Meal Replacement Shakes Recipes
Combined with healthy snacks and homemade meals, this method is highly effective for weight loss, and for cleansing your body. Sarah on February 8, 6: When I was a kid both my mother and grandmother made great soup, and I always looked forward to having soup for lunch. So you can keep can the body healthy while still enjoying a shake and not feeling as though you have to force it down. In another, participants given an extra 56 grams of whey protein per day had lost 5 lbs 2.
How to Choose Right Weight Loss Shake?
Subjects drank this MRP once daily for 2 weeks, then twice daily for 8 more weeks. They also exercised 3 times per week and were compared to an exercise-only group and a control group who did not participate in an exercise plan. After 10 weeks, the MRP-exercise group experienced an average of 6 pounds of fat loss and a 2-pound increase in lean body mass. The exercise-only group lost 2. The control group experienced minimal changes. Also, the time to exhaustion during a standardized treadmill test improved by For reference, during the last 8 weeks of the study, each day the MRP-exercise group consumed g of protein, g of carbohydrates, 63g of fat and an average of 1, calories.
In one study conducted over a 5-year period, overweight subjects who consumed a meal replacement shake lost about 10 pounds compared to others who gained 15 over the same time period, resulting in a 25 pound difference in weight between them. The value of a meal replacement may be the structure of having a prepared meal, which can reduce the temptation to eat the wrong foods. The foundation of your shake will be a high quality protein powder mixed into water, not juice.
Add about grams of protein per shake - the older you are, the more you may need to maintain muscle. Which should you choose? Whey protein may have the best diet research results, with slower digesting milk proteins next, then soy or plant proteins. Whey protein Whey provides good satiety, digests easily and is one of the best muscle-building proteins.
It makes a good base shake ingredient and contains about calories and 25g of protein per serving. Milk or protein blends The protein in milk casein is slow digesting and can help you feel full longer. Many protein blends combine whey and milk proteins so you get the benefits of both.
Meal replacements Meal replacement powders MRP are larger serving sizes of a protein powder that provide calories. They contain a blend of whey and milk proteins and have added carbs, fiber and vitamins. Many people use a half serving, which provides about 20g of protein and 10g of carbs.
Egg, soy or plant proteins These sources are good for those who like to avoid dairy or have specific milk allergies. Add fiber to your shake to keep hunger away and to control blood sugar spikes. These fibers absorb water and expand in your stomach to create a sense of fullness. Fiber also slows the normal increase in blood sugar in response to a meal, even when drinking just protein.
Try to get 25g of fiber a day. Psyllium Psyllium husk fiber is primarily a soluble fiber that absorbs about 50 times its weight in water.
This helps create a bulkier, softer stool and minimizes constipation that is common during carbohydrate restriction. Glucomannan A study over an 8-week period showed those who took 2 capsules of this plant fiber before breakfast, lunch and dinner lost 5. Take it before a meal or add it to your shake by pulling apart two capsules and pouring in the fiber powder. Chia seeds Just 1 tablespoon of these gluten-free seeds provide about 5g of fiber, 3g of protein and 2.
Stir in with just a spoon. No need to grind them. Fats help slow down the digestive process, making you feel full longer. These good fats have been shown to reduce insulin resistance, which improves fat burning in muscles and inhibits fat storage. In one study, overweight subjects took 6g of fish oil 1.
The investigators noted the fish oil group had the greatest decrease in body fat almost 4 pounds. Fish oil Add a teaspoon to your shake, which provides about 1.
Even Wright admits they are useful -- to a point. That's because studies show eating breakfast fosters long-term weight control. The makers of some ready-to-drink meals recommend sipping one each for breakfast and lunch, and eating a sensible or healthy low-fat dinner, keeping food preparation to a minimum. You may make it through the day on automatic pilot by relying on diet shakes, but you can't completely escape thinking about calories and other nutrients.
Even when diet shakes stand in for two out of three meals, you still need to interpret "sensible" and "healthy low-fat" when determining dinner. That's because many people eat at night to relieve tension from the day. Going overboard at dinner and after can effectively wipe out the calorie deficits that contribute to weight loss. You may simply be too hungry to control yourself at the evening meal.
If two diet shakes, which can amount to calories or even less, is all you've had by dinnertime, you've only used up about one-third of your daily calorie allotment, so it's little wonder you're ravenous.
Two midmeal snacks for a total of calories help take the edge off evening hunger. Another option for keeping evening calorie consumption in check: Eat more at breakfast and lunch and choose a diet shake and salad for dinner instead of a full meal, always working within your calorie allowance.
Protein can also increase metabolism because of the amount of calories needed to digest and metabolize it. This is known as the thermic effect of food TEF. Researchers generally agree that high-protein diets can help you lose more fat, especially fat from the belly area 22 , In another, participants given an extra 56 grams of whey protein per day had lost 5 lbs 2.
A separate study compared the effect of various weight loss diets. The participants consuming more protein lost 31 lbs Weight loss diets often cause you to lose muscle, which can slow down your metabolism.
This makes it easier to gain all the weight back and more once you go off the diet. A high protein intake combined with strength training can help prevent part of this muscle loss and metabolic slowdown 27 , 28 , Evidence shows that consuming a daily protein shake as part of a weight loss diet may make muscle maintenance up to three and a half times more efficient A recent review further notes that weight loss diets that exceed 0.
Protein's effect on metabolism, appetite and muscle mass may also keep you from regaining the fat you worked so hard to lose. One study reports that participants given more protein lost more weight and maintained their results better than those given less. Another study gave participants who just completed a weight loss intervention a supplement that provided A separate study noted similar effects with a supplement that provided only 30 grams of protein per day, once again showing that more is not necessarily better For instance, whey is more quickly absorbed than casein, helping you feel less hungry in the short-term One study reports that 56 grams of whey protein per day helped overweight and obese participants lose 5 lbs 2.
Another describes whey as 3 times more effective at maintaining muscle-building ability during a weight loss diet than soy protein That being said, not all studies agree that whey is superior. For example, one report notes that the faster hunger-reducing effect results in no differences in the amount of calories consumed at meals Furthermore, several reviews report equal amounts of fat loss with use of whey, soy, rice or egg-protein supplements 37 , On the other hand, rice and hemp protein are low in the essential amino acid lysine, and pea protein is also low in the non-essential amino acids cystine and methionine.
That being said, these deficiencies likely don't cause a problem unless if shakes are the only source of protein in your diet. Also, many plant-based protein powders mix different sources so that the mixture contains all the essential amino acids. It is best to take it either before or instead of a meal, with 1 or 2 scoops of protein powder in the shake.