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Meal replacement shakes are usually an option when you have little time and want the meal to be easy to carry and consume; also when trying to control or lose weight.
A weight loss meal replacement shake is designed to replace breakfast, lunch or dinner and has fewer calories than one of these meals usually has . Ideally it should have certain components that are nutritious and help you feel full ; in addition to a low content of added sugars.
Meal replacement shakes have a high protein content. Eating protein can reduce your appetite, help you lose weight and maintain muscle.
Protein keeps you feeling full much better than fats and carbohydrates, according to research published in Nutrition Journal. The above help you feel full and reduce cravings.
Meal replacement shakes they must also include a high fiber content, at least 3 grams. Fiber makes you feel full longer. Adds volume but few calories. “In studies of people on different types of diets, those on high-fiber diets typically ate about a 10 % fewer calories”, as shared by the National Institutes of Health (NIH).
How well do shakes work to lose weight
According to WebMD, meal replacement shakes can help with weight loss. However, is not a plan that works for everyone and that has successful results that are maintained in the long term. The kilos can be recovered by returning to normal eating habits.
Shakes should be part of a balanced diet
As part of a balanced diet, shakes can help with weight loss. But the ingredients, portion size, and overall meal plan will make a difference.
Pre-made shakes are often made from highly processed or artificial ingredients, they can also be low in fiber and protein, plus they can also include added sugars to improve its flavor.
Shakes do not offer the same nutrients as a full meal on its own, which means other meals will need to be specially balanced to compensate, says Kacie Vavrek, a registered dietitian at The Ohio State University Wexner Medical Center.
Vavrek advises making smoothies at home and making sure to include plenty of fruits and vegetables, such as fresh or frozen bananas, berries, peaches or mangoes, and a handful of spinach or kale; they are good sources of fiber and natural vitamins and minerals.
Yogurt can add fat (good fats are also needed by the body) and whey protein powder is an easy addition to meet protein needs.
Taking a meal replacement shake by itself is not enough, due to the quantity and variety of nutrients that the body needs as well as its caloric content. Although to lose weight there must be a calorie deficit, consuming too few calories a day is dangerous for your health.
For each meal, you should aim to consume approximately 325 to 400 calories, from 15 to 25 grams of protein, 5 grams of fiber and to 13 grams of healthy unsaturated fats, says the dietitian Wendy Bazilian, DrPH, RDN, author of The SuperfoodsRx Diet. Otherwise, you’re likely to get hungry again quickly, please share via Prevention.
A daily calorie goal is different for everyone, due to factors such as age, gender, weight, and activity level.
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