A meal replacement is anything that intends to replace the traditional meal. The most common forms of meal replacement include drinks, shakes, protein bars, etc.
The primary aim of a meal replacement shake is to provide you all the nutrients of a full meal and fight your hunger. The most common meal replacement shakes are the one that comes prepared in a can or bottle. You can also prepare your shake by mixing it with water or milk.
Losing weight is less exercise and more nutrition. The better your nutrition is, the faster you’ll lose weight. And, eating a well-balanced diet is too difficult when compared to doing exercise every day. This is where most people get frustrated and get demotivated. You can try this BMI Calculator App to see where you should be for age and size.
Besides, preparing a healthy meal requires time and effort. This is why people with a busy schedule are not able to follow the diet strictly. This is where meal replacement shakes come into the picture.
Unlike protein bars which contains protein as a major component, meal replacement shakes contain a good amount of protein, fiber, and essential vitamins and minerals as per the our friends as FitnessVolt.com explain.
Advantages of Meal Replacement Shakes
Weight Loss: Meal replacement shakes limit the calorie intake but provide all the necessary nutrients to the body.
Helps Avoid Unhealthy meals: Meal replacement shakes helps reduce the temptation to indulge in fast foods or other unhealthy meals.
Convenience: When it comes to convenience, meal replacement shakes have a definite advantage over traditional meals. Most of the times, no preparation is required.
Portable: Meal replacement shakes come in handy when traveling. You can make sure that you’re not eating unhealthy meals and getting the right nutrients even when traveling.
Disadvantages of Meal Replacement Shakes
Sustainability: Trying to lose weight solely with meal replacement shakes is not advisable.
They are short-term solutions: Meal replacement shakes are good for short-term weight loss goals. The best long-term weight maintenance program includes regular work-outs, detailed weight loss diet, and regular quality medical care.
Liquid diets aren’t satisfying: Drinking calories might trigger cravings. However, this varies from person to person.
They’re repetitive: No one loves to eat or drink the same thing every day.
Meal replacement shakes were started to provide nutrients to astronauts. As they won’t have access to fresh foods when they’re in outer space. Other people who may benefit from meal replacement shakes include:
- Those with limited access to fresh food (natural disaster survivors)
- Those recovering from illness or surgery
- People struggling with an eating disorder
- Those who have trouble retaining weight
Can You Make Meal Replacement Shakes at Home?
Yes, you can prepare your own meal replacement shakes at home. You can experiment with a variety of combinations of natural ingredients and flavors you like. Let’s have a look at some of the most common meal replacement shakes that can be easily prepared at home.
Mango & Almond Smoothie
This antioxidant smoothie can provide enough vitamin C to your body, slow down aging, and can keep your skin healthy.
Required Ingredients
- ½ cup milk (whole 3.5%) (~4 oz)
- 2 Tbsp protein powder (~⅔ oz)
- 2 tsp almond butter (plain, without added sugar) (~⅓ oz)
- ½ cup mango (diced) (~3 oz)
- ½ cup berries, any kind (frozen or fresh) (~2 ¼ oz)
- 2 Tbsp water
- 2 ice cubes (~⅓ oz)
How to prepare?
- Cut the mango into small pieces
- Add all the ingredients into the blender and blend until it becomes smooth
- Keep it in a refrigerator (to improve the taste)
Spiced Oatmeal Smoothie
This smoothie will help you keep your gut happy.
Required Ingredients
- 2 tsp almond butter (plain, without added sugar) (~⅓ oz)
- 1 tsp honey or agave syrup (~¼ oz)
- ½ tsp vanilla extract
- ½ apple (~2 ¾ oz)
- 3 Tbsp Greek Yogurt, plain (low-fat) (~2 oz)
- ½ cup buttermilk (or skim milk) (~4 oz)
- 3 Tbsp rolled oats (uncooked) (~¾ oz)
- 1 ice cube (~⅛ oz)
- a tiny bit of cinnamon
- a tiny bit of raw cocoa powder (~⅛ oz)
How to Prepare?
- Chop the apple into small pieces
- Add all the ingredients into the blender
- Blend until it gets smooth
- Add a fine dusting of cinnamon on top to enhance the taste
You can search Google for more recipes. However, the best way to lose weight is by focusing on maintaining a healthy lifestyle, balanced calorie deficit, regular physical activity, balanced hormones, and quality food.
Conclusion
Incorporating meal replacement shakes once or twice a day can help you lose weight. However, don’t make it a habit to rely on meal replacement shakes. Make sure you eat traditional meals whenever possible. Also, focus on maintaining a healthy lifestyle for better results.