin seeds. The spice, which is rich in antioxidants, has shown promise for improving immune-system and gut health, reducing inflammation, and reducing lowering cancer risk. (While out shopping for cumin seed, pick up these Popular Foods That Fight Inflammation All Over Your Body. 

Cumin as a fat incinerator

“Cumin has been researched for its fat-loss benefits and has been shown the increase metabolic rate in those who have experienced this weight loss,” says Best. “Faster metabolism means the body is burning calories at a higher rate.”

In a small clinical trial involving 88 obese women, an experimental group of women ate yogurt laced with cumin at two meals daily for three months. The control group ate the same amount of yogurt but without the addition of cumin powder over the same period. It turned out that only those women consuming cumin significantly reduced their weight, body mass index, waist circumference, and fat mass. They also enjoyed lower blood levels of total cholesterol, triglycerides, and LDL (bad) cholesterol while increasing the good HDL cholesterol.

Best also says cumin water aids in regulating blood sugar levels by helping cells to respond properly to glucose and insulin. When your blood sugar is high, more glucose can be stored in your cells than you need for energy, and it can be converted to fat.

How to make cumin water

Cumin water (also called jeera water) can be consumed hot or cold, says Best. To make it:

1. Soak a tablespoon of cumin seeds in a cup or two of water overnight. (Some people like to crush the seeds first with a rolling pin to release their natural oils.)
2. In the morning, boil the mixture for about five minutes.
3. Once the water has cooled, strain the seeds out and pour over ice or reheat to your preferred temperature.

“Cumin water has a very mineral/woody taste,” says Best. “I recommend adding a bit of natural sweetener or cinnamon to the drink to improve the flavor.”

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Several women say they wish they hadn’t tried weight-loss tea products that allegedly cost them their jobs.

Three women told a TV news station in Charlotte that they failed employer drug tests after consuming Total Life Change’s Iaso tea and subsequently testing positive for tetrahydrocannabinol, or THC for short. That’s the chemical in marijuana that makes you feel “high.”

WSOC-TV asked an independent lab to test two samples of the tea for THC. Though the front packaging stated that it had 0.0%, the results revealed trace levels of THC that were “potentially” enough for a failed drug test. “It took me well over a month and a half to pass an at-home drug test,” one user told the outlet. (RELATED: The One Vitamin Doctors Are Urging Everyone to Take Right Now)

The FDA says products containing “no more than 0.3% THC on a dry weight basis are no longer controlled substances under federal law,” which means the tea is legal. But that doesn’t explain why the packaging said there was no THC, and WSOC-TV has since unearthed three class-action lawsuits.

Total Life Changes has reportedly updated its packaging on the raspberry lemonade tea, which comes in regular and instant versions, to state that it does “not recommend use if you are subject to drug testing.”

“We are aware of the allegations about one of our tea products. At TLC, we care deeply about our customers and are committed to their well-being,” the company told WSOC-TV. “We are in the process of learning more about the relevant facts, but are not in a position to report more fully at this time.”

There are truly natural ways to stay well—check out the three fruits that drive weight loss the most. And to get all of the latest beverage news delivered straight to your email inbox every day, sign up for our newsletter!

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While weight loss may seem like this lofty, at times unreachable, goal, there are easy, affordable, and quick ways to support your journey. And one of those ways is to drink the right beverages that promote weight loss.

Often overlooked, the beverages you drink play a big role in determining the number you see on the scale. In fact, 20% of your daily calorie intake comes entirely from beverages, according to a BMC Public Health analysis. For the average person, that equates to about 400 calories a day.

So making the right choices about what to sip is paramount when it comes to losing weight, and that’s why dietitians say that water is the best thing to drink to control your weight.

“Most people don’t drink enough water, and often confuse hunger for thirst. Having a daily water goal can [help to control weight] by detering people from drinking other beverages high in calories and sugar, like soda, sweetened coffee, and sports drinks,” Amy Davis, RD, LDN, of The Balanced Dietitian.

There are several ways that drinking water can support weight loss.

Studies have shown that drinking water boosts your metabolism by increasing the rate in which your body burns calories. Over the course of just one hour, drinking water can boost your metabolism by as much as 24%.

