Meal Replacement Shakes
Meal Replacement Shakes tends to have fewer calories than a full meal, so if your goal is to lose weight, having a shake to replace one meal every day can help you reduce your daily calorie intake and build up a calorie deficit large enough to produce a gradual and consistent weight loss.
Top Meal Replacement Shakes
Can you lose weight with a Meal Replacement Shake?
Unlike protein shakes, a meal replacement shake is intended to provide the nutrition of a full meal. Some come prepared in a can or bottle, while others come in a powdered form that can be mixed with milk or water. Most meal shakes contain 200–400 calories and a good amount of protein, fiber and essential vitamins and minerals.For this reason, a meal replacement shake is a convenient way to get a healthy, low-calorie meal on the go.
However, their ingredients and nutrient compositions can vary substantially, with various proportions of protein, carbs and fat. Here is a complete overview of whether or not these shakes help with weight loss.
Meal Replacement Shakes May Help You Avoid Unhealthy Meals
A meal replacement shake is portable and convenient, and they may help you resist the temptation to indulge in unhealthy processed foods. In fact, one of the biggest barriers to losing weight is the time it takes to prepare healthy meals. When you are stressed or in a hurry, it’s much easier to grab a processed convenience food or give in to fast food. Unfortunately, typical processed foods can seriously derail your weight loss efforts. Most are full of sugar, refined carbs and artificial ingredients, in addition to lacking beneficial nutrients.
Furthermore, processed foods that are high in sugar, salt and fat activate the pleasure centers of the brain, which can also lead to overeating. Conversely, meals made from healthy, whole foods are best for losing weight, but that is not always practical with a busy schedule. A meal replacement shake is easy to drink on-the-go and a significantly healthier alternative to fast foods.
Meal Replacement Shakes Provide Nutrients That Traditional Diets May Be Lacking
Meal replacement shakes are designed to provide all of the nutrients that you should consume in a complete meal. When you cut back on calories, it can be difficult to get all of the nutrients you need from your diet. Shakes are often fortified with nutrients, which might fill your nutrient gap while you are cutting back on calories. The best meal replacement shakes contain protein, fiber and essential vitamins and minerals.
For example, many commercial shakes are a good source of nutrients such as calcium, potassium, iron and vitamin D, which many people are lacking in their diets.
Meal Replacement Shakes May Help You Lose Weight Faster
Reducing your calorie intake is key to losing weight. However, sticking to a low-calorie diet can be challenging, especially if you end up feeling hungry. Meal replacement shakes can help you feel full while consuming fewer calories. Several studies suggest that replacing one or two meals per day with a healthy meal replacement shake may speed up weight loss. One analysis found that participants following a partial meal replacement diet plan lost 5.6 more pounds (2.4 kg) in three months than those following a food-based, reduced-calorie diet. Interestingly, fewer people following the meal replacement plan dropped out of the studies. This might be because it was easier to follow. Moreover, one review found that four out of seven studies reported significantly greater weight loss with meal replacements than a traditional diet. Yet, the other three studies found no difference in weight loss.
Also, one study found that those consuming a meal replacement shake lost the same amount of weight as those consuming a low-fat, low-calorie, controlled diet. Furthermore, some studies have found that meal replacement shakes boost weight loss in diabetics.
In one study, liquid meal replacements led to 1–2% greater weight loss in obese subjects with type 2 diabetes than a diet based on the diabetic exchange system. Those consuming the meal replacements also had lower fasting blood sugar and LDL cholesterol levels. 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.
Some Are High in Protein, Which Helps With Weight Loss
Not all meal replacement shakes are the same. 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. 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.
Amazon Best Seller Products List Last Updated on 2019-11-20