Anyone who is or has been on a weight-loss journey knows how difficult it is to lose fat and keep it off. Every day, there is a new, usually restrictive diet that promises to help you shed the excess pounds, and while the diet does work, you put the weight back on when you ditch it.
The truth is, the only way to lose weight is to be in a calorie deficit. When you’re in a calorie deficit, you consume fewer calories than you use. It can be tricky because even though you need to cut calories, you still need a good amount of vitamins and minerals to maintain good health. Getting the right balance requires meticulous meal planning to ensure that your meals are nutritious as well as low in calories, which can be challenging.
An easy option is to replace some of your meals with weight loss supplemental shakes, also known as meal replacements. As the name suggests, these drinks contain all the nutrients of a complete meal in the form of a shake.
Advantages of Weight Loss Supplement Shakes
Meal replacement shakes have become popular among busy people who want to eat healthily but don’t have time to cook meals. Some of the benefits include:
Nutritious
With a low caloric value but high in protein, vitamins, and minerals, meal replacement shakes provide a complete, balanced meal without unnecessary fat. Usually, when you follow a diet plan and reduce your calorie intake, you consume fewer vitamins and minerals, which can cause health problems and deficiencies. Adding weight loss supplements to your meals will help you make up for lost vitamins and minerals in your other meals.
Easy to Prepare
If you don’t have time to prepare all your meals or prefer to spend your free time doing other things, a meal replacement shake is convenient. You can buy ready-to-take meal replacement shakes or a powder and mix it with water or milk.
Prevents Binge Eating
People who work long hours and live a busy life don’t have time to sit down to eat a meal. In most cases, they skip meals, leading to sugar cravings and binge eating at the end of the day. Binge eating seldom involves healthy food choices, and when people are hungry and tired, they usually reach for fast food because it’s the most convenient.
Since meal replacement shakes are drinks, they are easy to consume on the go or quickly between meetings. These shakes are high in protein, so they will keep you full for longer. The protein can also help maintain your sugar levels by slowing down the release of sugar into your blood.
Type of Meal Replacement Shakes
Apart from the option of buying them in the ready-made drink form or the powdered form for you to make yourself, there are tons of different types of meal replacement shakes. There are several brands, each with a range of flavors. Each shake also contains a different mix of vitamins, minerals, protein, fiber, and calories, so you must read the labels to find the type that suits you.
Look for meal replacement shakes that are high in protein and contain at least 3g of fiber. They should also be low in sugar and contain healthy fats. Avoid shakes containing artificial coloring and flavors, corn syrup, sugar, and chemical preservatives.
Everything in Moderation
Though replacement shakes are easy to take, nothing is as nutritious as eating a balanced meal made with whole food. Also, psychologically, people tend to feel more satisfied after eating food, so you should not rely on shakes to replace all your meals.
It’s healthy to replace one or two of your meals with a meal replacement, but, as nutrient-dense as these drinks are, they don’t contain all the vitamins and minerals you need. Further, they don’t have any anti-oxidants, and even though they contain fiber, the quantity is much smaller than the amount you would get from eating whole foods.
When it comes to which meals to replace with a shake, it depends on your personal preference. It’s up to you whether you grab a shake on the way to the office for breakfast, have it as a quick lunch, or before or after your workout.
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