Diet Shakes: The Simplest Way to Diet
Sarah on February 5, Less food means fewer calories, and so your body has to burn fat for fuel to make up the difference. The provided content on this site should serve, at most, as a companion to a professional consult. This article explains everything you need to know about protein shakes and how they affect your weight. Increase omega-3 fat intake levels. With Katherine Zeratsky, R. Can it help me lose weight?
Best Rated Shakes
We researched and tested both popular and unknown brands. Needles to say, Our results were actually quite fascinating. The Kellogg Company the created the Special K shake and breakfast cereal. This can include protein bars, shakes, or cereal. The AdvoCare Vegetarian Meal Replacement Shake is just one of the many products that participants can use during the day challenge.
But does this shake really meet our standards? Slim Fast offers a variety of options for dieters, including snacks, shakes, protein bars, and other supplements. Their products are based on providing consumers with weight-loss options that are healthy and smart.
Their products are available in both traditional stores and online. Abbott Laboratories has created the Myoplex Lite product, and we have been asked by many readers to review it, so here goes. Arbonne is an MLM company that sells shakes online. They are involved in the nutrition, cosmetics, hair, and skin care markets, but we will be focusing on their weight-loss products.
Specifically, this review is about the Arbonne Essentials Shake. A fast paced approach to weight loss is often sought after but this can be difficult to maintain long-term. Boredom, repetition, and fad diets can often make achieving sustained weight loss a chore, or at worst seem as if it's impossible with delayed results or insufficient fat loss. This is why a meal replacement shake can be an effective weight loss tool.
It can replace an entire meal to take the guess work out of calorie counting, and you have so many different flavor combinations possible. The trick is then finding the right brand that can actually satisfy appetite, is easy to mix, contains rich vitamins and minerals, and which offers quality protein.
Some confuse a protein shake with a weight loss meal replacement shake but there are often key differences:. Not all brands are created equal however as meal replacements for weight loss and meal replacement shakes differ as well. Regular meal replacement shakes can actually have even more calories than a protein shake, which is why it's important to make sure you're getting a brand that is made specifically for weight loss.
This article will help you learn all about the potential weight loss you can sustain with a weight loss meal replacement shake, and what the year's best brands can offer. The science behind a meal replacement shake is simple. You get fewer calories than a standard meal, while still retaining a wholesome blend of vitamins, minerals, protein, fiber, and more.
So for example you might eat one meal with calories. Some weight loss meal replacements offer around 90 calories per serving which is a significant decrease. To calculate weight loss a common standard highlighted by Live Strong. So with that you can plug in the following equation assuming you're getting 3, calorie meals a day:. That's a total of over a pound a week by just replacing one meal a day. Certain meal replacements can replace two meals a day so this can further maximize your weight loss results.
This allows you to lose weight since you're reducing your caloric intake by a significant amount. When caloric intake is high and you have a sedentary lifestyle, you end up either increasing weight or maintain the weight you have now. The added vitamins and minerals can also support your body since you might be fatigued and less energetic if you simply reduced calories without giving your body what it needs to thrive.
Protein and fiber can help with appetite suppression so you're not continuously hungry and unsatisfied after a meal. You also get the benefit of enjoying a tasty shake depending on the brand which can make meals satisfying and easy to prepare. No need to do anymore measuring or calorie counting which can make it tedious and time consuming to diet. You simply blend your shake with your liquid of choice and you can include add ons to mix it up and satisfy your taste buds.
Thousands of various flavor combinations and recipes can be found online, so you can continue to mix it up and enjoy your diet shakes to your liking. Meal replacement shakes are meant to combat the above hurdles by being easy to prepare, available in many different recipes to suit your liking, quickly made, and don't require you to track your caloric intake as it's already on the nutrition label.
Calories are not the only concern however as you also have to ensure that there are additional ingredients which can help with appetite suppression, as well as a quality protein source which can provide well-rounded amino acids. A true diet shake should have a rich amount of protein, which is why meal replacement shakes and protein shake diets are often used interchangeably.
When you're dieting you definitely want a shake which is rich in a quality protein source, since it has multiple uses. Protein has what are known as amino acids, and these are essential to good health.
MedlinePlus a health information website owned by the US National Library of Medicine describes amino acids as being the:. Clearly a protein shake diet would be an optimal solution for weight loss since you're giving your body what it needs to not only lose weight, but it is essential for many important functions. Diet shakes will often refer to the quality of their protein for good reason, protein is the most satisfying of all macronutrients, and this includes fiber. A study published in a scientific journal Cell found that:.
In other words they looked good and felt good without the nagging discomfort that can come from calorie cutting. Therefore you can keep losing weight without having that crash or tough time constantly thinking about food which can lead to you breaking your diet.
You also gain the benefit of being able to sustain the diet so you do not have to jump back and forth between fads or short-term plans which claim to provide quick weight loss that doesn't stick. A protein rich shake is meant for lasting weight loss where you can maintain your goal weight. Following a diet that offers a protein rich shake isn't as simple as it seems however, since the quality of protein will beat quantity.
High protein may seem like the logical conclusion for weight loss but it's not quite as simple as that.
