Dietary Shakes For Weight Loss – Losing weight is not always easy. Due to the fast pace of modern life, people have turned to questionable diets or weight loss plans. Meal replacement, along with diet and exercise, provides an alternative and effective solution to weight loss and weight management. These benefits are based on the convenience of meal replacements, their ability to satisfy hunger and provide the nutrients your body needs each day.
In my last post, we discussed the difference between meal replacements and protein shakes and how these products meet specific goals and needs.
Dietary Shakes For Weight Loss
Today, I want to dive deeper into why, according to science and research, meal replacements work better than regular calorie-restricted diets.
Weight Loss Meal Shake
There’s nothing magical about meal replacements, and they’re not as bland or boring as sci-fi meal replacements. Today there are a hundred or more ways to make meal replacement shakes that taste great and keep you full for hours.
When we talk about the science of meal replacements, I primarily want to discuss three aspects that relate to their effectiveness for weight management:
Protein is the most satiating macronutrient—meaning it keeps hunger at bay for longer than carbs or fat. Getting the right amount of protein to control hunger at every meal every day is key to achieving and maintaining a healthy body weight.
Meal replacement shakes also have a low glycemic index. The glycemic index (GI) is a measure that shows how quickly a food increases blood sugar levels. When you eat high GI foods, your blood sugar spikes and then plummets, causing you to feel lethargic and hungry.
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However, a meal replacement shake, like other low-glycemic index foods, releases sugar slowly into the bloodstream—providing another way to replace meals to help control hunger. By comparison, a Herbalife Nutrition Formula 1 meal replacement shake, before being mixed with milk, has a low GI, while orange juice has a medium to high GI.
Whenever you eat foods like fruits, vegetables, whole grains, and meal replacements that have a low glycemic index, your body digests them more slowly than the simple carbohydrates and sugar found in snacks.
As a result, blood sugar increases more slowly. Protein, which helps lower the glycemic index, has a proven independent effect on hunger control. Getting the right amount of protein is the key to the effectiveness of meal replacements. Meal replacements that have a low glycemic index can suppress appetite despite having fewer calories than regular meals.
However, it is important to note that a low GI does not necessarily mean that a food is high in nutrients. This is why the next concept is so important.
Healthy Breakfast Smoothies
Nutrient density refers to the ratio of nutrients to calories in a food. A low-calorie, nutrient-dense diet provides lots of fat and sugar with little essential nutrients. Cookies, cakes, macaroni and sweet drinks are included in this category. High-nutrient-dense foods provide many nutrients per calorie and include fruits, vegetables, lean meats and fish, and meal replacements.
In other words, nutrient density is a measure of how much nutrition you get per serving or per calorie eaten.
For example, a Herbalife Nutrition Formula 1 meal replacement shake has 170 calories when mixed with an 8 oz. skim milk Provides high quality protein, fiber, healthy fats, vitamins and minerals. A croissant, on the other hand, has about 200 to 300 calories, but provides only empty calories from saturated fat and sugar and no other significant nutrients.
Meal replacements promote a high quality diet by being nutrient dense and having a low GI. When combined with resistance exercise, meal replacement can help increase lean body mass to maintain or build lean muscle and support fat loss.
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Indeed, a recent trial was conducted to investigate the effect of a high-protein partial meal replacement (HPMR) diet on nutrient intake in overweight and obese subjects. According to the results, the HPMR diet led to an overall improvement in diet quality during the study. A significant decrease in fat and cholesterol intake and a significant increase in protein and fiber intake were observed at all time points.
Dietary intakes of all micronutrients tested, including US Public Health Nutrients (vitamin D, calcium, and potassium) increased significantly at all time points from baseline, and sodium intake decreased significantly.
Given that people who are overweight or obese are more likely to have difficulty consuming a nutrient-balanced diet, the HPMR diet may be an effective strategy to increase the overall nutritional quality of their diet. The HPMR diet can be incorporated into a healthy lifestyle program that includes healthy eating and exercise for those at risk of macronutrient and micronutrient deficiencies.
