Meal Replacements
You're hungry, but you don't have time for a full lunch. Or perhaps you've heard about the success of diets in which two meals a day are either shakes or bars, and the third meal is a regular one. Or maybe you know weightlifters and personal trainers who swear by protein bars and other supplements. Do meal-replacement supplements work?
The answer is yes, but there are some issues about using them. The good thing about meal replacements, whether they are bars or shakes, is that they do usually provide a good amount of nutrients for the calorie count. So for example, if your choice is between chips, cookies, and another snack food, or having a meal-replacement supplement, go for the meal replacement. It's more nutritious and will probably be more filling.
Also, because the replacement foods are properly balanced in terms of nutrients and calories, you could ostensibly lose weight by eating them if you're replacing high-fat, high-calorie foods in your diet with the meal-replacement bars or shakes. As long as you supplement them with real, whole food, there is a good chance you'll not only lose weight but also feel good and stay healthy.
Feel free to rely on meal-replacement foods sometimes, but remember, no bar or shake tastes as good as the right portions of steak, salad, a baked potato, and a glass of wine. Meal-replacement foods are useful only if they are substituted for unhealthy foods, not nutritious, satisfying meals.
There are, however, some negative issues with meal replacements. The first is that there are numerous nutrients in food, such as antioxidants, that are not included in supplements, so even if supplements are nutritious, they aren't whole foods.
Second, not all protein and meal-replacement bars and shakes are created equal. Some are high in fat, some are high in sugar, and some just don't have the nutrients they claim to have. It's difficult to distinguish one from the other.
Read the Label
I lost weight with shakes, and now I'm afraid to eat real food.
It's understandable to be nervous, but remember that you lost weight not because of the meal replacements, but because you decreased how many calories you ate and increased how much you moved. As long as your intake and output are in balance, you will maintain your healthy weight. Remember, you can always go back to shakes if the real foods aren't easy enough for you to control.
If you do need to use a meal-replacement shake or bar, look for those that have between 200 and 400 calories, with at least 25 percent of those calories coming from protein. It should also include at least 23 vitamins and minerals (which is more than most foods have). It's also helpful if the meal replacement has at least five or six grams of fiber.
Don't be afraid to complement these food substitutes with real food. These calorie amounts aren't that high, so it's perfectly acceptable to add a piece of fruit or some raw vegetables (and hummus, too!) to round out your meal.
One of the biggest problems with meal replacements is that they don't give diners the emotional and mental satisfaction that a real meal provides. So if you're eating a meal replacement, try to be sure that your next meal is a real one. Sit down at a table, and eat slowly rather than rushing, so that you feel satisfied on all levels.
If you can only reach for a candy bar as a meal, make it a Snickers. The nuts and calories will fill you up, so you will probably not need to eat more than the candy bar itself. Just make sure your next meal is a healthy one and includes salad or vegetables, as well as a source of protein that has little or no saturated fat. This will balance out the candy bar in your daily diet.
Stay Away from Added Ingredients
When you read the labels on meal replacements, look for ingredients that are actual food (nuts and whey, for example), and stay away from ingredients that claim to improve health on their own. Herbal supplements, carbohydrate blockers, or too much protein aren't going to make you healthier or fitter.
If the bar or shake has sugar or corn syrup as one of its first few ingredients, then it is no more than a candy bar. Also, look at the nutrition label to see what percentage of the bar is added sugar or saturated fats. Those are both unhealthy ingredients and won't help you be healthy or keep your weight in check.