Just like not all calories are created equal since 90 calories of broccoli versus 90 calories of sugar has a different effect on the body, the same goes for where you source your protein from. Plant based protein and milk based protein are typically easy to digest and they're used in diet shakes though there are key differences:. Plant based protein and milk based protein are typically easy to digest and they're used in diet shakes though there are key differences: Plant Based Protein Milk Based Protein In order to get the full range of amino acids essential for the body, this often needs to be mixed.
Can be found in just one protein source. Often have a vegetable like taste. Flavor profile is often better. Commonly uses soy which is frequently GMO unless otherwise stated.
Rarely if ever GMO. In the form of soy, pea, hemp, sunflower, rice, and a few others. Offered in whey concentrate, whey isolate, milk protein concentrate, milk protein isolate, and a few others. Typically lower in branch chain amino acids. TOften high in branch chain amino acids. This is often a cheaper to source protein source. Can be cheap in price but if it's whey, it's a quality protein. Can sometimes be considered chalky in its texture, which is why additional ingredients are used to mask the consistency.
Many times it can be easy to mix and does not require additional fillers to be blended correctly. A clear winner out of all forms of plant and milk based protein is whey. Whey is rich in branch chain amino acids, can be used for lean muscle gains, is easy to digest, and has a full range of amino acids that the body needs when replacing meals. It also has lean muscle building properties so you can decrease fat and have a more toned physique.
When looking for a quality meal replacement shake it's best to find one with mixed whey protein isolate and whey protein concentrate since one has more protein by weight, and the other more vitamins and minerals. You get the best of both worlds to help improve your overall nutritional intake. Take a person pounds and you can fit them in this equation: Therefore a pound person should be eating around 61 grams of protein daily.
Bulking protein shakes can have upwards of 30 grams of protein per serving or more, but this is meant more for bodybuilders or people who are constantly active and doing a lot of weight lifting exercises. For the average human being looking to maintain or begin weight loss there's no need to have excess amounts of protein.
The focus should then be on consuming a weight loss diet shake that has a protein source like whey around the amount of 15 grams per serving. Some meal replacement shakes even allow for you to drink 2 a day, so assuming there's 30 grams for the 2 servings; you'd be close to fulfilling the daily advised protein amount.
The rest can be enjoyed via your snacking and or meals. Meal replacement shakes should have the total amino acid content shown so you can make sure that they add it in substantial enough amounts to nourish your body. As mentioned before whey protein is a better form of protein since it often has much more amino acids per volume than plant based protein. This is often why many plant based protein meal replacements will neglect to offer a full list of the amino acid content.
There are so many diet shakes out and this no doubt can cause confusion. Where does one begin to look for in a brand when you don't have the time or inclination to read reviews, examine all the ingredients, check prices, and finally determine the pros and cons of each brand? You have to not only be an expert in so many fields but you need to consistently look out for new brands and try and determine if they fit your specific needs.
There are no doubt a lot of additional questions which have to be asked about each individual diet shake, and then you have to do this continuously for each and every brand.
To simplify this process our review experts make a top 10 list every year which is constantly being renewed and updated to find any new brands on the market. Here is a list of the top rated weight loss meal replacement shakes of the year:. All-natural, made with a rich protein source, contains the right amount of vitamins and minerals, low calories, well-reviewed by customers in terms of taste, weight loss, and appetite suppression, and this shake is sold at a fair cost.
There's nothing to dislike about 18Shake and this includes the company that makes it, since they have been highly touted via customer reviews. The only notable concern is that you can only find this online. This was the number one meal replacement shake for good reason.
It outperformed other diet shakes by a wide margin on all categories. No other instructions on what to eat were given. They drank either whey protein 28g of protein each , soy protein 28g of protein each or carb shakes. Each shake contained about calories. They drank them around breakfast and dinner.
The whey group lost 4 pounds of body weight and 5 pounds of fat mass, as well as reduced their waist circumference and fasting hunger hormone ghrelin levels.
The soy group lost 2 pounds of body weight and 2. The carbohydrate control group showed minimal changes. In a study of 38 overweight and sedentary male and female adults published in Nutrition and Metabolism, researchers looked at the effects of a meal replacement powder MRP totaling calories per serving 40g protein from whey, casein and milk protein isolate, 25g carbohydrate, 6g fiber, and vitamins and minerals. 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. Or if you prefer, take softgels. Fish and krill oil are the preferred source for omega-3s. A reasonable dose is g of fish oil a day. Most people should eat between 0. Eating protein helps prevent the breakdown of muscle so your weight loss is fat, not muscle. In one study where dieters doubled their protein intake, they experienced a reduced appetite and consumed fewer calories, which ultimately led to significant weight loss.
Burning fat on this diet plan is generally controlled by reducing your carb intake as your protein and fat intake stay relatively constant. Eat a range of g of carbs depending on your caloric breakeven point. The breakeven point on average for women is about 2, calories and for men about 2, calories. Eat plenty of fiber-rich vegetables, but avoid grains, pasta, potatoes, rice, bread, junk food, high-glycemic sugary carbs and all forms of sugar.
Add berries or fruit to your shake, but do so sparingly as they have natural sugars.