Are Meal Replacements Help You Lose Weight Safely?
June 14, 2019
Some research shows that meal replacements result to greater weight loss compared to regular low calorie diets. But not all meal replacements are developed equal.
Dieting find dieters meeting some challenging aspects like spending time to prepare, pack, and cook healthy meals. Others find themselves behind schedule with no time for breakfast or prepare a healthy lunch to bring it to work, or coming home late and too tired to cook dinner.
The concept of replacing regular meals with low-kilojoule powdered shakes and snack bars to minimize overall intake and lose weight. If you can take shakes and bars for breakfast, lunch, and dinner, there are proofs that meal replacements may be a workable weight loss approach in short time.
However, meal replacements are considered not a permanent solution. We recommend that before starting any weight loss diet, consult first with your doctor or dietitian.
How Do Meal Replacements For Weight Loss Work?
Meal replacements are kilojoule-controlled approached formulated to facilitate fast weight loss and at the same save lean body mass like muscles and organs.
The formula are mostly protein-based which are milk- or soy-based powders with few carbs, and vitamins and minerals. These meal replacement products are easily found in any supermarket and pharmacy.
However, like any weight loss products and approaches, meal replacements like bars and shakes, are supplemented with appropriate, especially with a low-kilojoule diet. Some products are very high in sugar and are not fit for those who want to lose weight.
Experts recommend to make sure that meal replacement products that you are buying have the required vitamins and minerals. Check their products labelled “formulated meal replacement.”
And with the wide variety of meal replacements in the market, from shakes and bars, are usually formulated with flavors. Find product or products that really work for you. For example, if a chocolate shake may save you when you are craving dessert for dinner. Or, may be a peanut butter bars for breakfast that will help you giving in to that challenging plate of cookies loaded with unhealthy sugars.
Meal replacements are designed to take in fewer kilojoules or calories than you use in daily exercises and other physical activities. To attain this, meal replacements are originally formulated to replace all daily meals with very low energy diet.
An average a person requires to keep their present body weight is around 8,700 kilojoules. With very low energy diet, you are restricted to approximately a quarter of that, whereas 1,800 to 2,500 kilojoules every day.
Hence, if your total kilojoule intake is limited, the fuel are kept in your muscles, which is known as glycogen, begin to run low. When this runs low, the body have to turn to its fat stores and burn fat for fuel. The process is called ketosis.
Very low energy diet plans tend to be suggested to obese adults who need to lose more weight in shorter time. This is also for health reasons like before bariatric surgery, or to enhance particular medical concerns.
Meal replacements involves substituting all regular meals, except for an addition of small bowl of salad or veggies every day to increase intake of fiber and other nutrients. Another addition to meal replacements is a little amount of oil to keep gallbladder performing. This diet is followed for about 6 weeks.
This fasting needs medical supervision with regular monitoring by your doctor and dietitian.
What are the partial meal replacements?
Meal replacements can be combined into your existing diet. It involves 1 or 2 meals every day, or applied during specific fasting periods. For instance, with 5:2 diet, where individuals restrict their energy intake two days a week. But this is generally fit as a short term weight loss approach and has to be thoroughly handled only as part of a wider approach to healthy eating habits. According to Prof Clare Collins, from the University of Newcastle, dieter has to get sufficient fibre, B vitamins, folate, iron, zinc, iodine, and other essential nutrients to avoid ending up with health problems of nutrient deficiency due to very restricted diet.
Prof. Collins further explains that since dieter may experience nutrient deficiencies, such as risks of gallbladder and liver inflammation, she recommends consulting from health professional before starting any meal replacement approach to lose weight.
Meal replacements, like any diet plans, are not magic method to lose weight and improve health. To attain a sustained, long-term weight loss goals, the kind of lifestyle that we lead is also an important aspect. A research also claims that keeping weight off has to do with hunger hormones and how the body stores and uses energy, not just self-control.
Always remember that meal replacements and very low energy diet plans are not recommended to children, pregnant women, individuals with eating problems, and those who are taking some medications that are affected by quick weight loss which includes insulin.