Weight loss shakes have been used for diet purposes for almost a decade. But, with a rise in the number of people looking to lose weight, more research studies are being carried out to find out how effective weight loss shakes are and how they can be more efficient in achieving weight loss goals.
It hasn’t been elaborated on how effective weight loss shakes are at helping you to lose weight. But, they are often used to replace the meals that you would eat to help you lose weight. Different types of products are used for weight loss purposes from weight loss shakes, smoothies, protein drinks, meal replacement bars and soups. Weight loss shakes and supplements normally have a combination of low-calorie energy composition foods, similar to that of a low-calorie diet.
They work by replacing foods that you need and thus controlling your portions. They also reduce your food cravings by making you feel full. This has been shown to help reduce weight, though most of the time they work as a short-term fix. The short-term effect often makes it difficult to maintain weight loss over a long period, especially if you lack discipline when it comes to changing and sticking to healthier habits and a healthy lifestyle for good. Here’s a look at how to choose the best weight loss shakes of 2023.
Nutritional content
Shakes and supplements work but the only problem is that some contain unhealthy ingredients that may be unsafe, especially when consumed in large quantities. Check the nutritional content of the shakes and ensure that it contains the right amount of calories, protein and carbohydrate content. Most meal replacement shakes contain around 15 to 20g of protein and 30 to 40g of carbohydrates. Shakes that are meant to help you build lean muscle normally have more protein.
Also, consider the fibre content. Your digestive system requires more fibre content to help with digestion and also make you feel fuller for longer, therefore, preventing you from eating excessively. The shake should contain a minimum of 4 to 7g of fibre in a serving. You might also experience vitamin and mineral deficiencies so it’s important if you consistently replace your meals with shakes and it’s advisable to check the vitamins and minerals present in the shake. This will help you keep track of the number of nutrients consumed in a single shake to ensure that your body is getting enough. These are the best weight loss shakes to try.
Calorie count
Too many calories cause weight gain and lack of enough calories cause nutrient deficiencies, lack of strength, and fatigue among many other side effects. Before buying any shake, especially those with the lowest calorie just because you want to shed a few pounds, find out if you are disciplined enough to curb any hunger pangs and lower any chances of overeating later.
People have different calorie intakes and requirements. Some people prefer eating one or two large meals after taking a meal replacement while others prefer having 90-calorie shakes increasing their hunger and ending up too hungry and overeating later. Shakes are mostly meant to replace meals or help you build lean muscle and in most cases will contain more calories per serving. It’s therefore, up to you to ensure that you monitor your calorie count.
Taste
Shakes come in different flavours resulting in different tastes. Each person has their preference when it comes to picking flavours and what might be suitable for you might not be suitable for another person. If you love a certain flavour or type of beverage, for example, sweetened beverages, you can always find one.
Price
Weight loss shake prices differ depending on the brand and ingredients contained in the shake, with some companies selling them at a very high cost and others at a low cost. If you are looking for a meal replacement shake, choose one that fits within your budget. This will save you money in the long run, especially if you’ll be buying it frequently. Apart from the price, consider the nutrients you’d like to get out of the shake. The more nutrients you’d like to get out of a shake, the more it might cost to buy the shake.
No matter what your goal is, whether it’s to build lean muscle or weight loss, shakes can be beneficial. You just need a balance of essential nutrients by picking the right shakes. Weight loss shakes can either help you cut down calories if that’s your goal or add calories if you want to add weight or carbs for those that work out often and need energy. But, you need to take them alongside a healthy diet, lifestyle and exercise schedule. Consult your doctor to determine the best weight loss approach.
Alicia Saville did her degree in psychology at the University of Hertfordshire. She is interested in mental health, wellness, and lifestyle.
