Questions & Answers
Lisa Mayback on October 12, 3: 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. Can sometimes be considered chalky in its texture, which is why additional ingredients are used to mask the consistency. A banana is a great choice as its fat-free, packed with potassium and very healthy. Desiree on July 22, 7: To find the best meal replacement shake for weight loss, follow these guidelines:.
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. Avoid high glycemic index fruit. Increase omega-3 fat intake levels.
Cook with coconut oil and even add it to your shake. Eat avocado for more good fats. Reduce omega-6 fat intake such as safflower, sunflower and corn oil. Avoid unhealthy fats from foods like french fries, fried food, margarine and all hydrogenated oils trans fats. Avoid eating 2 hours before workouts and 1 hour after to maximize fat burning. Eating right after a workout slows down fat-burning. Take a multi-vitamin to make up for the lack of micronutrients typical of a low calorie diet.
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Receive emails with the latest health news, nutritionist tips, special offers, promotions and more from Nutrition Express. Thank you for signing up! Burke, Ph 58 Anthony L. Research shows how you can lose weight and fat mass, and reduce waist circumference and hunger hormone levels with two shakes a day. Choose a protein The foundation of your shake will be a high quality protein powder mixed into water, not juice.
Add good omega-3 fats Fats help slow down the digestive process, making you feel full longer. Protein, carb and fat guide Protein — eat 75 to grams of protein per day Most people should eat between 0. Carbohydrates — reduce intake, avoid sugar Burning fat on this diet plan is generally controlled by reducing your carb intake as your protein and fat intake stay relatively constant. Fats — consume 40 to 90 grams of healthy fats per day Increase omega-3 fat intake levels.
And if you rely too heavily on protein shakes to replace regular meals, you'll miss out on the nutritional benefits of whole foods. Since protein contains calories, consuming too much can actually make losing weight more difficult — especially if you drink protein shakes in addition to your usual diet, and you're not exercising.
The average adult needs 46 to 56 grams of protein a day, depending on weight and overall health. As long as you're eating a healthy diet, adding extra protein — either through protein shakes or other sources — isn't necessary. Remember, the key to losing weight is burning more calories than you consume. Choose healthy foods — such as fruits, vegetables, whole grains and lean sources of protein — and include physical activity in your daily routine.
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I'm trying to lose weight. Could protein shakes help? Answer From Katherine Zeratsky, R. With Katherine Zeratsky, R. References Dennis EA, et al. Beverage consumption and adult weight management: Bertenshaw EJ, et al.
Dose-dependent effects of beverage protein content upon short-term intake.