It is fact that to achieve weight-loss, one must make dietary changes. The options are vast when it comes to diet, but the real important factor is to consume less calories than you burn. In order to reduce caloric intake, many people reach for meal replacement options available at grocery/health food stores. But are they effective? According to a recent study[1], even one portion-controlled meal replacement per day reduces daily caloric intake significantly and may lead to weight-loss in the long run.
Before you go crazy on the diet shake aisle, you need some guidelines. A meal replacement product is a food or beverage that is used to substitute a higher-calorie meal. Even though the concept may seem simple, it is important to understand that it must offer the nutrients your body needs to function well. This means that sugary cereal bars are hardly your best option, since they won’t make you satisfied long enough and you end up attacking the fridge before your next meal.
- Choose products that provide from 200 to 300 calories per serving (more than that and you are better off having a real meal).
- Compare food labels and go for the ones with less sugar and fat content.
- Keep in mind that fiber is a great asset. Choose products with higher fiber content.
- Products with more protein tend to make you feel satisfied for a longer period of time.
- Look for items that are fortified with vitamins and minerals.
If you’d like to try a homemade recipe…
| Blend together 1 cup of unsweetened almond milk, ½ cup of non-fat plain Greek yogurt, ½ cup of pumpkin pure, 1 tablespoon of honey, and a dash of cinnamon. This shake has only 200 calories and provides around 15 grams of protein, plus lots of vitamins, minerals and phytochemicals. Yummy! |
Reference
Kulovitz, M. Kravitz L. “Do Meal Replacements Deliver Results?” IDEA Fitness Journal. October 2012.
[1] Levitsky, D. A. et al. 2011. Losing weight without dieting. Use of commercial foods as meals replacements for lunch produces an extended energy deficit. Appetite, 57(2), 311-17.