Subbing in replacement meal shakes for one or two meals a day is a safe and efficient strategy for achieving significant, sustainable weight loss, concludes a study published in May 2003 in the “International Journal of Obesity and Related Metabolic Disorders.” But not just any milkshake will do.
Which Replacement Meal Shakes Are the Best?
The most efficient replacement meal shakes for girls contain the correct number of calories and nutrients and satiating ingredients which help fill you up and keep you feeling fulfilled until your next meal. Commercial meal-replacement shakes frequently include an excessive amount of sugar and other additives. Your most healthy alternative would be to create your own meal-replacement shakes at home.
Keep an Eye on Calories
Your replacement meal shake should have enough calories that will help you fulfill your minimal caloric demands for the day. The minimum number of calories a woman should eat per day is 1,200, according to the American College of Sports Medicine. If you eat two other meals during the day totaling 900 calories, your milkshake must include at least 300 calories. Eating too few calories can make it hard that you get the nutrients your body requires for good health. On the flip side, your meal-replacement shake can cause you to gain weight if it exceeds your daily calorie needs for weight loss when combined with your other meals and snacks. Ask your physician or dietitian how much calories you need to be eating every day to accomplish weight loss and keep your wellbeing.
Pack in the Protein
One of the macronutrients – protein, carbs, and fiber – protein is the most satiating, meaning it makes it possible to feel more fulfilled and might allow you to eat less, avoid snacking and shed weight. Protein additionally raises thermogenesis, or heat generation within your body, which fosters calorie burning. Lastly, if you’re engaging in a strength-training program in addition to dieting – a sensible strategy – eating enough protein can support muscle gain and fat loss. Good sources of protein to add to your meal-replacement shake include silken tofu; pea, brown rice, casein or whey protein powders; low-fat Greek yogurt; and nuts and seeds.
Fill Up With Fiber
Fruits and vegetables are packed with vitamins, minerals, and antioxidants and are also rich sources of fiber, a structural component of plant foods your body can’t digest. That makes fiber almost calorie-free, yet it takes up area in your gut and helps create an atmosphere of fullness. Packaging your meal-replacement shake with sources of fiber can allow it to be more filling and satisfying. Try low-calorie blueberries and blackberries, fiber-rich apple pieces with the skin on and some spinach.
Other Ingredients to Add
Your replacement meal diet shakes should offer every one of the nutrients you’d get from a complete meal, including protein, carbs, and healthy fats. Pick a low-calorie foundation, for example, low-fat coconut milk, low-fat cow’s milk or almond or soy milk. Other ingredients to add contain chia seeds, flaxseeds, walnuts, almond butter or avocado, which are all sources of healthful fats. Avoid adding sugar or honey to your milkshake to maintain the calorie count in check.