Medical Grade Weight Loss Shakes
Diet shakes, also called meal replacements seem to produce the same results as a structured, personalized weight loss plan diet. Research shows that those people who are positive about dieting but need a convenient method did very well with weight loss shakes and bars. Normally, weight loss should be around 2 pounds a week only. Be it a bar or shake or a regulated diet plan, the idea is to burn out more calories than you consume. A regular exercise, therefore, is necessary. Ideally, you need to consume at least 1500 calories a day during weight loss programs.
Diet Shakes Vs. Weight Loss Bars
The market is flooded with these healthy weight loss bars. Mostly all bars limit their calorie content between 150- 180 calories.
Proteins are included in the form of peanuts, pecans, whey protein, condensed milk. Fats are provided by using canola oil, coconut oil, palm kernel oil, soya bean oil, butter. Carbohydrates are in the form of maltodextrin, flour, rice flour, corn syrup. Fiber in the form of oats and chia seeds. Unique flavor is imparting healthy foods such as fruits, yogurt, corn syrup to avoid boredom. Sometimes to make it more palatable, there is a tendency to add more sugars.
Meal Replacement Shakes for Weight Loss & Dieting
Whole meal prepared at home is always the first choice. It may not be practical to make meals with a certain ratio of carb-protein and fats every time, especially when busy. Going for a meal replacement shake is the best option. If you have planned 5-6 small meals per day, then it is ideal to substitute two of them, not more, with meal replacement shakes.
Advantages of Meal Replacement Shakes
Meal replacement shakes are:
- Practical at work or on the run
- Save time of preparation
- Need no count of calories during every meal, as it is already done
Meal Replacement Drinks Differ from Protein Shakes
Protein shakes contain only protein with little or no carbohydrates, fats, and nutrients. They cannot substitute a meal. Calories are generally around 200.It is best used as a supplement snack.
Meal replacement shakes are specifically designed to replace one or two of your meals. They are low calorie, but contain proteins and carbohydrates (and a small amount of healthy fat), maintained in a 2:1 ratio and essential nutrients added. Calories are kept between 200-400 calories. It is a complete meal by itself.
To make the best out of meal replacement shakes, we suggest
- Limit meal replacement shakes to two per day.
- Choose a meal replacement shake that contains at least 200 calories. It must contain a proper balance of proteins, carbohydrates, and fiber, along with essential minerals and vitamins to avoid adverse effects.
- Reserve the meal replacement for the most troublesome of meals. Whenever convenient make for yourself a healthy meal.
- Change brands and flavors. Avoid boredom.
- Choose fruits and vegetables for other snack time. Avoid the starchy kinds such as potato. Instead, try legume sprouts or tofu.
Diet Shakes for Weight Loss
The body starts using up its stores when you do not provide enough calories. That is when it burns the fat. But when you do not provide proteins, it starts breaking protein(muscle) to provide them. Don’t starve and lose your hard -earned muscle.
Be practical. Keep small goals initially, say one pound a week. Bring down calories by 500-750 than your usual. Exercise and use at least two meal replacement drinks. Be strict with your carbs.
Planning a home-made shake for weight loss
(The same may be used to check for ingredients of a commercial meal replacement shake/bar)
Protein: an average adult requires 70 -150g of protein per day. Plan to add about 20-30g in each meal replacement and the rest through regular meals.
- Whey protein has been shown to help build muscle faster than other proteins. It is digested easily and gives satiety.
- Milk protein or casein is digested slowly and keep you full for a longer time.
- Egg and soy are good sources of protein.
- Most meal replacements give a combination of these, providing 20g of protein in a serving.
Fiber: fiber fills your stomach, keeps hunger away, slows the absorption of sugar. Ideally, try for 25 g of fiber in your diet every day.
- Psyllium – add 1to 3 spoons to diet.
- Chia seeds– 1 tablespoon provides 5 g of fiber, with an additional benefit of omega 3 fats.
- Glucomannan – about two capsules a day, before breakfast lunch and dinner provide a lot of fiber.
Fats: add omega 3 fats in the form of fish oil, flax seed oil or chia seeds. Consume about 40 to 90 grams per day
- Flax seed oil– each table spoon provides 120 calories and 1.7g of omega-3.
- Fish oil-provides 45 calories and 1.7 g of omega3 in a teaspoon. Soft gels are also available.
Other important considerations
Never eat 2 hours before a workout and 1 hour after.
Take a multi-vitamin to make up for the lack of micronutrients.
Supplementation with ginger, green tea, garcinia, and honey may help you speed the fat burning process.
Weight Loss Shakes For Women
Women differ from men in many aspects. Their body contains fatter, tend to starve or go on extreme diets, but their body hangs on to the fat. Their metabolism is slower, and they are physically less active. They tend to eat more after work outs. So, it gets a little difficult for women to lose weight fast. However, women reach out better to friends and family and follow dietician’s advice. To avoid osteoporosis, women need more calcium in their diets. This makes it imperative for women to choose bars /shakes with a low carb content, but a high mineral content.
Weight Loss Shakes for Men
Men are more muscular, tend to exercise more, are metabolically faster and physically more active. They achieve faster results during a weight loss program. It is better for men to go for high protein combinations, keeping the muscle mass in view.