NEED TO LOSE WEIGHT? Read Your Comprehensive Guide to Select the Best Suit for You
When you look in the mirror, do you ever wonder if you already need to lose weight? If you do, then maybe it’s time you consider planning a regimen that works for you.
No, this is not entirely about being skinny. Being stick-thin should not be the ultimate goal—the idea that skinny is automatically healthy is a misguided thought. Rather, we should aim for the healthy weight where balance between nutrient intake and muscle building is key.
If you have already identified the problem (i.e. Overweight, obesity), you might be wondering that sort of “dieting” you can use to facilitate weight loss. You might have encountered the meal replacement formula, and asked yourself if it could work for you, like it did with other people.
You might be having a hard time deciding, what with the many options and brands out there, all claiming to be effective. Well, here is a comprehensive guide you need to factor in before you make that purchase.
MEAL REPLACEMENT FOR WEIGHT LOSS?
Yes, meal replacements definitely work. A lot of studies support its efficacy, but the best markers would have to be customer reviews. Look out for discussions on meal replacements. Usually, people would rave about the most effective products on their social media, because they are happy with the results. One study shows that people looking to maintain weight after a significant weight loss is better achieved when using meal replacements.
A good meal replacement supports weight loss by having key ingredients such as protein and fiber that has suppressive and metabolic effects in the body. These products are convenient for your weight loss plans, and are backed up by studies that show there is really a significant decrease in the weight of those who have taken a form of meal replacement.
Meal replacements that have high quality proteins and some complex carbohydrates such as dietary fiber are said to be the most effective in losing weight. As it aims to replace a meal, these products must also contain a little amount of sugars and fat, with the added formulation of vitamins and minerals to sustain your body equivalent to one full meal.
There are other indicators for good meal replacement formulas, and all of them can be inspected right from the label.
LESS THAN 230 CALORIES
When you want to lose weight, you have to condition your body to eat just the needed amount of calories for each meal. Go over the recommended intake, and you will be packing up that extra weight fast.
Effective meal replacements will have a calorie content of less than 230, and this amount is based on mixing the powder form with water. When you add other fluids to it, say low fat milk (100 calories), almond milk(60 calories) or soy (90 calories), you would add more calories to the preparation. Brands like Ensure and Boost have higher caloric content, while 18Shake, 310 Shake and Shakeology are some of the formulas that have calories of only 90 per serving.
LESS THAN 3 GRAMS FOR FAT
Fats are essential to the diet, but not all types are needed for consumption. Polyunsaturated fats are good, and commonly used in meal replacements. There are some though that adds milk or creamer to their ingredients, which are listed at saturated fats. The ideal fat content for a meal replacement should be lower than 3 grams, or only around 15% to 20% of the total calories should be from fat.
Formulas that have saturated fat should only contain less than 1.5 grams of it. Saturated fat is linked to cardiovascular diseases and inflammation, so you might want to avoid those, or limit at the least. Vegetable-based sources will usually have no saturated fat in the content.
Quality carbohydrates are an important component of any meal replacement. They are good energy sources and aid in digestion, making them indispensable as a key ingredient. The carbohydrates in a meal replacement cover about 6 grams to 30 grams per serving. Products that are high in fiber and low in sugars are the better choice for a meal replacement.
Prebiotic fibers are the best type of fibers you need to note when choosing a brand. 18Shake for example has the Fiber-2 patented fiber that is digestive resistant, and therefore delays your hunger pangs by a few more hours.
Most meal replacements have sugars to add flavor, but the thing is that they bring empty calories to the diet, so you need to watch out for brands that have unreasonably high sugar content.
Sugar Alcohols are neither alcohol nor sugar. They are named as such because some sugars are added with hydrogen molecules that produce a new substance that cannot be absorbed by the body, has fewer calories and effectively sweetens the formula.
You should also check out for artificial sweeteners. These are a much sweeter than sugars, but should be taken with caution because incidents of diabetes are linked with consumption of these type of carbs.
Luxury meal replacements will use the more expensive counterpart that is the natural sweeteners, derived from plant and fruit extracts. Stevia extract is a common example, found in brands like Vega One and 18Shake.
PROTEIN TO CONTROL HUNGER
Hunger-satisfying proteins are needed in meal replacements. Since the goal is to have a lower calorie intake with more or less the same nutrients as a full meal, you need to have a higher protein content in the meal replacement for it to be effective. Protein helps curb hunger by making you feel full, facilitating weight and fat loss. It can come from vegetable or animal sources, with bias over animal proteins because these contain all essential amino acids.
High-end meal replacement products opt for whey protein. The body easily synthesizes this type of protein, giving way to a quicker weight loss.
Other factors you need to consider before buying a specific brand are:
- Taste- pick a meal replacement that has a great taste. You would want a product that is easy to take in because it is delicious.
- Texture- meal replacement formulas tend to be grainy and clumpy, but there are brands that mix easily with water or other fluids, such as the 18Shake.
- Packaging- choose the packaging to suit your lifestyle. Some brands come in packets that are easy to carry around whether you are travelling or at work.
- Price- pricing would depend on the ingredients found in the formula. An important part of choosing the right product for you is that it should fit your budget.
- Diet & Exercise Support- the best meal replacements will integrate diet and exercise to the regimen to have a complete lifestyle change, improving not only your physical aspect but also your all around well-being.
Companies like 18Shake offer these guidelines and more, and is actually hailed as the Best Diet Shake of 2017! You might want to check the brand out through their website to know more about 18Shake.
The best advice I can give you right now is to always check the label before purchasing the meal replacement brand that attracts you the most. Have your own checklist; when a product meets all of your requirements, then that will be the time you try it for yourself. Always remember that results vary from person to person. Follow this comprehensive guide when you are ready to choose the right meal replacement brand for you.
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Categories: Weight loss