The use of meal replacement shakes as a weight loss aid is growing in popularity. According to studies, folks who drank meal replacement shakes shed more pounds.
However, it’s vital to note that dieting alone does not guarantee weight loss. Instead, it is best achieved by eating fewer calories and working out.
Most novices ask themselves these questions, how effective are these diet shakes? How much weight can I lose with meal replacement shakes?
You don’t need to worry anymore if you are one of these novices. This blog post will explore meal replacement shakes and their ability to help people lose weight. Read on.
Image Credit: Pexels
What Are Meal Replacement Shakes?
Meal replacement shakes are special diet shakes whose sole aim is to take the place of a regular meal. They often have low fat and calorie counts and high protein and fiber content.
Most meal replacement shakes also include vitamins and minerals vital for healthy living. Examples of minerals present are calcium, potassium, and magnesium.
The meal replacement shakes come in two forms. They are either in powdered form or liquid form. Aside from weight loss, several benefits come with these diet shakes, such as;
- Making fewer decisions on meals
- Fewer interactions with calorie-dense meals
- Simple to transport with you
- Little to no cleanup and minimal preparation
How do Meal Replacement Shakes work for Weight Loss?
Meal replacement shakes get packed with protein, keeping you full without adding extra calories. As a result, they are promoting weight loss. Below are ways meal replacement shakes work for weight loss.
It Helps You Avoid Toxic Foods
Meal replacement shakes are handy and easy to prepare. It will help you fight the urge to eat processed meals that are bad for you.
For example, getting a soda or heading to the next fast food restaurant while you are at work and need more time to pack a lunch can be very tempting. Either choice can hinder your growth and stop your efforts to lose weight.
Prepared meal replacement shakes are handier because you can grab one anytime. However, some of these diet shakes contain sugar. As such, they aren’t always the healthiest smoothies.
Instead, seek out diet shakes powders that include healthy inputs like whey protein, coconut oil powder, etc. Then get a shaker bottle, and put the diet shakes power inside. Next, add water and milk and shake until your meal is ready.
It Makes You Full for a Long Time
Meal replacement shakes mostly contain diet products, vitamins, and minerals. These ingredients give you the best nutrition possible that will naturally make you feel satiated for a long time. As a result, your urge to snack during the day decreases. And that will lead to a reduction in your daily calorie intake.
Increases Your Body Metabolism
Meal replacement shakes contain mostly proteins and fibers. And to digest, a gram of protein requires more energy than carbohydrates or fat. Such an increase in metabolism will aid you in losing weight.
Building Your Body Muscle
These diet shakes are rich in protein, increasing your body’s protein. And proteins are body-building foods.
So when you take diet shakes in unison with working out, the protein will aid muscle growth, which burns more calories.
People can burn at least 40 calories daily for every 2 to 4 pounds of muscle they add to their bodies.
How to Pick the Ideal Meal Replacement Shake For Weight Loss
Finding the right meal replacement shakes that have the ideal balance of macronutrients. For example, carbohydrates, fats, proteins, vitamins and minerals. Ensure you look for one that has the qualities below.
- The diet shakes should contain at least 15 grams of protein
- It should also contain 3 to 5 grams of fiber
- It should contain Low glycemic index carbs of 25 grams
- There should be no added sugars
- The diet shakes should contain at least 150-250 calories
- Healthy fats (low saturated fat)
- Essential minerals and vitamins such as vitamin C/vitamin D
- Electrolytes such as potassium and magnesium
Note that meal replacement shakes use a variety of proteins, which you should also be aware of. The reason for that is if you have any form of allergy. One of the proteins is whey protein, which has a reputation for increasing satiety. So if you have all these requirements, you are on the right path.
Some Healthy Lifestyle to Add With Meal Replacement Shakes for an Effective Weight Loss Journey
Losing weight can feel like a tough process, but the result is worth it. And to make the process faster, you need to change your lifestyle. Below are some lifestyles you can start with.
When keeping a record of your eating habits and how helps you identify patterns in your eating behavior that are unique to you. According to research, supporting a meal journal increases your chances of losing weight and keeping it off.
Workout at Home
Exercise and movement are vital, but it takes time to increase one’s step count from 0 to 10. So set realistic, attainable, and concrete goals to improve over time.
Also, think about working with a personal trainer to assist you in striving to reach your goals that are ideal for your fitness level.
Though you might not be aware of it, your body works hard while you sleep. So, your body needs sleep to operate at its best, and lack of sleep has links to obesity.
Always make sure to consult with your doctor before trying a new supplement.