Last week I discussed in detail about the macronutrient: protein and following the publication, I got an email questioning whether or not protein shakes are best for meal replacement.
I did some research and came up with the following:
Protein supplement shakes are often touted as effective replacements for meals and weight loss. The first thing to understand is that when clinical professionals began promoting this measure, it was for medical reasons. This was for those who were required to lose weight as the weight was actually in excess to the point of being dangerous to their survival.
Another reason was for those unable to eat what their bodies required to remain healthy. This might be due to any number of illnesses, from cancer to the treatments for it. It was accomplished under the supervision of a medical professional to ensure the health of the patients. Today, it is being promoted for commercial use.
It is important to check with a physician to ensure that this will not be detrimental to the health of the user. Significant medical conditions could be exacerbated, if there is a lack of nutrients. It is also important to do some research. This is to ensure that whatever programme you are contemplating is designed to promote, not decrease health.
First things first
Protein shake meal replacements should still provide the required daily nutrients. If they do not, it is not only an unbalanced meal, but the weight lost may quickly return once the regimen is ended. A body that believes it is being starved will collect all it can when the individual begins eating normally again. This most especially includes fat calories.
The base of your meal shake should be a high-quality powdered protein combined specifically with water. A general recommendation is around 20 to 30 grams of protein per shake. Increase depending upon age, meaning the older you are, the more protein is required. Options include whey protein, milk protein blends, meal replacement powders, and egg, soy, or plant protein mixes. I personally use whey isolate protein powders since I am lactose intolerant.
It is best to add a quality fibre source such as psyllium, galactomannan, or chia seeds. Flax seeds or fish oil should also be incorporated for their high omega 3 fatty acid content. The consumers must make sure that with this, they are receiving adequate amounts of other nutrients like vitamins and minerals on a daily basis.
Deficiencies in these areas are one of the number one causes of disease development. Those who opt for a pre-made protein meal replacement powder need to read the label to ensure that none of the above elements are missing.
Down to the nitty gritty
With all of the health precautions and data, they next thing to take a look at is effectiveness. There have been numerous clinical studies in this area conducted all over the world. Science says yes, when implemented properly, protein supplement shakes as meal replacements can be an effective weight loss aid. That being said, this should be perceived as a temporary measure and never long term.
In one study conducted by the School of Medicine and VA Health Care System in California, protein shakes instead of actual meal replacement shakes were not found to cause any adverse renal or liver effects. Another trial, this one in Germany, discovered that not only were protein shakes as meal replacements effective for weight loss, but they showed potential for reversing metabolic syndrome in obese patients. Nearly 65% of subjects on a high protein meal replacement lost weight and almost 35% no longer met the number of criteria for metabolic syndrome.
Note:
Using a high protein shake as a meal replacement to lose weight is a safe and effective method so long as all of the nutritional parameters are met.
Stay tuned, friends. If you need help with building muscle or losing fat, shoot me an email: emmersoncampbell@gmail.com
