Healthy Weight Loss with Meal Replacement Protein Shakes
About
Healthy weight loss is achieved with a healthy and balanced diet. Meal replacement shakes are the new alternative to lose weight conveniently. It can be an effective weight-loss tool with low calories(1✔).
What Are Meal Replacement Shakes?
Meal replacement shakes are also called protein shakes and they are available as a single serving (premade) or as a powder that can be mixed with water or milk. They are high in protein which keeps you full and consume fewer calories. Protein helps to retain muscle mass while reducing calorie intake.
One meal replacement shake can provide 150 to 400 calories and contain important macronutrients like carbohydrates and fats. However, it may not have all the nutrients needed by your body. They do not have antioxidants, phytonutrients, some vitamins, and minerals(2✔).
Macro and micronutrients are obtained only through our diet because our body can not make them. However, meal replacement shakes do not contain all the nutrients as they can not be added during manufacturing.
Protein shakes are not the best substitute for the nutrition we can get from whole food. If the calorie consumption is too low, it may lead to fatigue, slow metabolism, a higher risk of developing gallstones, and rapid weight loss.
Benefits of Meal Replacement Shakes
As meal replacement shakes are convenient for weight loss, they have several benefits:
- They help to restart weight loss by making you feel full while consuming fewer calories.
- It saves cooking time and is easy to make.
- They can be healthier and have fewer calories than fast food.
- It may help burn more fat during exercise and make you feel less hungry.
- They may help lower your blood pressure and reduce belly fat.
- People with irritable bowel syndrome (IBS) or inflammatory bowel diseases (IBDs) can have the shakes when they don't have an appetite.
Drawbacks of Meal Replacement Shakes
Meal replacement shakes are an alternative and help in healthy weight loss but, they have certain disadvantages that can hinder your health. They are:
- They lack fiber and phytonutrients that we get from plant-based whole foods like vegetables and fruits.
- They can not be used as a long-term solution for weight loss and management because they are rarely satisfying when consumed for a long time.
- The ingredients in the shakes whether powder or liquid, are processed with preservatives and added sugar.
Using Meal Replacement Shakes Safely
People with nutritional deficiencies, an eating disorder, or digestive problems should consult with a healthcare provider before using them. It is important to check the protein content to ensure it is adequate.
Do not stop eating plant-based foods while having a meal replacement shake. Making your protein shake can help in avoiding some processed ingredients. Use protein powder, fruits, veggies, and nuts with peanut butter or chia seeds.
Meal replacement shakes are effective for short-term weight loss. So it is better to change your eating habits and make a balanced diet to stay healthy.
References:
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APA
Adeline Dorcas. (2024, November 22). Healthy Weight Loss with Meal Replacement Protein Shakes. Medindia. Retrieved on Jan 03, 2025 from https://www.medindia.net/health/diet-and-nutrition/healthy-weight-loss-with-meal-replacement-protein-shakes.htm.
MLA
Adeline Dorcas. "Healthy Weight Loss with Meal Replacement Protein Shakes". Medindia. Jan 03, 2025. <https://www.medindia.net/health/diet-and-nutrition/healthy-weight-loss-with-meal-replacement-protein-shakes.htm>.
Chicago
Adeline Dorcas. "Healthy Weight Loss with Meal Replacement Protein Shakes". Medindia. https://www.medindia.net/health/diet-and-nutrition/healthy-weight-loss-with-meal-replacement-protein-shakes.htm. (accessed Jan 03, 2025).
Harvard
Adeline Dorcas. 2024. Healthy Weight Loss with Meal Replacement Protein Shakes. Medindia, viewed Jan 03, 2025, https://www.medindia.net/health/diet-and-nutrition/healthy-weight-loss-with-meal-replacement-protein-shakes.htm.