Weight Loss Shakes: Effectiveness, Defects, and Using Tips

Weight loss shakes, also known as diet shakes, are popular with people seeking to lose weight. One of the reasons for this popularity is that use of the shakes requires minimal effort. This makes them convenient for people who, for some reason cannot diet or exercise. They are also portable. The big question, however, is "Are shakes effective as meal replacements?" And what is their impact on your health?

What Are Weight Loss Shakes?

Diet shakes are generally, liquid meal supplements. They are made to supplement the solid food that you will miss out when you embark on a weight loss journey. Shakes provide your body with the essential nutrients and minerals that you would get from solid food but without the calories. 

They come in a variety of flavors, including banana, chocolate, and strawberries, besides a host of other flavors from different competing companies. Diet shakes come in powder form that can be mixed with either water or milk, depending on preference. You can also add fruit pieces to add more zest although you should be aware that this can increase your intake of calories, the same as happens with mixing it with milk.

How Many Calories Are in the Shakes?

The calorie contained in the shakes depends largely on the meal plan and the brand. Some shakes have been designed to supplement only one meal. These contain fewer calories than those that supplement two meals. Protein shakes contain anywhere between 50 to 200 calories.

Do Weight Loss Shakes Really Work?

Scientific research has pointed out that meal replacement shakes do work positively for those who wish to lose some weight. Research conducted on subjects on the skinny sipping diet and those who were on the food-based diet showed the former lost up to 12% of the body weight while the later lost less than 7% over a period of 10 months. Other scientific studies show that subjects who use meal replacement shakes end up losing two percent more weight than their counterparts on a food diet.

Feeling Full

Notable dieticians recommend that you opt for diet shakes that are rich in protein, fiber and low in sugar. This combination, they claim, will leave you feeling full for longer, probably until your next meal. But, with the market being flooded with all kinds of protein shakes that claim to help you lose weight, there are some that will not keep you feeling full for long. You may find that after half an hour of taking a meal supplement, you are already feeling hungry and may end up taking high-calorie snacks.

Due to differences in nutritional needs, activities, and lifestyle, it is highly recommended that you see your doctor first. Upon further examination, your doctor will be able to advise you on the best meal supplement for you and how you can get the most out of it.

Beware of the Disadvantages of Weight Loss Shakes

If you are planning to use the diet shakes, you should be aware of the following shortcomings:

1. Meal Supplements Are a Short-Term Solution

Skinny sipping is only a short-term solution and should not be a part of your lifestyle in the long run. You should also note that the probability of gaining the lost weight increases exponentially once you stop taking these shakes. To counter that, make sure you practice portion control in your solid meal times and begin to exercise regularly. This will help you follow a healthy lifestyle once you stop supplementing your meals.

2. Diet Shakes Are Not an All-Nutrition Source

Although they meet your basic nutritional needs, shakes still fall short of being an all-nutrition source. Nothing can beat a balanced diet in providing you with the best minerals, vitamins, lean proteins and fibers. A diet of whole grains, fruits and vegetables is still essential to a healthy you. When you are on the meal supplements plan, make sure to maintain a healthy diet alongside your diet shakes.

3. They Can Easily Lead to Unhealthy Eating

Sometimes, the meal replacement shakes do not fill your stomach fully and you will find yourself starting craving unhealthy snacks soon afterward. You might also end up eating a double portion of food in the next meal. 

Tips for Taking and Choosing Weight Loss Shakes

  • Make a point of having a balanced solid meal at least twice a day. Ideally, you should not supplement more than two meals in a day. If you do this, don’t make a habit of it.
  • You can try out different meal shakes to avoid getting bored with just one brand.
  • Meal replacement shakes should be able to give you good balance of carbohydrates, proteins, fiber, vitamins, and minerals that are required by your body.
  • Always ensure that you have a healthy serving of fruits, vegetables, seeds and nuts. Walnuts, hazelnuts, apples, and other fruits and nuts make for fantastic super foods that are filling and provide you with excellent fibers.
  • It is important to get advice from your dietician before purchasing weight loss shakes. Research and compare the different brands to determine what is best for you.
  • Go for shakes that re low in sugar and fats and trans fats.
  • Go for shakes that are low in carbohydrates if you are looking for a low-carb diet.
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