Aside from the above nutritional considerations, meal replacements make weight management easier and allow you to focus on controlling foods in one or two meals a day. The behavioral benefits of a partially alternative diet are as key as the nutritional benefits compared to conventional or fad diets.
Diet Shake 900g (strawberries & Cream)
The Department of Medicine at the University of Ulm, Germany, conducted a four-year study on obese patients (who did not use Herbalife Nutrition products). Researchers identified six specific reasons why meal replacement diets are so effective for weight loss.
Lack of time to prepare healthy meals is one of the biggest obstacles to weight loss. Meal replacements make meal planning easier.
Repetition and routine are key to weight loss or weight maintenance. Eating at regular times throughout the day and avoiding long gaps between meals will positively affect your energy levels and feelings of hunger.
Nutritionists usually recommend a certain amount of calories to consume throughout the day, depending on your health goals. Meal replacements—when prepared as suggested—are an easy and accurate way to track your calorie intake.
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Reducing calorie intake makes it difficult to get the nutrients you need. Meal replacements are often fortified with vitamins, minerals, protein, and fiber to help prevent nutrient gaps.
Diet logs help people become aware of their current food-related behaviors. Meal replacements are easy to track and make self-awareness of target behaviors and results easier.
In 2018, Oxford University researchers published a systematic review and meta-analysis of meal replacements for weight management. They reviewed 14 studies that compared the effectiveness of weight loss interventions that included meal replacement with alternative interventions.
According to the study, participants assigned to the meal replacement diet lost an additional 1.44 kilograms (3.17 pounds) in one year compared to the diet-only approach.
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The researchers also observed that participants in the meal replacement group who joined the behavioral weight loss programs to increase their effectiveness lost 6.13 kg more than the group. *
This finding underscores the value of social support, as these types of programs make it easier for people to follow a low-energy diet. The external structure and control associated with these programs may also increase adherence.
According to our recent survey of nutritionists, diet adherence was the biggest obstacle in their patients’ weight loss journey. Someone who simply buys meal replacements from a grocery store can easily get bored of the same taste and give up. Whereas a behavioral program or supportive community will lead to greater compliance.
Today, in many countries, clinical recommendations for the treatment of obesity recommend that people trying to lose weight should have an energy deficit of 500-1000 kcal. Unfortunately, these recommendations do not encourage meal replacement as a means of helping patients achieve this deficiency.
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Meta-analysis provides new evidence to inform clinical guidelines, particularly regarding obesity. The use of meal replacements should be promoted as an effective diet strategy for weight loss, as over-the-counter meal replacements have been shown to be effective and are readily available. However, it’s important to note that as with any changes to your diet and physical activity level, people should always consult their doctor before embarking on any weight loss journey.
Meal replacements for weight control have also been reviewed by the European Food Safety Authority (EFSA). The Dietetic Products, Nutrition and Allergy Panel was commissioned to provide a scientific opinion on weight loss claims related to meal replacements.
Not all meal replacements are created equal. Quality is a key differentiating factor, especially when it comes to commercially available products.
In 2020, independent researchers reviewed the efficacy and safety of Herbalife Nutrition products used as high-protein meal replacements for weight management. While this study was funded by the company, we had no control over the conduct of the study or preparation of the manuscript, including data analysis, data interpretation, or manuscript drafting.
Do Meal Replacement Shakes Really Work For Weight Loss?
In their meta-analysis, they reviewed randomized controlled trials of the company’s high-protein (HP) products used as meal replacement (MR) published in peer-reviewed journals through July 2019. The researchers pooled data from nine studies that included 934 participants: 463 in the treatment groups and 471 in the control group.
Finally, they found that participants consuming Herbalife Nutrition HP products experienced significant reductions in body weight, body mass index, and fat mass compared to those consuming control diets.
In summary, these studies show that meal replacement shakes work better than self-administered weight loss efforts. While popular diets may work for you
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