No matter, you are an athlete who is looking for calorie deficit or you are a person on the go that does not have enough time!
In either case, be sure that you can go for meal replacement shakes.
Now the question is how to segregate best meal replacement shakes from the non-working ones.
The chances are you are already aware of how much time it takes to prepare food that is full of nutrition.
A lot of people do not find it convenient and a major reason that people skip nutritionist food due to the time that it takes to prepare them regularly but not anymore.
Meal replacement options including shakes are not new to us; they have in use for several years.
Their origin is mainly from the hospital settings where they are in use of patients.
In various instances, it is difficult for patients to take natural food items, so these meal replacement options are there to save the day.
However, now these replacement shakes are on the market for people who are too busy to make lengthy process nutrition food.
Moreover, often athletes can go for these options also to give their performance some extra boost.
The best part of these shakes that there is no one possible target that you can achieve with them.
There is an extensive range that you can avail, and they are not just present in terms of flavors and brand options, but actually, they provide extensive benefits.
Thus, using them for a variety of purposes is not something unusual.
It mainly depends on which purpose you want to use the meal replacement shakes.
The most commonly available options
- Meal replacement shakes for weight loss.
- Meal replacement protein shakes.
This is not it.
There are so many other options available too like it may be possible that with these options, athletes are trying to attain better carbs ratio in their diet or women trying to secure better biotin content.
No matter what the purpose is if the ingredients are right, these meal replacement shakes know how to perform their task.
They are even great when you are looking for getting better content of vitamin D, improving calorie intake or using them just like any other nutrition snack.
Furthermore, there is a ratio in which you should have these shakes. Currently, the recommended ratio of macronutrients goes like this.
- 225 gm carbs
- 50 gm fat
- 50 gm protein
However, not all the meal replacement shakes carry the same ratio; some of them are present with entirely different content; they try to this kind of ratio macros through the least calorie number.
Usually, when the taker aims to improve protein intake, they go for a higher protein presence, but this is not often the case.
There is no one straight calculation that what a healthy meal replacement shake should include.
The point is still debatable.
Every individual is different from one and other. After researching thoroughly, we have chosen a few relatable options that you might be interested in.
We are not favoring any of these shakes but trying to share our genuine opinion regarding these options.
What should you be Looking for?
Before we discuss some of the options, it is time to see what you should consider before buying any meal replacement shake on your own.
Note: Here, we are trying to share maximum information, and by any means, it cannot be a substitute for medical assistance.
If you are willing to acquire a certain change to your diet; in your fitness regimen; or you are looking for a meal replacement that can allow you to cut down on calories, your priority to take advice should be a medical professional.
Here we have tried to convey the genuine piece of information in the best faith.
Now, the question is can you substitute your food intake with a powder or shake? It depends where you put this question; it is not easy to learn in the first place as different platforms suggest you different.
You might get an answer on Quora, and it is different what you receive on Reddit as a user.
The list is not short of options, that aspire to be the best meal replacement shakes and usually, their companies seem pretty eager to ask their users to have their products as much as that at a point, the consumer is living on their product solely.
However, the approach is pretty devastated because replacing all the meals with these options should never be in a place like one of the brand’s slogan states it pretty accurately.
“it should not replace every meal, but it can replace any meal.”
Is it a Good Idea?
There is no one answer to this query.
Further detailing we will discuss later in this article but for starters just remember that there is much proof available these meal replacement options can end up as a smart choice for most of the users (conditions apply).
According to a recent study, meal replacement stuff tends to help in the weight loss routine plus it can also help to a great extent in weight maintaining session.
Moreover, one of the studies that were released in 2018 stated that replacements could be pretty helpful in sustaining type 2 diabetes as well as smart calorie control.
If you come down, further one thing should be common in all meal replacement products that three macros should be there in the aptest proportion possible.
However, there can be a few exceptions when the substitute is focusing on a particular kind of dieting pattern.
1) Phytochemicals
Usually, these substances are not essential for human survival. However, most of the meal replacement brands talk about them in.
We agree that when you are on replacement option, your body needs various nutrients but phytochemicals are not one of them.
Its presence is okay but not highly necessary.
2) Fiber
It is a form of carbohydrates. We can divide fiber into two forms
- Soluble
- Insoluble
Fiber usually our human body does not digest well. However, both the fiber categories are essential for our human health.
Usually, it is not a common occurrence to see that food labels mention what kind of fiber they hold in the product. They might mention it, but the chances are pretty thin.
3) Essential Fatty Acids
Fatty acids are a type of nutrients that our human body cannot produce itself. Therefore, we consume them in the form of food.
There is an extensive list of roles that these fatty acids can perform for us. Its positive effects are not only essential for the body, but it can also offer mental health benefits too.
According to a study of 2011, the American diet is now enriching with Omega-6 over the course of a hundred years.
It should be a primary focus to increase Omega 6 or Omega 3 to the closet range possible. Thus, it is a primary reason that most of the people opt for fish oil in the first place.
4) Minerals
Chemical substances that are present in the earth and living organisms cannot form them.
Plants take these minerals directly from the soil and humans and animals attain them through consumption of plants.
There are five critical minerals for us humans.
- Phosphorus
- Sodium
- Potassium
- Calcium
- Magnesium
The rest of these chemical substances come under trace element category.
5) Vitamins
Almost everyone knows about their importance but just for the record, here is another time.
There are 13 types of vitamins. These are organic molecular forms.
We, humans, require them for a better metabolic rate. One more thing to remember, the human body cannot create them on its own.
Thus, the only way to acquire them is through diet/ food.
