Most are full of sugar, refined carbs and artificial ingredients, in addition to lacking beneficial nutrients. If you eat two other meals during the day totaling calories, your shake will need to contain at least calories. Lastly, some meal replacement shakes are higher in protein than others, so choose a shake that is high in protein and low in sugar. We may use the information we collect from you when you register, purchase products, enter a contest or promotion, respond to a survey or marketing communication, surf the website, or use certain other site features in the following ways: My only complaint is the price. Milk and standard yogurt have considerably less protein in a cup, but Greek yogurt can compare. They are convenient for busy lifestyles, and they are helpful for people who struggle to limit their food intake.
Another study found that meal replacement shakes in those with type 2 diabetes contributed to slightly greater weight loss than conventional dieting Meal replacement shakes may also help with weight maintenance after weight loss has been achieved Nevertheless, many are high in protein , which is one of the most important nutrients for weight loss.
Higher protein diets lead to greater satiety, which can help you eat fewer calories throughout the day 14 , 15 , 16 , One study found that men on a high-protein diet reported fewer cravings and a reduced desire to eat late at night than those consuming a moderate amount of protein Furthermore, high-protein diets have been associated with other benefits, such as increased lean body mass, reduced body fat, less belly fat and improved weight maintenance 19 , 20 , 21 , 22 , In a study comparing high-protein meal replacements and high-carb meal replacements, both groups lost similar amounts of weight in 12 weeks However, those in the high-protein group lost more body fat, and their "bad" LDL cholesterol levels were lower Lastly, some meal replacement shakes are higher in protein than others, so choose a shake that is high in protein and low in sugar.
They are convenient for busy lifestyles, and they are helpful for people who struggle to limit their food intake. Others contain unhealthy ingredients like added sugars, corn syrup, partially hydrogenated vegetable oils, artificial flavors and chemical preservatives. Unfortunately, some shakes that are marketed for weight loss contain more grams of sugar than grams of protein.
That's why you should always read the label before purchasing a meal replacement shake. Look for a high-protein shake that also contains fiber and a list of ingredients you can pronounce.
A healthy meal replacement shake should contain no more than a few grams of sugar. While many brands of meal shakes provide important nutrients, they cannot completely replace a healthy diet full of whole foods. In addition to vitamins and minerals, whole foods contain antioxidants, plant compounds and enzymes that are difficult to put into a bottle. Some shakes do contain fiber, although significantly less than the amounts found in whole foods like fruits, vegetables and legumes.
Additionally, drinking shakes for meals is not a sustainable lifestyle for many people. It can be a socially isolating practice, since many social events include food. In general, diets don't work for weight loss. Long-term weight loss requires long-term lifestyle changes. While drinking meal replacement shakes can help you lose weight, they don't force you to change your eating habits.
If you simply go back to your old eating habits when you stop replacing your meals with shakes, you will likely regain the weight. To choose the best meal replacement shake for weight loss, ignore the claims on the front of the package and read the ingredient list on the back. Whey protein has been found to improve satiety and is a good ingredient to look for in a meal replacement shake You can also make your own meal replacement shakes at home.
There are endless combinations of ingredients, but here is one recipe to try:. Flaxseed Oil cinnamon flavored flax oil works well with oatmeal too. Fruit with 1 tbsp natural peanut butter. Egg Salad on 2 whole-wheat pitas. After Dinner Snack Macros: Protein Shake peanut butter smoothie.
Meal Replacement Shake Mixed with 1 cup non-fat milk, 1 cup frozen fruit and 2 tbsp flax oil. Sweet Potato or yam. Collard Greens or swiss chard. Sandwich 2 slices grain bread, 8 oz sliced turkey breast, 1 thin 2-oz slice low fat provolone cheese, fat-free honey mustard, lettuce, tomato. Waffles Oat bran waffle mix, skim milk, and whey protein.
Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein. Another good time to use protein powders is throughout the day, when you don't have the time to get your regular meals in. Since many snack foods are typically high in carbs but low in protein, adding a protein shake to the mix is a healthy and efficient snack alternative to have at work or on the go.
Fight Nutrient Deficiency Many people believe that protein powders should only be used by those who are looking for muscle growth. This isn't the case at all. Anyone who is active on a regular basis has a higher requirement for protein to maintain muscle and prevent catabolism. Regardless of the person trying to just lose fat or bulk up, protein is important in keeping your body strong for both goals.
Endurance athletes can especially benefit from protein supplementation to prevent catabolism from extended activity.