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Should I Replace a Meal With a Shake?

By Rachel Carver

When it comes to weight loss and trying to follow a balanced diet, busy days can become challenging. If you only have 10 minutes before your next meeting and don't have a lunch in the fridge, what should you do? Most vending machine food is full of sodium and added sugar. You don't have time to make a run for a salad. But what about a shake?

Meal replacement shakes are convenient and can be found in any grocery store. But is it a good idea to rely on these pre-made drinks instead of real food on a regular basis? Read on to find out.

Shake Types

To evaluate meal replacement shakes, you need to first define your purpose for them. Many shakes are designed for weight loss. However, others are meant for busy people who might not have time to eat real food.

Huel and Soylent shakes are a complete meal. These shakes are not low-calorie and are not designed for weight loss. However, they are popular among athletes and with busy people.

Can a Meal Replacement Shake Actually Help You Lose Weight?

Even a meal replacement shake designed for weight loss might not be the best solution for you. A meal replacement shake is a much healthier option than ultra-processed foods. If your choices are a shake or fast food, the shake is a much better option. The shake will give you important vitamins and minerals and will help you control your portions, which are important to weight loss.

However, real food is still better than a meal replacement shake whenever possible. A diet consisting of regular shakes is not a sustainable option. These shakes also lack fiber, which can keep you feeling full longer.

If you consistently skip breakfast or another meal, a shake can help you bridge the gap. Consider adding some fruit with a nut butter or a piece of whole grain toast to give yourself that fiber boost. Avoid relying only on meal replacement shakes because the drastic calorie restriction will not keep the weight off long-term.

Look for these items in a meal replacement shake.

All three macronutrients - Meal replacement shakes should have carbs, protein, and fat. Shakes lacking any of these macronutrients will leave you unsatisfied and make you more likely to overeat later.

Enough calories - You want to select a shake that will give you similar nutrients to a meal. This might mean it has 300-400 calories, 15-20 grams of protein, 5 grams of fiber, and 10-13 grams of fat.

Vitamins and minerals - If a shake will be your meal, it needs to contain the same vitamins and minerals as food. This means the shake should be 25-50 percent of the recommended amount of important vitamins and minerals.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Temple, Tex.

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