There are many meal replacement shakes in the market, some are for those needing the right nutrients for bodybuilding and others for losing weight. We are going to address meal replacement shakes that are created for losing weight.
Good shakes should include a certain level of protein, good levels of vitamins and minerals in order to maintain good health. Meal replacement shakes that are good for weight loss are lower in calories than some others and reading the labels will help you get the best alternative to help you get rid of the unwanted pounds.
When you realize what effect various ingredients have on your body, you will be able to choose the best shakes that will allow you to lose weight but also maintain a healthy diet. There are ingredients that you should have and should not have in replacement shakes, and some of these are listed below, so please read on!
Should Have Less Than 3 Grams Of Sugar:
Your liver processes the sugar that comes into your body, known as fructose or glucose. When you have high levels of sugar, your liver will convert it into fat and cause you to gain weight. You should go out of your way to reduce your sugar intake in foods and in shakes.
Foods High In Sugar To Avoid:
- Soft drinks
- Granulated sugar
- Cakes, Cookies, and Pies
- Canned fruit with syrup
- Ice Cream
- Ketchup and Mayonnaise
When choosing a meal replacement shake, it should contain no more than 3 grams or less of sugar.
Let’s Talk Calories:
Many people mistakenly believe calories are their enemies. This couldn’t be farther from the truth. In order to have energy, you must have a certain level of calories. That does not mean overdo your caloric intake. If you take in too much energy than your body needs, it will turn into fat. A lower caloric intake will force your body to use stored up fat and turn it into energy. You should read the labels of meal replacement shakes and make what you choose is less than 200 calories per serving. Here’s the breakdown of ingredients that you should take-in on a daily basis:
- 1 gram of protein equals 4 calories
- 1 gram of carbs equals 4 calories
- 1 gram of fat equals 9 calories
Fat actually contains more energy than other ingredients which also means more calories. That equates to twice the amount as protein or carbs. Many foods such as eggs, fish, meat, and some fruits contain good fats that your body needs along with vitamins and fiber.
Milk, grains, plants, and fruits contain carbohydrates. After digestion, carbs are transformed into sugar and if your body does not need glucose (sugar) it will be stored as fat. If, your body does not have enough glucose, your body will use protein to fuel it. This could lead to muscle loss which could result in kidney stress and a reduction in metabolic rate.
Your body needs carbs for energy and there are two types known as simple and complex. Simple Carbs are very easy to process in your body. They quickly produce energy but only last for a very short period of time. Simple carbs are found in milk, sodas, and juices.
Complex carbs take longer to process and are absorbed into the body. Energy is produced much more slowly but fuels the body for longer period of time. Complex carbs will allow you to feel full for a longer time after consuming them. Eating complex carbs will reduce your cravings and hunger pangs. You can find complex carbs in whole grains, bread, veggies and pasta.
You should choose more complex carbs over simple carbs. Keep in mind, most processed foods are very high in simple carbs.
Look for shakes that are low in carbs to reduce blood sugar and help you lose weight. So, if the shakes are low in carbs how will you get the needed energy your body needs? Good shakes will replace carbs with protein and are high in fiber. Reducing carbs will reduce sugar and calories. By providing healthy fats and protein, your body will get the energy it requires.
Protein is found in fish, eggs, meat, and dairy products. When processed in the body, it builds, restores, and maintains good muscles. It is recommended that you consume 0.8 grams of protein per 1 kilogram of body weight for the average adult and 1.7 grams for an active adult looking to build muscle mass.
Fiber is great for making you feel fuller for a longer period of time. It’s found in fruits, veggies, and whole grains. Berries such as raspberries, blueberries, and strawberries are rich in fiber. Fiber will help you lose weight because your hunger will be drastically reduced.
Meal replacement shakes should contain 5 to 10 grams of fiber per serving. Also, look for shakes that contain vitamin A, B6, C, D, and E, and calcium and other supplements on the http://www.dietsinreview.com.
- Vitamin A is found in spinach, eggs, carrots, and sweet potatoes
- Vitamin B6 is found in poultry, fish, and chickpeas
- Vitamin B12 is found in beef liver, cooked clams, papaya, and salmon
- Vitamin C is found in red peppers, cantaloupe, oranges, and broccoli
- Vitamin D is found in cereals, oranges, cod liver, salmon, and yogurt
- Vitamin E is found in almonds and sunflower seeds
- Calcium is found in dairy products and plain low-fat yogurt