How To Use Meal Replacement Shakes For Weight Loss
How to use meal replacement shakes for weight loss, Not all foods or drinks that are considered healthy actually provide health benefits. On the other hand, an error in how to consume it can actually make the food or drink bring bad effects to the body.
An example is protein shakes. Many people think this is a healthy drink and can lose weight. A protein shake is a drink of protein powder mixed with water, and meal replacement shakes twice a day.
And we have to know when is the best time to drink meal replacement shakes? This nutritional supplement is usually taken by people who want to lose weight or increase muscle mass. However, there are some things related to the risks and side effects of protein shake that are important for you to know.
Protein is an important nutrient that the body needs to repair damaged cells and tissues. Furthermore, protein helps to create various vital components in the body, including hormones, antibodies, and blood clotting agents. and how to use meal replacement shakes for weight loss?
Protein shakes can do meal replacement shakes work for those of you who have difficulty meeting protein needs through food or need a higher protein intake for certain reasons, replacing all meals with shakes such as being on a diet or undergoing an exercise program to build muscle, need a meal replacement shakes and exercise.
Protein shakes are included in the type of nutritional supplement. The term itself comes from a protein shake whipped way it’s presented ( shake it up diet ) in a bottle until dissolved.
Types of Protein
There are several types of protein that are used as a diet using shakes, namely:
It is among the most sought-after kind of protein shake. This type of protein contains essential amino acids from cow’s milk that are easily absorbed by the body.
Similar to whey, casein is also derived from cow’s milk and contains essential amino acids. The difference is, casein is absorbed more slowly by the body.
Protein from soy is an alternative for those who are allergic to cow’s milk. Soy protein is also a source of essential amino acids and isoflavones.
Protein hemp (rami)
Hemp protein is a plant protein high in omega-3 and omega-6, but low in essential amino acids, especially lysine.
In addition, there are protein shakes made from rice protein, pea protein, and egg protein. Certain protein shakes contain the protein types mentioned that are listed above to enhance the kinds of amino acids that are in them.
How to Use Meal Replacement Shakes for Weight Loss
Make sure to buy the right protein shake for your purpose
How to use meal replacement shakes, Rethink the purpose of consuming protein shakes. Do you want to lose a certain amount of weight or want to switch to a healthier one? Or maybe you want to increase your protein intake because you want to do physical activity. This goal deals with the best way to use meal replacement shakes.
The first contains casein protein to make the stomach full longer because it is slowly digested. Then there is whey protein which is absorbed quickly by the body, with how to use meal replacement shakes for weight loss are high in carbohydrates and can cause you to increase weight. There is how to use meal replacement. Therefore, make sure to buy a protein shake that is fit for the purpose.
Use frozen berries
What can I eat with meal replacement shakes? Some people make smoothies with protein shakes. Most will add fruit on top. Weight loss coach Stephanie Mansour suggests adding frozen berries to a protein shake.
Are meal replacement shakes good for breakfast? Starting the day with a smoothie only takes a minute. All you need is a handful of frozen berries, a little milk and water, and a protein shake. Breakfast with a smoothie packed with protein can boost your metabolism and keep you full for hours.
Protein shakes are often eaten with whole grains because they are considered healthier. But there are people who do not like this way. The health expert said it was normal. But it never hurts to change recipes and experiment. Different flavors are effective for weight loss.
His recommended method is to replace the seeds or nuts with tahini. Made from sesame and corn, this food item can add a great taste. A mixture of 3-4 grams of protein shake with tahini is higher in protein and rich in vitamins.
In addition, you can also add quinoa to a protein shake. One cup of quinoa contains 8 grams of protein and 5 grams of fiber Mixing protein shakes with quinoa can make you feel fuller for longer.
Another benefit of this drink is that it has a low glycemic index so it will not increase blood sugar like other powders that have artificial sweeteners and sugar. Another option is to add 3-4 grams of cocoa beans to a sweet-sour or vanilla-flavored smoothie for added texture and chewiness.
Add healthy fats and fiber
Celebrity chef and nutritionist Serena Poon says, for protein shakes, make sure to add a little healthy fat and fiber. Add healthy fats like avocado, peanut butter, and coconut oil to a protein shake. Another option for fiber is almost any vegetable.
Fiber also helps the digestive system run smoothly so that the stomach will not experience bloating. However, avoid too many raw vegetables because they are difficult to digest.
Choose the flavor that suits you
Everyone has different tastes. If you like sweetness, you can choose a chocolate protein shake. Get creative with the extracts used and the taste of the protein. Even try drinking it hot or cold, variations are beneficial.
Avoid protein shakes high in sugar or processed ingredients
Protein shakes give a healthy impression. But actually many contain added sugar and processed ingredients. Poon warns, before choosing a protein shake, try to always read the packaging label.
Watch out for anything that has more than 5-10 grams of sugar, a long list of ingredients, or anything that doesn’t pronounce or sound like a chemical.
It is also important to look at the integrity of the manufacturer and only buy from companies that are trusted to get natural and healthy ingredients.
Experiment with different milks
What to eat with a meal replacement shake, Anything mixed with a protein shake can give it a different texture. If you want something creamy, add cashew milk to a protein shake. Cashew milk is great and full of healthy fats.
Meanwhile, if you want to consume a low-calorie protein shake, adding unsweetened almond milk can be an option. If you want a tropical taste combined with pineapple or mango flavors, coconut milk is the best. Using something more than just water can give it a different taste and consistency.