Energy, stamina, and good health are the need of the hour these days. The modern lifestyle is stressful and demands a lot of hard work from people. As humans, we derive most of our energy from the food we eat. The nutritional value of food has gone down these days due to topsoil loss, overuse of pesticides, and high pollution levels. Therefore, we need to eat more to gain normal levels of energy and nutrition.
Eating more comes with its own set of problems. People put on more weight over time and feel drowsy after a heavy meal. So how do we keep our health in shape while at the same time consuming less food? That is where Meal Replacement Shakes come into the picture.
What are meal replacement shakes?
Meal replacement shakes are a blend of different powdered ingredients that are mixed with milk. Unlike protein shakes, meal replacement shakes contain all the different nutrients apart from protein. They are rich in proteins, vitamins, minerals and essential fats. They provide all the nutrition that a full meal would provide. That’s why they are called Meal Replacement Shakes. They can be had instead of full meals.
One glass of these shakes contains just 200 to 400 calories. Therefore, they don’t make a person fat, unlike full meals, which have a lot more calories. Different brands of meal replacement shakes vary vastly in the amount of protein, carbohydrates and fat they contain. So it is necessary to choose a brand wisely.
Also Read: Are Meal Replacement Shakes Good For You?
How are meal replacement shakes beneficial?
- Meal Replacement Shakes are portable and thereby convenient to use.
- They are low in calories and do not make a person overweight.
- They have all the nutrients that a full meal has and even more.
- They do not require extensive preparation (mix warm milk with the shake powder).
- They make you feel full so that you won’t have any hunger cravings for a few hours.
How does meal replacement shakes help you lose fat and weight?
Meal replacement shakes give you only 200 to 400 calories per glass, while it takes about 100 calories to digest them. So you are left with only 100 to 300 calories, which is used pretty quickly by people in their day to day activities. Most people burn more calories than they get from meal replacement shakes and hence, grow thinner. Even if you don’t grow thinner, you will indeed not become fatter by drinking Meal Replacement Shakes because you will at least burn as many calories as these shakes give you every day.
How to make a meal replacement shake?
In order to make a meal replacement shake, you either buy ready-made powders and mix it with milk or you can cook it yourself. If you want to make it yourself, the recipe is thus:
- Take a cooking vessel.
- Pour one cup of coconut milk in it.
- Add one cup of cashew milk.
- Add one tablespoon of protein powder.
- Add one tablespoon of sugar.
- Grind one cup of spinach and basil leaves (if available). Then add them to the milk (shake).
- Add one cup of strawberry and blueberry juice to it.
- Boil and stir the shake in medium flame for 15 minutes.
- Tada! your very own Meal Replacement Shake is ready!
- The ingredients that we have used contain protein, vitamins, minerals and essential fats. They give you all the nutrition in a full meal and more. Last but not least, they are low on calories (200 to 400) and will not make you obese.
Also Read: Metabolic Cooking | Does it really work?
What meal replacement shake should you buy?
There are an assortment of brands for everybody.
- RSP TrueFit can satisfy the needs of people belonging to all age groups.
- BioTrust Keto Meal and Organifi Complete Protein All-in-One Shake are for those people who prefer a low carb diet.
- CLICK All-In-One Coffee & Protein Drink Mix are for those people who want their milkshakes to have coffee flavor.
- Orgain Organic Plant-Based Protein Powder are for those people on a vegan diet.
Whether you should have Meal Replacement Shakes three times a day or just once or twice depends entirely on your weight-loss requirements. If you want to shed a lot of pounds (up to 50 pounds) over a few months, you should have Meal Replacement Shakes three times a day. If you just want to shed a few pounds, you can have the shakes once or twice a day. Even if you are “perfectly normal” in weight and height, consuming Meal Replacement Shakes thrice a day won’t hurt you. They have all the nutrition you need and they don’t make you obese (unless you choose only to eat and sleep). Meal Replacement Shakes, in my opinion, are an excellent solution to modern-day nutrition, time crunch and stress issues.
- Can meal replacement shakes really help me lose weight?
Be informed that unlike protein shakes, meal replacement shakes provide the nutrition of a full meal. Some come in a can or bottle, while others come in a powdered form that can be mixed with milk or water. Meal replacement shakes generally contain 200–400 calories and protein.
A convenient way to get a low-calorie meal is enabled by meal replacement shakes. However, their ingredients can vary substantially, so losing weight may or may not be effective.
2. Can meal replacement shakes help me avoid unhealthy meals?
In a way, yes. Meal replacement shakes are handy, and they may help you resist the temptation to indulge in unhealthy processed foods. One of the biggest put-offs to losing weight is the time and effort it takes to prepare wholesome meals. When you are stressed, you tend to grab processed convenience food.
However, typical processed foods can seriously hamper your weight loss efforts. Junk foods are full of sugar, carbs and artificial ingredients, and lacking beneficial nutrients. Fast foods that are high in sugar, salt, and fat activate the pleasure centers of the brain, which can lead to overeating.
Meals made from healthy foods are best for losing weight, but that is not always handy with a busy schedule. Meal replacement shakes are easy to consume and a healthier alternative to fast food.
3. Can meal replacement shakes provide nutrients that traditional diets may be lacking?
Yes, meal replacement shakes are designed to provide all of the nutrients that you should consume in a complete meal. When you go slow on calories, it can be difficult to get all of the nutrients you need from your diet. Shakes are filled with nutrients, which might fill your nutrient gap.
Ideally, the best meal replacement shakes contain protein, fiber, and essential vitamins. For instance, many commercial shakes are a good source of nutrients such as calcium, potassium, iron, and vitamin D, which many people may be lacking in their diets.
4. Can meal replacement shakes help me lose weight faster?
Note that reducing your calorie intake is key to losing weight. Following a low-calorie diet can be difficult, especially if you end up wanting for food. Meal replacement shakes can help you feel content while having lesser food. It is suggested that replacing one or two meals per day with a healthy meal replacement shake may speed up weight loss.
An analysis found that participants following a partial meal replacement diet plan lost more weight those following a food-based, reduced-calorie diet. A carefully conducted study found that four out of seven studies reported significantly greater weight loss with meal replacements than a traditional diet. Three other studies found no difference in weight loss.
Another study found that those consuming a meal replacement shake lost the same amount of weight as those consuming a low-fat, controlled diet. Studies have indicated that meal replacement shakes foster weight loss in diabetics. For instance, in one study, liquid meal replacements led to greater weight loss in obese subjects.
In addition, those consuming meal replacements also had lower fasting blood sugar and bad cholesterol levels. Another analysis found that meal replacement shakes in those with diabetes contributed to slightly greater weight loss than conventional dieting.
It can be summarized that meal replacement shakes may also help with weight maintenance after weight loss has been achieved.
5. Do some meal replacement shakes, which are high in protein, help in weight loss?
Yes, note that not all meal replacement shakes are the same. Many are high in proteins, which is one of the most important compositions for weight loss. Higher protein diets lead to contentment, which can help you eat fewer calories throughout the day. A study found that men on a high-protein diet reported fewer desires and a reduced craving to eat late than those consuming a lesser amount of protein.
High-protein diets have also been associated with other benefits, such as reduced body fat, increased lean body mass, improved weight maintenance, and less belly fat. Meal replacement shakes differ and some are higher in protein than others, so choose a shake that is low in sugar and high in protein.