Questions & Answers
If this is the first time you use a meal replacement shake, taste plays a very important role on your motivation when starting a diet plan. I only ask you to subscribe to my newsletter. Axe on Facebook 2. Packed with folate, antioxidants and fiber. After this process occurs, even more goes wrong!
Fructose, Acesulfame Potassium, and Carrageenan. Maltodextrin, Acesulfame Potassium, Aspartame, and Carrageenan. Maltodextrin, Sucralose and Acesulfame Potassium, and Carrageenan. When aiming to lose weight, remember that you have to burn off more calories than you take in each day to see any progress.
Therefore, when choosing a meal replacement shake, the amount of calories per serving is very important, because every calorie counts. And many diet shake reviews show that shakes with a low amount of calories work best. Some people like to add other healthy ingredients into their shakes like fruits, vegetables, milk, yogurt, nut butter, seeds, etc. Ideally, a meal replacement shake that is around calories will give you plenty of leeway to add in other ingredients, instead of just taking it with water.
And if you have a very hefty weight goal and therefore need to take the shake with just water, it will help you get to your goal weight faster. Though many companies add sugar into their shakes to make them taste good, this is not an ingredient you want in a meal replacement shake. Ideally, the less sugar the better. Sugar is not only bad for your health but it can greatly contribute to weight gain. When you eat a lot of sugar it raises the insulin levels in your blood, which first shuts down your fat burning processes and then causes that excess sugar to be converted into fat and stored in your body.
After this process occurs, even more goes wrong! Sugar is also void of nutrients and highly addictive. On another note, artificial sweeteners act much like regular sugar in your body, and many are not made from natural ingredients but instead are chemicals.
There is much controversy surrounding the use of chemical sweeteners and how they may affect your health. It is best to steer clear of them completely. Only choose meal replacement shakes with no to very low sugar from only natural sugar alternatives like Stevia. When you have higher cholesterol, you are at a bigger risk for having a heart attack or stroke. For this reason, it is highly recommended that you follow a low cholesterol diet, so when looking for a meal replacement shake, it is best to choose one that has no cholesterol at all.
Of course, the lower the amount, the better. Using a meal replacement shake to replace a meal that would have contained animal protein is a great way to help lower your cholesterol in general. But you have to make sure you have the right type of diet shake as they contain varying amounts of cholesterol.
Shakes that contain whey protein often contain cholesterol, whereas shakes made from plant proteins do not and are much healthier for you. Diet shake reviews reveal that plant—based meal replacement shakes are on the rise with more people being interested in their overall health benefits.
When it comes to meal replacement shakes, low fat is best, because it contributes to the overall amount of calories in the shake. But fat is not bad for you, it just depends on the type of fat. The two main types of fat are saturated and unsaturated, and saturated is the one you want to stay away from. Saturated fat can stick to the sides of your arteries, clogging them and leading to high blood pressure. In general, most saturated fats come from animal sources, whereas most unsaturated fats come from vegetable sources — another reason to choose a plant-based protein powder over a whey-based one.
Hydrogenated or trans fats are another type of fat to stay away from, as they are considered the worst type for your health.
This type of manufactured fat is used in processed foods, and you should definitely stay away from it in your meal replacement shakes. Trans fats raise the risk of heart disease by raising levels of bad LDL cholesterol and lowering levels of good HDL cholesterol in the blood. There are two types of carbs: Simple carbs are the bad carbs that you want to try to stay away from.
They are digested and absorbed more quickly and easily than complex carbs, and offer little to no nutritional value. As good as meal replacement shakes are, they do not provide your body with exactly what it needs. Why would you want to rob yourself of the joy of eating? Finally, losing weight too fast is rarely a good idea. In many cases, fast weight loss means fast weight regain and nobody wants that!
Instead, just replace one or two meals per day and let weight loss happen slowly and naturally. Exercise will speed up fat loss and also make you healthier. The key is to find a type of exercise you really enjoy and can do consistently. Instead try a few different things until you find something you really love. If you hate running, try swimming. Go for a walk. Like exercise that allows you to socialize? Join a dance class. At the very least try and fit in a minute walk per day.
