Diet Weight Loss Shakes – Losing weight is not always easy. Given the hectic pace of modern life, people have turned to fad diets or questionable weight loss programs. Meal replacement, along with diet and exercise, provides another, effective solution for weight loss and weight management. The benefits are based on the convenience of meal replacement, the ability to suppress hunger, and the convenience of providing your body with the nutrients it needs every day.
In my last post, we discussed the differences between meal supplements and protein shakes and how these products serve specific goals and needs.
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Today, I want to dive deeper into why meal replacement works better than typical calorie-restricted diets, according to science and research.
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There’s nothing magical about meal replacements, and they’re not as bland or boring as science fiction meal replacements might suggest. Today, there are a hundred or more ways to prepare meal shakes that taste great and keep you full for hours.
When we talk about the science of meal replacements, I mainly want to discuss three aspects related to their effectiveness for weight management:
Protein is the most satiating macronutrient – meaning it controls hunger longer than carbohydrates or fat. Getting the right amount of protein to control hunger at every meal every day is key to achieving and maintaining a healthy body weight.
Meal shakes also have a low glycemic index. The glycemic index (GI) is a measure of how quickly foods raise blood sugar. When you consume foods with a high GI, your blood sugar rises and then drops dramatically, promoting sluggishness and hunger.
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However, other low glycemic index foods, such as meal shakes, release blood sugar more slowly—providing another way for meal replacements to help manage hunger. In comparison, Herbalife Nutrition Formula 1 meal shake, before mixing with milk, has a low GI, while orange juice has a medium to high GI.
When you eat foods such as fruits, vegetables, whole grains and meal replacements with a low glycemic index, your body digests them more slowly than simple carbohydrates and sugars in snack foods.
As a result, there is a slow rise in blood sugar. Protein, which helps lower the glycemic index, has an independently proven effect on appetite control. Getting the right amount of protein is key to the effectiveness of meal replacement. Meal replacements with a low glycemic index can reduce hunger even though they have fewer calories than regular meals.
However, it is important to note that a low GI does not necessarily mean that a food is high in nutrients. That’s why the next concept is so important.
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Nutrient density refers to the ratio of nutrients to calories in a food. Low nutrient density foods are high in calories, fat and sugar, providing few essential nutrients. Cookies, cakes, pasta and sugary soft drinks fall into this category. Foods with high nutrient density provide more nutrients per calorie and include fruits, vegetables, lean meats and fish, and meal replacements.
In other words, nutrient density is a measure of how much nutrition you get per serving or per calorie.
For example, Herbalife Nutrition Formula 1 Meal Shake contains 170 calories when mixed with an 8 oz. Fat-free milk. It provides high quality protein, fiber, healthy fats, vitamins and minerals. A corner of puff pastry, on the other hand, has around 200-300 calories, but provides only empty calories from saturated fat and sugar, without other important nutrients.
Meal supplements promote a high quality diet by being nutrient dense and low GI. When combined with resistance exercise, meal replacement helps maintain or build lean muscle and promote lean body mass to support fat loss.
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In fact, a recent study was conducted to investigate the effects of a high-protein diet (HPMR) on nutrient intake in overweight and obese subjects. Based on the results, the HPMR diet led to an overall improvement in diet quality over the course of the study. A significant decrease in fat and cholesterol intake and a significant increase in protein and fiber intake were observed at all time points.
Dietary intake of all micronutrients tested, including nutrients of US public health concern (vitamin D, calcium, and potassium), increased significantly from baseline at all time points, and sodium intake decreased significantly.
Given that those who are overweight or obese have difficulty consuming a nutrient-balanced diet, the HPMR diet may be an effective method for increasing the overall nutritional quality of the diet. The HPMR diet can be incorporated into a healthy lifestyle that includes healthy eating and exercise for those at risk of macro- and micronutrient deficiencies.
In addition to the nutritional considerations above, meal splitting simplifies weight management by allowing you to focus on managing foods in one or two meals a day. The behavioral benefits of partial meal replacement diets are as important as the nutritional benefits compared to conventional or fad diets.
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The Faculty of Medicine of the University of Ulm in Germany conducted a four-year study on obese patients (who did not take nutritional products from Herbalife). Researchers identified six specific reasons why meal-switching diets work so well for weight loss.
Lack of time to prepare healthy meals is one of the biggest obstacles to weight loss. Meal replacements make meal planning easier.
Repetition and routine are key to any weight loss or weight maintenance journey. Eating at regular times throughout the day and avoiding long stretches between each meal will have a positive effect on your energy levels and feelings of hunger.
Nutritionists generally recommend consuming a certain number of calories throughout the day based on your health goals. Meal replacements—when prepared as directed—are an easy, accurate way to keep track of how many calories you’re consuming.
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Cutting calories can make it difficult to get the nutrients you need. Meal replacements are often fortified with vitamins, minerals, protein and fiber, which help avoid nutritional deficiencies.
Recording food intake helps people become aware of their current food-related behavior. Meal replacements are easy to track, making target behavior and self-awareness of success easy.
In 2018, researchers at the University of Oxford published a systematic review and meta-analysis of meal replacement therapy for weight management. They reviewed 14 studies that compared the effects of weight loss interventions that included meal replacements with other interventions.
According to the study, participants who received a meal replacement diet lost an additional 1.44 kilograms (3.17 pounds) in one year, compared to diet alone.
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The researchers also saw that participants in the meal replacement group who participated in weight loss programs to increase their activity lost 6.13 kg more within the group. *
This finding highlights the value of social support as such programs make it easier for people to follow a low-energy diet. The structure and external controls associated with these programs can also contribute to compliance.
According to our recent survey of dietitians, compliance was the biggest obstacle to their patients’ weight loss. Anyone who buys meal supplements at the grocery store can easily get tired of the same taste and give up; But behavioral programs or supportive communities will lead to greater adherence.
In many countries today, clinical guidelines for the treatment of obesity advise that individuals trying to lose weight should aim for an energy deficit of 500–1000 kcal. Unfortunately, these recommendations do not encourage meal replacement as a tool to help patients achieve this deficiency.
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Meta-analysis provides new evidence to inform clinical guidelines, particularly when it comes to obesity. The use of meal replacements as an effective diet for weight loss should be promoted as meal replacements have been proven to be effective and available without a prescription. However, it is important to note that as with any changes to your diet and exercise, individuals should always consult their doctor before embarking on a weight loss program.
Dietary supplements for weight management have also been reviewed by the European Food Safety Authority (EFSA). The Committee on Diet, Nutrition and Allergies was appointed to provide a scientific opinion on weight loss claims associated with meal replacements.
Not all meal replacements are created equal. Quality is a big differentiator, especially when it comes to off-the-shelf products.
In 2020, independent researchers studied the effectiveness and safety of Herbalife nutritional products used as a protein-rich meal instead of weight management. While the study was funded by the company, we had no control over the conduct of the study or manuscript preparation, including data analysis, data interpretation, or manuscript drafting.
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In their meta-analysis, they looked at randomized controlled trials of the company’s high-protein (HP) meal replacement (MR) products published through July 2019 in peer-reviewed journals. The researchers pooled data from nine studies, which included 934 participants: 463 in the treatment groups and 471 in the control groups.
Finally, they found that participants who consumed Herbalife Nutrition HP products experienced significantly greater reductions in body weight, body mass index, and body fat mass—compared to subjects who consumed a control diet.
In summary, these studies show that meal replacement works better than self-directed weight loss. Although popular diets can work