In the last 40 years, obesity rates have nearly tripled across the globe. What was once considered a marginal problem is now a full-on epidemic. If you’re into fitness or weight loss, you probably heard about shakes that can help you lose weight.
Protein vs. Meal Replacing Shakes
There are numerous types of shakes. Phrases like “meal replacing” and “protein-rich” are thrown around on social media all the time.
What’s the difference between protein and meal replacing shakes? Are they the same thing? If not, which one is right for you? Although some people use these terms interchangeably, they mean two different things. Let’s explain the differences between the two in more detail:
- Protein shakes are usually used as a workout supplement. They contain around 25 grams of protein per serving and can help you build muscle.
- Meal replacing shakes are used for weight management. They are filled with vitamins and minerals and can be used to replace 1 to 2 meals per day.
What is Meal Replacing?
Over the last two decades, numerous studies have shown that meal replacing shakes can help you stabilize your weight. Both American and European researchers have agreed that replacing one or two meals a day can contribute to weight loss significantly.
The European researchers even concluded that to meet your nutritional needs, the meal replacing food needs to meet the following criteria:
- Between 200 and 250 calories
- Between 25% and 50% of protein
- Less than 30% of fat
- More than 30% of minerals and vitamins
Make Sure to Have Enough Protein
The first thing you need to start doing is paying attention to nutrition labels. The shakes are there to replace your meals, so they need to keep you energized throughout the day. That’s why your shakes need to have a healthy amount of carbs. That will prevent your sugar levels from dropping. In turn, that will keep you feeling full during the day.
How Easy Are They to Prepare?
They are also easy to prepare. You can either buy shakes in powder form that can be prepared in a few minutes or make your own out of greens, nuts, and yogurt. Since they are easy to prepare, when it comes to meal planning, these shakes give you a lot of flexibility. You can purchase a heavy duty blender, plan out your meals, and prepare food for the entire week in advance.
How Shakes can Help Your Look and Health
So how helpful are these shakes? Let’s take a look at a couple of ways meal replacement can help you with your diet and health goals.
· Use Shakes as a Meal Backup
Nowadays, most people are glued to their computer screens while they’re working and their phone screens while they are resting. Because of lack of time and lack of attention, most people tend to eat fast food. A healthy shake can be a convenient option. You can keep a few in your fridge so you can grab them at all times.
· Supplement a Salad with a Shake
A salad is a good source of vitamins. But let’s be honest: although salads are tasty, most won’t keep you feeling full for more than an hour. Drinking a meal replacing shake along with your salad, on the other hand, can be a perfect thing. The shake has 250 calories and the salad has 300 calories max, so you won’t have to worry about going over your calorie-intake limit.
· Eliminate Snacks Completely
Why so many people reach for snacks? The same reason they eat junk food: convenience. If you don’t have enough time to prepare anything tasty, chances are, you will go for a snack. Instead, keep a low-calorie smoothie by your side at all times and you’ll be able to eliminate snacks. You’ll even be able to stop snacking at three in the morning with a delicious shake there to keep you full.
· Let Shakes Fuel Your Fitness Efforts
Although protein shakes are much more popular as workout supplements, a meal replacing shake can fulfill the same role. You just need to take one of your shakes out of the fridge an hour or so before your workout and drink on your way to the gym. One shake alone will keep you energized for the entirety of your fitness session.
Bottom Line on Meal Replacing Shakes
To sum up: if you want to truly lose those few extra pounds and have optimal weight, you should try meal replacing shakes. Make sure that your shakes pack enough fiber and protein to keep your body completely satisfied. Try these shakes and see for yourself just how effective they are.
With that, we’re finally done. What’s your experience with meal replacing shakes? Have you ever tried one? Make sure to leave a comment below and share your thoughts with the rest of us.