For more information on exercised, check out this article. The great thing about meal replacements for weight loss is you can lose as much weight as you want. Unlike many diets that are for 21 days, 30 days, 90 days or whatever, you can replace one or two meals a day for as long as it takes you to get to your target weight.
You can expect to lose lbs. Once you reach your ideal weight, simply stop the meal replacement shakes and eat normal, healthy meals again. Stay on top of your new weight by occasionally swapping a meal for a shake — especially after a big meal or in preparation for an important date, like a wedding, where you want to look your very best. One of the reasons I love meal replacement shakes so much is that they make dieting easy.
Of course, to do this, you need to make a few decisions such as which meals to replace, what type of meal replacement shakes to use, whether to buy meal replacement shake powder or make your own, and how to stick to your new, weight loss plan.
In it, I discuss everything from planning your meal replacement shake schedule to setting weight loss goals to successfully reaching your target weight and what to do after that. Before you start your weight loss journey, make sure you check out this article.
You see, each one of us is different and what works for me might not work for you. Sometimes, it can be nice to chew your meals for a change! I have found that protein bars make a good alternative to meal replacement shakes and can work almost as well for weight loss. In fact, protein bars are more portable than meal replacement shakes. So, can you use protein bars alongside meal replacement shakes to lose weight? But make sure you read my article titled Protein Bars Vs Meal Replacement Shakes to make sure you buy the right kind of bars and use them correctly.
Everyone loves a bargain — me included! After all, why waste time and energy unnecessarily? Because I always want more for less, I recently spent some time researching ways to make meal replacement shakes even more productive. I was recently doing some more research on meal replacement shakes, and I was amazed at how many different ones are now available! There are so many now that it can be very hard to know which one to choose! It reminded me that, sometimes, making the choice to be healthy can be hard.
In this article, I discuss many important things including how much sugar, carbohydrate, protein, and fiber a good meal replacement shake should provide and other good and bad things to look out for. Your friend might be right! Probiotics are very good for your health, and since I started taking them, I have become a huge fan of them. I also recommend that most people include them in their meal replacement shakes. Your body is full of bacteria. That might sound like a bad thing, but some bacteria are actually very good for you.
The bacteria in your digestive system is essential for your health and is involved in several important biological functions such as the proper breakdown of the food you eat and maintaining your immune system.
Unfortunately, the modern diet and some medical practices mean that you may have fewer good bacteria than you need to be healthy. Overuse of antibiotics, using too many antibacterial cleansers and hand gels, and food that has been treated with antibacterial agents can mean that your good bacteria is wiped out alongside the bad. Luckily, there is a way to replace or repropagate your good bacteria — probiotics.
You can use probiotic supplements or eat foods that are naturally high in probiotics such as kefir and sauerkraut. Many commercial meal replacement shakes also contain probiotics. You can read a lot more about probiotics, their benefits and their sources in my article How Probiotics Have Helped Me.
Meal replacement shakes CAN be expensive — especially some of the more well-known brands like Shakeology. To make your own meal replacement shakes, you need four main things:. Read more about making your own meal replacement shakes in my article Create your own Meal Replacement Shakes. You are right to worry about the safety of the ingredients in your meal replacement shakes, and some are definitely healthier than others! I know that, when I was researching meal replacement shakes, I noticed that some brands included things like sugar, artificial colors, and other unpleasant things.
Anyway, I did some digging and, from my research, came up with a list of criteria that every healthy meal replacement shake should be able to meet. Replacing your lunch with a meal replacement can definitely work but, for me, replacing breakfast always works best. Because a meal replacement shake is ready in one minute and, better still, I can take it with me to drink on the way to work, it stops me having an unhealthy breakfast like a donut.
Also, I find that the protein in my meal replacement shake keeps me feeling full up until lunch. No hunger and no cravings mean that I have no problem sticking to my diet. For me, morning shakes work best. Unfortunately, one of the reasons that some weight loss experts are against the meal replacement diet is that they have found some people DO regain weight afterward.
If on reaching your goal weight and ending your diet, you just go back to eating your same old diet, you are bound to regain the weight you have lost.