Best Meal Replacement shakes for weight loss
Here are a few options, still talk to your doctor if you are suffering from a severe condition or you are already on medication.
1. IdealShape’s IdealShake
It contains
- 10 gm carbs
- 2.5gm fat
- 11 gm protein
This is a division that you will be getting from one scoop serving.
There are some other essential ingredients present too such as it also contains 5 gm of fiber. Thus, it indicates to some extent that it can be a great shake option to start with.
The nutrition is value is great.
Moreover, this shake option with its variety of flavors contains digestive enzymes that are quite helpful in the digestion process and the absorption of nutrients.
If your first thought is its low-calorie count will not fill you up as it is not even close to the small calorie snack, it will be the best to consider Slendesta (extract from potato).
It can undoubtedly satiate hunger in the best possible way.
2. Isagenix IsaLean Shake
It is one of a considerable product with around 450 % RDI of biotin; IsaLean Shake is no doubt a shake with natural taste and the proportional nutrients of the macro.
It contains
- 24 gm protein
- 24 carbohydrate
- 8 gm fiber
- 11 gm sugar
- 5 gm fat (saturated fat 1.5 gm)
However, it does not carry any irrational portion of potassium or iron.
Moreover, it does not contain Vitamin K, but it is certainly great for digestive health.
It is quite helpful for digestion process due to the presence of nine digestive enzymes with probiotic bacteria (Lactobacillus acidophilus strain).
3. ViShape Nutritional Shake Mix
Another great best replacement shake option for weight loss with also a great taste.
However, many of the individuals do not like its Sweet Cream flavor, but it works nicely.
The service is small too, just a mere 90 calories one service size contains.
It also contains
- 12 gm protein
- 7 gm of carbohydrates
- 1 gm of fat
- 5 gm fiber
This replacement option does not contain any saturated fat.
Moreover, it has 30% RDI of twenty-three vitamins and minerals this shake possesses all the nutrients that can be important for a human body.
It also includes
- Vitamin K
- Selenium
- Copper
- Chromium
However, its iron content is not pretty high, and there is no choline either.
This best meal replacement shake for weight loss does contain digestive enzymes that are pretty ready to accelerate the nutrient absorption process and can aid insulin sensitivity.
Meal Replacement Protein Shakes
1. GNC Total Lean Lean Shake
When you are looking at the shake options, it is a great idea to opt for a ratio 1:2 to 1:4 of protein to carbs.
Interestingly, this is exactly something that you can expect from GNC Total Lean Lean Shake.
It contains
- 9 gm of protein
- 32 gm of carbs (4 gm of sugar, 3 gm of fiber)
- 2 gm of fat
This is regarding macros.
The best part is the ratio for micros are even more interesting.
This lean shake can provide you around 30% RDI of minerals and vitamins, and it includes
- Zinc
- Selenium
- Magnesium
2. Field Work Nutrition Primo Smoothie Meal
Another natural option to consider is one primary reason to pick it for the content of vitamin D that this shake contains.
The nutrients are pretty awesome to be sufficient for testosterone formation in men with elevated mood and better bone health.
The other best reason to go for this shake is the presence of high content of protein.
It can also be awesome to provide
- Magnesium
- Carbs
- Fiber
- Oats
- Buckwheat
- Curcumin (to inhibit inflammation)
- Other fiber related food items
- Probiotic bacteria and prebiotic fiber
Moreover, the shake tends to be helpful for digestive health. All in all, this shake is a good start as meal replacement shake for protein.
Some of the issues with Meal replacement shakes
They are on the rage right now.
However, with tons of benefits, there are a few problems that a user might face when opting for these shakes.
These issues include
- Some of the ingredients are not very healthy (ingredient profile should be checked very thoroughly before opting for an option).
- These meal replacement shakes are not a permanent solution, they might give you the result, but you cannot rely on them, throughout your life at one point you should omit them from your routine
- They are not able to fix your wrong eating habits. Here, we are talking about the consumption of junk food items or food items that might be time-saving convenient food options. However, they are nothing but a recipe for disaster.
Difference between Protein shakes and Meal Replacement Shakes
Well, it is a no brainer; the most prominent difference in the options is the list of ingredients.
Usually, a protein shake must have whey protein in it, and the graph of minerals and vitamins is not pretty high.
We should remember that to have a complete meal, every kind of nutrient is important; skipping one is not going to help in any way.
Moreover, protein shakes are usually, design to take as a supplement and they cannot work as a meal replacement.
Furthermore, protein powder does not carry any carbohydrate in an ideal state. It is a primary option of energy supply for our body.
Usually, having carbohydrates in a meal is important, but this protein shakes usually carry almost 25% high % of the protein in every serving.
It is not like that meal replacement shakes do not carry protein, they do have protein in them, but the content will not be as high as it is in protein shakes.
Final Comment
Meal replacement shakes are not only for bed resting patients or senior citizens.
Normal healthy young people can also have them but in the right frequency.
Meal replacement shakes do not represent the idea of replacing your all meals.
You can replace open to two meals once in a blue moon but having substitution practice daily can lead you toward long term trouble.
To cut a long story short, use them in your snack time or when you just need to cut back a few calories here and there instead looking at them as your entire meal skipping strategy regularly after all, no matter how good a synthetic product is, it can be a replacement for the natural food items.
References:
- https://www.healthline.com/nutrition/meal-replacement-shakes
- https://www.verywellhealth.com/how-to-use-meal-replacements-for-weight-loss-1087706
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2851659/
- https://www.webmd.com/diet/features/diet-shakes-sipping-to-slimness#1
- https://www.youtube.com/watch?v=76baqRzwzk0