If losing weight has been a challenge, you have probably tried everything possible to reach weight goals, including meal replacement shakes. Taking low-calorie meals is critical if you are to lose weight.
Meal replacements have several health benefits. The high protein helps the body burn fat, resulting in weight loss. The fiber boosts digestion, reduces sugar absorption and the risk of choosing the wrong meals. Meal replacements are also nutritionally balanced. They also prevent lifestyle diseases.
Meal replacements are convenient and will help you avoid sabotaging your weight loss plans when you do not have the energy to prepare your meals. However, meal replacements only work when they have 200 – 400 calories.
Are Meal Replacements Good for Weight Loss?
Meal replacements are mainly made up of protein and fiber. They also have a small percentage of minerals, carbs, fats, and minerals to balance the meal. However, since meal replacements have fewer calories than your average plate of food, you can lose weight in the long term.
When attempting to lose weight, you need a diet plan that will work for you. Meal replacements contain fiber which will leave you feeling fuller for longer. They also keep you from binge eating or choosing unhealthy meals.
The reason some diets fail is that they are difficult to maintain. Meal replacements allow you to keep eating regular meals, but you will be eating fewer calories. So, you will undoubtedly lose weight if you include meal replacement in your weight loss plan.
How many Meal Replacements Should One have in A Day?
Meal replacements will help you lose weight faster. They also contain some of the nutrients not found in your regular meals. However, should you use meal replacements for all your meals, or should you only use a few in a day?
You should take meal replacements in place of breakfast, lunch, or dinner. You can choose to have two replacements a day to lose weight quickly. However, one meal replacement a day will still help you lose weight. You should avoid reducing your calorie intake significantly.
Experts recommend 2000 – 3000 calories a day for men and 1,600 – 2,400 calories for women. Assuming you replace all your meals, and each shake is 400 calories, you would be consuming at least 1,200 calories a day. This is much lower than the recommended calorie intake for men and women.
How to Choose The Best Meal Replacement
Meal replacements are available in the form of bars and shakes. They are all healthy replacements that can help you lose weight quickly. However, there are different kinds of meal replacements in the market, and you need to know the most suitable one for you.
When choosing the best meal replacement, you need to look at the ingredient and the nutrition label. The calories per serving should be 200 – 400 calories. The meal replacement comprises complex carbohydrates, fiber, fats, vitamins, minerals, and lots of protein.
The ideal meal replacement should leave feeling full. During the transition, you may feel hungry, but over time, you will feel as full as you did when you were taking high-calorie meals. If you feel hungry, you need a meal replacement with more calories.
Besides the nutritional value of the meal replacement, you also need to;
- Read reviews from other people who have used the same product.
- Discuss your plans to reduce your calorie intake with your doctor. If you are on medication, find out if a drop in the calories to take will affect your health.
- Look at the price against the quantity. If you intend to use the meal replacement long-term, you need to make sure it is affordable. Otherwise, you might not be able to maintain the meal replacement plan.
Challenges of Meal Replacements
Meal replacements have several benefits, including weight loss. They are convenient, especially if you have a busy lifestyle. However, meal replacements come with challenges.
- Some have unhealthy ingredients, including added sugars, artificial flavors, chemical preservatives, and corn syrup.
- Some meal replacements have more sugar than proteins.
- While meal replacements are healthy, they do not contain all the necessary nutrients. For example, they do not have vegetables and grains.
- Some cause digestive discomfort.
Using meal replacements will help you lose weight faster. However, you need to ensure you have at least one balanced meal a day to meet the recommended daily calorie intake. You should also ensure you choose the best meal replacement. Combining your diet plan with exercises will help you lose weight faster.
Also read: 7 Cardio Exercises for Weight Loss and Flat Belly