Drinking water can also help you feel full, thus keeping you from eating unnecessary calories. A study published in the journal Obesity found that drinking 2 cups of water before a meal can support weight loss by helping you to eat fewer calories. In fact, researchers found that those who drank water before a meal ended up losing 4.5 pounds more over the course of 12 weeks compared to those who ate without being asked to drink water beforehand.

Like Davis says, one of the main ways drinking water helps you control your weight is by displacing other, higher-calorie beverages. Two notable ones are alcohol and coffee drinks.

“During the pandemic and quarantine, many people started drinking more. The nightly glass of wine or cocktail will put on pounds especially in your stomach area!” says registered dietitian, Lisa DeFazio, MS, RD. “It opens your appetite, increases sugar cravings, and you will eat more. The next day you are more tired and less likely to exercise.” (Related: What Happens To Your Body When You Give Up Alcohol)

Coffee drinks are just as bad as drinking alcohol when it comes to your weight—and oftentimes end up carrying more calories per drink than a glass of wine or pint of beer: “Fancy blended coffee drinks are like milkshakes; they can be 300-400 calories each!” says DeFazio.

So you can see that swapping either of these beverages with a glass of water can immediately save you anywhere between 100 and 400 calories!

How to drink water for weight loss

Davis recommends drinking at least half of your body weight in ounces of water daily to control your weight. (Related: This Is How Much Water You Need to Drink for Weight Loss.)

And because we know that plain water might be a bit underwhelming for people, the dietitians we spoke to recommended a couple of ways to jazz it up.

“If plain water is too boring for you, add sliced citrus fruits for a hint of flavor,” says Summer Yule, MS, RDN, a registered dietitian and recipe developer based in Connecticut.

For a bit of kick, you can also try spiking your water with some apple cider vinegar!

“Blend 1 tablespoon of apple cider vinegar in 4 to 5 ounces water and drink 5 minutes before a meal. This trick helps to improve digestion and thereby stabilize blood sugar. The better you digest your food, the more full and more energized you will feel,” says Kylene Bogden MS, RDN, a holistic registered dietitian for the Cleveland Cavaliers and co-founder of FWDfuel Sports Nutrition.

Tossing a green tea bag into a cup of hot water can also accelerate your weight loss results: Green tea is full of antioxidants called catechins, which have been linked to enhanced fat burning.

No matter which way you choose to drink water, just know that by doing so, you’ll be helping your body function at its best so you can better control your weight and live healthily. And for the other side of the story, don’t miss these 7 Unhealthiest Drinks for Weight Loss.

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You know that feeling when you want a sweet treat but you also don’t want to put too much effort into making it? And you want it to be healthy? And it has to be instagrammable? And… ok, I think ya feel me, right?

I’ve got your solution right here.

I’m all about quick and easy food – and desserts! Sure, it’s great to spend hours on a cake but tbh I usually just don’t have that kind of time, even during quarantine and WFH… I’d rather be building my own biz.

This sweet treat is actually so healthy (yet decadent) that I’m tempted to call it a snack. It’s got fiber, tons of antioxidants, healthy fats, even a little protein. So, a little bit of this will go a long way and you’ll not only satisfy that sweet tooth but you’ll also nourish your body.

I’m using low sugar peanut butter cups from Lily’s Sweets, slathering on some natural almond butter and smooshing some fresh raspberries in between! I would recommend 2 pb cups, 1 Tbsp of almond butter and 4 raspberries as one serving.

Now, for the drink. There are few beverages that I recommend besides water, but one of my faves is coffee. The quality of the coffee is key. When it’s good coffee, you’re getting a huge dose of antioxidants and other beneficial phytonutrients that studies have linked to reduced risk of many diseases, including Parkinson’s, Alzheimer’s and diabetes. My absolute favorite is Purity coffee, because of their incredible quality and testing standards, making it truly one of the best on earth, both in terms of taste and freshness. I didn’t know how important this was until I learned that many coffee brands have mold and toxins in them, so just like anything else, it’s important to know your source and choose wisely.

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