Meal Replacement Shakes Recipes
Certain meal replacements can replace two meals a day so this can further maximize your weight loss results. Their counterparts in the study, who lost weight on a conventional low-fat diet that did not use meal replacement beverages, regained most of their initial weight. However, lower-protein diets may be beneficial for those with existing kidney issues 39 , This is a significant decrease when you compare it to something like a meal which may have many more calories and which potentially may not have enough nutrients. For more information on exercised, check out this article. Anna on February 5, While I do love meal replacement shakes, there are days when I want to have something different.
IdealShake Starter Kit
You may make it through the day on automatic pilot by relying on diet shakes, but you can't completely escape thinking about calories and other nutrients. Even when diet shakes stand in for two out of three meals, you still need to interpret "sensible" and "healthy low-fat" when determining dinner. That's because many people eat at night to relieve tension from the day.
Going overboard at dinner and after can effectively wipe out the calorie deficits that contribute to weight loss. You may simply be too hungry to control yourself at the evening meal. If two diet shakes, which can amount to calories or even less, is all you've had by dinnertime, you've only used up about one-third of your daily calorie allotment, so it's little wonder you're ravenous.
Two midmeal snacks for a total of calories help take the edge off evening hunger. Another option for keeping evening calorie consumption in check: Eat more at breakfast and lunch and choose a diet shake and salad for dinner instead of a full meal, always working within your calorie allowance.
Let's say you're losing a safe amount of weight with two diet shakes, two snacks, and a modest dinner every day. How long can you stay on this eating plan? Nonas says many people use the beverages for the bulk of their meals for about three months, then maintain their weight loss for years by substituting a meal replacement shake for one meal on most days.
References Dennis EA, et al. Beverage consumption and adult weight management: Bertenshaw EJ, et al. Dose-dependent effects of beverage protein content upon short-term intake.
Looney SM, et al. Behavioral lifestyle intervention in the treatment of obesity. Koohkan S, et al. The impact of a weight reduction program with and without meal-replacement on health related quality of life in middle-aged obese females. Department of Health and Human Services and U.
Accessed April 5, Mayo Foundation for Medical Education and Research; Healthy diet in adults. Zeratsky KA expert opinion. Mayo Clinic, Rochester, Minn. Kjolaek L, et al. Weight loss diets often cause you to lose muscle, which can slow down your metabolism. This makes it easier to gain all the weight back and more once you go off the diet. A high protein intake combined with strength training can help prevent part of this muscle loss and metabolic slowdown 27 , 28 , Evidence shows that consuming a daily protein shake as part of a weight loss diet may make muscle maintenance up to three and a half times more efficient A recent review further notes that weight loss diets that exceed 0.
Protein's effect on metabolism, appetite and muscle mass may also keep you from regaining the fat you worked so hard to lose. One study reports that participants given more protein lost more weight and maintained their results better than those given less. Another study gave participants who just completed a weight loss intervention a supplement that provided A separate study noted similar effects with a supplement that provided only 30 grams of protein per day, once again showing that more is not necessarily better For instance, whey is more quickly absorbed than casein, helping you feel less hungry in the short-term One study reports that 56 grams of whey protein per day helped overweight and obese participants lose 5 lbs 2.
Another describes whey as 3 times more effective at maintaining muscle-building ability during a weight loss diet than soy protein That being said, not all studies agree that whey is superior.
For example, one report notes that the faster hunger-reducing effect results in no differences in the amount of calories consumed at meals Furthermore, several reviews report equal amounts of fat loss with use of whey, soy, rice or egg-protein supplements 37 , On the other hand, rice and hemp protein are low in the essential amino acid lysine, and pea protein is also low in the non-essential amino acids cystine and methionine. That being said, these deficiencies likely don't cause a problem unless if shakes are the only source of protein in your diet.
Also, many plant-based protein powders mix different sources so that the mixture contains all the essential amino acids. It is best to take it either before or instead of a meal, with 1 or 2 scoops of protein powder in the shake. Mixing it with water, ice and perhaps a piece of fruit in a blender is a simple way to create a delicious and satisfying shake. Side effects such as bloating , cramps, gas and diarrhea may occur if you're lactose intolerant and drinking shakes made with whey or casein.
These symptoms can be simply avoided by switching to protein powders not derived from dairy, such as egg, pea, soy, hemp or rice protein powders. Of note, high-protein diets were once thought to have negative impacts on kidney and bone health, but newer research shows this is not true.
In fact, high protein intakes were never shown to cause any kidney damage in healthy people. However, lower-protein diets may be beneficial for those with existing kidney issues 39 ,