Best meal replacement shakes for women’s weight loss
Best meal replacement shakes for womens weight loss
Meal replacement shakes (MRS) have seen a growing market trend since the past few decades from the time there has been growing incidence of obesity among the general population. These have been largely popular among those class of people who have bulging waistlines and BMIs ranging in the categories of Obese class I and II. Many are looking to instantly shed their excess pounds to fit into their desirable attire of choice or to impress their fellow colleagues by achieving an enviable physique.
Quite a few of them don’t mind skipping several of their days’ meals or fasting for several hours through days in the process. But, its necessary to know how exactly these MRS work and also equally important to utilize these in our diet regime under skilled supervision of a healthcare professional. MRS are shown as per certain clinical trials to be as effective as a structured weight loss diets [R]. Also observed through clinical trials was that incorporating MRS in weight loss programs help reduce cardiometabolic risk factors and impaired blood sugars [R]
How do you use meal replacement shakes for weight loss?
MRS usually work on the principle of providing very less calories in place of the meal they substitute, thus inducing the body to utilize the bodily fat stores for deriving energy to carry out normal physiological functions. By depleting the bodily fat stores, they bring about considerable weight as well as inch loss.
These MRS are usually marketed as commercial nutritional formulas or supplements which need to be reconstituted with either milk or skimmed water for consumption. They are a perfect constituent of a low calorie diet plan. They are usually planned along with a serving of salad or soup to comprise a meal as a whole.
There are broadly 2 types of meal replacers such as total meal replacers which are a substitute for entire days’ meals and partial meal replacers, which are a substitute only for 1-2 meals of the day. So, in the case of partial meal replacers, the other meals of the day need to compensate or supplement for the nutrients which have been deprived by the meal replacers.
What is the best replacement shake for weight loss?
Composition of MRS
The European Food Safety Authority (EFSA) has come up with the minimum amount of macronutrients total meal replacers need to contain since many people subsist on them for several weeks. The best replacement shake for weight loss should include the below composition.
With a view to prevent nutrient deficiencies among the obese population using MRS, EFSA has recommended that total meal replacers need to comprise minimum 600 kcals, 30 gms of carbohydrates, 75 gms proteins, 11 gms of linoleic acid and 1.4 gms of alpha linolenic acid. These guideline was set by EFSA keeping in view that meal replacers should be safe for consumption since its used in some cases as the sole source of nutrition [R].
How do you use meal replacement shakes for weight loss?
Choose Your Meal Replacer Wisely
MRS often can make one feel very hungry since they are formulated beverages which need to be reconstituted with liquids. Hence, the choice of meal replacers is very important. Not all meal replacers are or weight loss, several of them are for growing muscle mass or weight gain as well.
Nowadays, several MRS have nutrition, health claims plastered on them, but they may actually very high in calories and sugars. Its very important to read the list of ingredients label carefully. Choosing a meal replacer which has 200-250 kcals along with less than 5 gm of fats, minimum 5 gm of fibre, 10-15 gm of protein and a third of daily dose of fortified vitamins and minerals per serving is considered nutritionally safe for consumption and not depleted of nutrients.
Ratings of Meal Replacement Shakes In Market
On a scale of 10, several meal replacers in the market have been reviewed based on their composition, customer reviews, affordability. Higher the rating, more reliable the product.
Below are few of the reviewed Partial Meal Replacers :
Obesigo – 7/10
This product from Hexagon Nutrition contains 175 kcals, 20 gms proteins, 4 gms of fiber, 27 vitamins & minerals with no added sugar. It also contains extract of Garcinia cambogia which is believed to reduce hunger pangs and burn fat. It manages hunger pangs, maintains satiety and tastes quite acceptable as reviewed by customers.
SlimShake – 6/10
This product by HealthKart brand comprises of 151 calories, 14 gms proteins, 4 gms fiber and 27 vitamins & minerals. It contains no added sugar which is very beneficial for weight loss and 20 gms carbohydrate. Its cost effective and claims to keep full for 4-5 hours in place of a meal. It does go by its word of keeping one feel full and reduces cravings as per what customer reviews mention.
Growfit Low Crab Smoothies – 5/10
It is a keto meal replacer for those following a ketogenic diet for weight loss. Cost is affordable but it is higher in calories due to high fat content as followed in a ketogenic diet. It contains no added sugars with only 8 gms per serving of carbohydrates. A whooping 330 kcals and 16 gms of proteins with no dietary fibre which is a show down. Taste needs improvement and may not mix well without a blender.
Incredio – 4/10
It contains 140 calories, 14 gm proteins and 4.6 gm of fiber per serving along with 27 essential minerals and vitamins. However, it contains 13 gm of sugar per serving which is a show down. Quite affordable than Herbalife. Its been reviewed by customers as a great substitute for Herbalife in terms of taste and efficacy.
Amway Bodykey Nutrilite – 3/10
It contains 6 gms fiber, 118 kcals but is low in protein per serving (6 gm) which is a show down. It does contain added sugars but isn’t mentioned separately in the ingredient list along with carbohydrates. Claims to contain no preservatives and artificial colours & flavourings. Its quite expensive and some customers have provided reviews that it isn’t very filling, more like a supplement than a meal replacer.
As a baseline conclusion, there is no meal replacer which can substitute a balanced nutritious meal along with a healthy lifestyle pattern, which are together crucial in sustaining a healthy body weight in the long run. In fact, the use of meal replacers can only bring success in weight loss programs with close monitoring of lifestyle patterns and cognitive approaches.(4)
- EFSA NDA Panel (EFSA Panel on Dietetic Products, Nutrition and Allergies), 2015. Scientific Opinion on the essential composition of total diet replacements for weight control. EFSA Journal 2015;13(1):3957, 52 pp. doi:10.2903/j.efsa.2015.3957
- Coleman C, Kiel J et.al (2017) Comparative effectiveness of a portion-controlled meal replacement program for weight loss in adults with and without diabetes/high blood sugar. Nutrition & Diabetes 7, e284; doi:10.1038/nutd.2017.32.
- Noakes M et.al, Meal Replacements Are as Effective as Structured Weight-Loss Diets for Treating Obesity in Adults with Features of Metabolic Syndrome J. Nutr. 134: 1894–1899, 2004.
- Lee CL, Chee WSS (2016) Translation of Evidence to Clinical Practice for Use of Meal Replacements in Weight Loss and Obesity-lessons Learned from Research Studies. J Nutr Food Sci 6:541. doi: 10.4172/2155-9600.1000541
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