Vanilla Shake (1 Large 21 Fl Oz)

Choose an unsweetened or lower-sugar vanilla shake, and avoid added syrups, honey, or sweetened toppings.

Have the shake with a protein-rich food such as plain Greek yogurt, eggs, or a small handful of almonds to slow glucose absorption.

Add fiber to the shake, such as chia seeds, ground flaxseed, or oats, and blend thoroughly.

Use unsweetened milk or a lower-carbohydrate dairy alternative instead of sweetened milk.

Keep the serving smaller, sip it slowly, and avoid drinking it on an empty stomach.

Take a 10–20 minute easy walk after having the shake to help reduce the rise.