What are some of the side effects of meal replacement shakes?
3 mins to read
Whether you are someone with a busy schedule who needs to consume meal replacement shakes due to the lack of time or looking to lose weight, liquid meal replacement shakes are a great option to replace healthy meals.
Meal replacements are totally convenient.
They’re quick and simple to make and you don’t even have to dirty a blender if you buy the bottled kind.
Many shakes contain fewer calories than the solid meals they replace.
Therefore, if you’re concerned that you are not eating enough nutrient-rich foods, a meal replacement such as the Ultimate Cleanse Meal Replacement.
It is formulated with whole-food nutrition, patented and potent ingredients of more than 55 highly absorbable and functional ingredients.
You will also find it packed with fiber and protein, to support detoxification, cellular repair, and cellular rejuvenation.
Other benefits include maintaining a healthy digestive system, important for detoxification and immune health.
How Meal Replacement Shakes Work?
Good quality meal replacement shakes are high in protein, essential nutrients, dietary fiber, and digestive enzymes that are great for gut health to replace eating whole foods.
They fill you up but allow you to consume fewer calories which aid in weight loss without giving up muscle mass.
Some meal replacement shakes are premade, and you can get them in single-serving bottles while others come as a powder that you mix with milk or water.
Benefits of consuming meal replacement shakes
1) Filled with nutrients
A meal replacement shake is one of the healthy alternatives to incorporate into a healthy diet.
Rather than stopping by a fast-food restaurant, where many options aren’t healthy, drinking meal replacement shakes is the better alternative.
2) Low calories
A meal replacement shake is good for weight management or for anyone who is trying to lose weight.
It can help you end your hunger whilst providing some health benefits to your body.
3) High fiber
In addition to protein that helps you feel full, meal replacement shakes are often high in fiber.
This helps with digestive disorders and keeps you fuller for longer.
4) Promote weight loss
Research has found that meal replacement shakes can help with weight loss.
One study tracked two groups of people as they tried to lose weight over the course of 3 months.
At the end of the study, the group that did not use meal replacement shakes lost only 1.5% of their initial body weight.
The group that used replacement shakes lost 7.8%.
Side effects of consuming too many meal replacement shakes?
1) Artificial ingredients
Most meal replacement shakes have a lot of artificial ingredients because the powder mixes are processed.
The artificial ingredients help preserve the product and boost nutrients.
Many protein shakes also include added sugars so they taste better.
Artificial sweeteners are among the most harmful additives in the long term as they alter the composition of your gut microbiota which is the collection of microorganisms that help you digest food.
This can lead to serious, chronic GI problems, widespread inflammation, and permanent damage to the gut microbiome.
Some sweeteners, especially sugar alcohols like xylitol, are also poorly absorbed by the gut and cause diarrhea because they draw water into your intestine.
Protein shakes often have too much sugar and dairy products.
This can increase blood sugar and cause other health issues if too much is consumed.
Keep in mind that whey protein comes from cow’s milk, so you may want to find a protein mix that is plant-based.
Dairy-based proteins like whey and casein are known to cause digestive issues, especially for people with lactose intolerance and irritable bowel syndrome (IBS).
People with lactose intolerance are unable to fully digest lactose which is the sugar in dairy.
3) Contains food additives
Most meal replacements are full of food additives.
These food additives can cause gastrointestinal (GI) side effects like bloating, constipation, diarrhea, gas, and stomach pain.
This is because food additives are hard to digest as they sit in your gut for longer than food should, which gives your gut bacteria more time to eat.
As they eat, these bacteria produce gas, which causes bloating and stomach pain.
Gas also slows colonic transit which is the amount of time it takes food to travel through the colon and can lead to constipation.
In the long term, food additives can disrupt regulatory pathways in the intestine, which can result in the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders.
The fact is everything you ingest must go through your digestive system.
If you are someone which digestion issues, the Imperium Ultimate Restore is a probiotic food supplement for digestive and immune health that encourages the healthy balance of the gut for superior gastrointestinal with 50 billion CFU patented and clinically proven probiotic strain.
This important system which includes many components such as your large and small intestine harnesses all the micro and macronutrients your body’s cells need to function properly.
It is no surprise that maintaining your digestive health is an integral part of maintaining your overall health.
Imperium Ultimate Restore contains patented Lactobacillus paracasi and Lactobacillus plantarum, the strains best documented to survive transit through the harsh, acidic environment of the stomach to colonise the intestines.
Finding an additive-free, dairy-free meal replacement is hard.
Finding an additive-free, dairy-free meal replacement made with real foods is next to impossible as protein concentrates and isolates undergo heavy mechanical and chemical processing before becoming a meal replacement.
Sometimes, manufacturers use chemical solvents like hexane to isolate the protein from the food.
This means that what you end up putting into your body looks nothing like real food.
The problem with ingredients that look nothing like real food is that they are hard to digest.
Instead of protein concentrates or isolates, ingredients such as egg whites and almonds can be used in meal replacement shakes.
Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein for people with sensitive stomachs.
Egg whites are low in fiber, low-FODMAP, and have the highest protein digestibility-corrected amino acid score (PDCAAS) of any whole food.
Almonds are also low-FODMAP and gut-friendly.
Research suggests that almonds possess prebiotic properties, which means that they stimulate the growth of healthy bacteria in the gut which will improve the diversity and composition of the gut microbiome.