Weight loss: How to make your own vegetarian protein powder at home (recipe inside)

Protein shakes and powders have become a popular source of protein, especially for those who hit the gym on an everyday basis. Studies have found that combining protein shakes with resistance training can promote muscle growth and enhance your physical performance and recovery.

If you are skeptical about buying packaged protein powders, you can prepare it at home too. Here is a nutritious, vegetarian, protein-packed recipe for a DIY protein shake shared on the Instagram handle of Tarla Dalal, celebrity chef and Padma Shri awardee. Shared below is the recipe for making about 3 cups of the protein powder.

Following are the ingredients as shared on the Instagram handle:

• 1 cup almonds
• 1/2 cup walnuts
• 1/2 cup raw unsalted raw peanuts
• 1/4 cup pistachios
• 1/4 cup cashew nuts
• 2 tbsp raw melon seeds
• 2 tbsp raw pumpkin seeds
• 2 tbsp raw sunflower seeds
• 1 tbsp raw flax seeds
• 2 tbsp chia seeds
• 1/4 cup roughly chopped dry dates

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"To make homemade veg protein powder, heat a broad non-stick pan and dry roast the almonds for 3 to 4 minutes on medium flame, while stirring occasionally. Remove and keep aside in a big plate," the caption read.

Do the same for walnuts, peanuts, pistachios, cashew nuts, melon seeds, pumpkin seeds, sunflower seeds and flax seeds.

The caption added, "Once the mixture has been completely cooled, add the chia seeds and dry dates. Transfer the mixture into a blender jar and pulse and blend to a fine powder." Your homemade veg protein powder is ready!

To prepare the protein shake, take 1 cup of warm milk in a glass and add 3 tbsp of the homemade protein powder. Mix well and serve.

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Drinking protein shakes can help increase your daily protein intake. High protein diets are shown to promote weight loss, when combined with exercise. Some benefits of consuming protein shake include:

• Increase feelings of fullness by reducing hormones that stimulate appetite.
• Boosts your metabolism by increasing calorie-burn.
• May help you lose belly fat. In a study of 37 women, those who consumed an extra 40 grams of whey protein per day, were found to have a small reduction in abdominal fat, compared to those who received a lower protein-quality supplement.

Fitness experts recommend consuming a protein supplement about 15 to 60 minutes after exercising. This time frame is known as the anabolic window and is believed to help you get the most out of nutrients like protein.