Therefore it is vital that you eat healthily even when your diet is finished. Instead, you need to ease back into normal eating by planning a healthy diet for after you finish your shakes. When you go on a diet, you have to eat less.
Less food means fewer calories, and so your body has to burn fat for fuel to make up the difference. Hunger can completely derail your motivation for your diet, and while you might be able to ignore it for a day or a week, you will eventually crack and over eat.
If you eat too much, you might even regain all the weight you have lost — if not a little more for good measure. For this reason, it is vital that you do your best to keep hunger cravings to the minimum.
Because I have suffered from hunger pangs myself, I have done some research and come up with six simple but effective strategies for beating hunger. Trust me; they work! There are literally hundreds of diets you can use for weight loss, and each one has worked for someone. However, in my opinion, and the opinion of many Days to Fitness readers, Meal replacement shakes are one of the best.
So what makes meal replacement shakes so great? You can learn more about this topic in my article Why Meal Replacement Shakes are so Popular — read it here. That shake you loved so much a month ago is now so boring you can hardly bring yourself to drink it!
One way around this is to buy a variety of flavors and drink them in rotation such as strawberry for breakfast, vanilla for dinner, chocolate for your next breakfast and so on. However, buying all these different flavored shake powders can be expensive. Instead, why not consider making your own meal replacement shakes. That way you can change the taste whenever you want and avoid boredom completely. Meal replacement shakes that are ideal for lunch here. Everything you need to know about your food is listed on the labels but, sometimes, it can be hard to decipher and understand.
Three terms you are bound to have seen on food labels and probably wondered about are Non-GMO, grain-free, and Vegan certified. However, there are no long-term studies on the healthfulness of GMO foods, and so many people prefer to avoid them. Grain-free foods contain no grains which mean they are free from gluten. Gluten can cause digestive upset in some people, and many of use prefer not to eat it. You may also see that some foods are listed as gluten-free too.
Vegan certified means that the food in question contains no animal produce at all — not even milk or eggs. Some vegetarians eat no meat, fish, or chicken, but still eat eggs and milk. Veganism is a very strict form of vegetarianism. People lose weight for lots of different reasons but one of the biggest reasons is better health. Bad food choices and being overweight can lead to illness and disease, as well as taking years off your potential lifespan. It makes sense then that the WAY you lose weight should be as healthy as possible.
After all, what is the point in losing weight to improve your health if the method you use puts your health at risk?! Make sure you choose the healthiest shakes by avoiding as many of these ingredients as you can! The best meal replacement shakes contain very few of these things, and some are even free from them entirely.
Make sure you read the labels to see exactly what is in your meal replacement shake. After all, there should be more to weight loss than just cutting calories.
Not so many years ago, such a sight was rare, but now it seems like there are more overweight kids than slim ones. Overweight, unhealthy kids soon become overweight, unhealthy adults and that is a real shame.
You CAN help your kid lose weight using meal replacement shakes — especially if you find it hard to convince them to eat more fresh fruit and vegetables. However, you should also make sure you teach them the importance of healthy eating too. There are lots of different diets around, and one of the most popular and common is vegetarianism. Vegetarians do not eat meat or other animal products. Some very strict vegetarians, called vegans, do not eat or even use anything that comes from an animal including eggs, and diary and many will not even wear leather.
However, vegetarianism and veganism are not specific weight loss diets. They are diets followed for reasons of belief or religion. The person may be against animal cruelty or be a Buddhist for example. Also, vegetarian and vegan diets are not automatically healthy. There are still lots of unhealthy things left to eat — including sugar. If you are a vegetarian or vegan and you want to lose weight, you can still use meal replacement shakes. Also, read the ingredients list to make sure they do not contain any animal products.
Most diets are designed with a specific timeframe in mind — maybe a month or days. What do you do then? Some diets are also potentially unhealthy if you stick with them for too long. In my opinion, you can stay on a meal replacement diet for as long as it takes you to reach your target weight.
And then, on reaching your target weight, you can continue to use meal replacement shakes from time to time to maintain your progress. Weight gain can happen for lots of reasons including vacations, celebrations, holidays, changes in lifestyle, and stress.
But one of the happiest reasons for weight gain is pregnancy. A pregnant woman can expect to gain anywhere between pounds although some gain more. Weight gain is a natural part of pregnancy, and some of that weight will be fat, some of it will be fluid, and some will be the growing baby. Meal replacement shakes are high in nutrients but low in calories which means they provide you with all the healthy things your body needs. However, some commercially-made meal replacements contain extra nutrients that might not be good for the baby.
For this reason, I recommend using homemade meal replacement shakes so you can control what you eat, and discussing your intention to use meal replacement shakes with your OBGYN or doctor who will be able to advise you of your best course of action. If you have a lot of weight to lose, you might be tempted to try and lose that weight as fast as you can. To do this, you could skip several meals a day, do lots of exercise, or otherwise put yourself through the mill.
However, trying to lose weight very fast is not easy, pleasant, or sustainable. Meal replacement shakes are undeniably a good way to lose weight, but I do not think they should be abused. Your body needs solids, and even the best meal replacement shake can only provide limited nutritional benefits. So, to answer your question, I suggest you stick to one or two meal replacement shakes per day.
This was not an easy process and took lots of trial, error, and experimentation. Some meal replacement shakes taste better than others, but what one person enjoys, another person might hate — we are all different after all.
But one of my favorite things to do is make my own meal replacement shakes. I guess I like making my own shakes because I can tailor the ingredients to my needs, adjust the taste to the way I like it, and make sure that all the ingredients are the best ones for me. Because it includes all the things I love and is a perfect way to start the day! All you need is 1 scoop IdealShake Meal Replacement Shake — mocha flavor available at official site , one small ripe banana, teaspoons of instant coffee, and a teaspoon of peanut butter.
Put all the ingredients in a blender, add a cup of water and a few ice cubes and then whizz it up for seconds. Learn more about my favorite meal shake here. I have always loved soup.
When I was a kid both my mother and grandmother made great soup, and I always looked forward to having soup for lunch. While I do love meal replacement shakes, there are days when I want to have something different.
I sometimes get fed-up with the idea of drinking another sweet shake. You CAN make savory shakes, but to me at least, they taste weird! I like my savory drinks hot and my sweet drinks cold, thank you very much!
Because you can make high protein, low-calorie soups, they can definitely be used as an alternative to meal replacement shakes. There are also a few commercial diet-friendly soups available but, because soup is so easy to prepare, there is no reason not to make your own. The next time you feel like you need a change from meal replacement shakes, why not make some soup?
Some popular meal replacement shakes have dozens of different ingredients, many of which are ultra-processed foods and difficult to break down, plus over 20 grams of added sugar per small bottle. What are some better meal replacement alternatives that help ensure you stay satisfied and get enough fuel throughout the day? In addition, you can easily add more superfoods to your diet like grass-fed yogurt, pureed veggies, fresh greens, nuts and seeds by preparing recipes like homemade green juice, soups or stews made with bone broth.
Meal replacement shakes are usually processed, bottled products that you drink in place of eating one of your main meals breakfast, lunch or dinner. In some instances, convenient premade snacks such as bars or juices can be useful for helping keep you satisfied between meals, keeping your blood sugar from dropping and preventing overeating at the next meal.
But because these products need to remain on store shelves for long periods of time, and therefore cannot be very perishable or fresh, for the most part the ingredients used are processed and not ideal.
The types of inflammatory, chemical ingredients they use. Get essential nutrients from unprocessed foods — like a mix of veggies and fruit, quality proteins for a range of amino acids , and healthy fats especially those with anti-inflammatory omega-3s or medium-chained fatty acids. Consuming too much added sugar can lead to moodiness, dips in energy levels, stomach queasiness and worsened overall health due to inflammation.
Quality protein, as well as enough dietary fiber, are key components in any healthy, well-rounded diet. Eat real food with a mix of the macronutrients you need for satiety and well-being. If you turn to meal replacements because you have a hard time eating fibrous, bulky foods — whether due to older age, dental problems or a digestive disorder — relying on these products might cause your condition to become even worse.