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Why you should consult a doctor before using meal replacement shakes | IMPERIUM GRP PTE LTD
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Wellness

Why you should consult a doctor before using meal replacement shakes

Time to Read

3 mins to read

Meal replacement shakes have always been very popular to encourage weight loss, but how do you know if they are a great choice for you?

We should begin by first understanding what are meal replacement shakes.

Meal replacement shakes provide a prepackaged amount of energy and nutrients, although these vary greatly among products. The advantage of consuming shakes as a meal replacement is that it offers us a pre-measured amount of nourishment with specific calorie, protein, and nutrient levels with the added promise of fewer calories to help individuals in losing weight.

 

The simplicity and convenience of meal replacement shake eliminate the need to weigh, measure, or estimate portion sizes which gives it the illusion of the best meal replacement.

 

These products are often sold as powders, to be mixed with water or other liquid, or in ready-to-drink containers.

How do they work?

Meal replacements are kilojoule-controlled products designed to facilitate rapid weight loss and at the same time conserve lean body mass (that’s your muscles and organs).

 

The formulas have a high protein base (from the milk or soy-based powders that are mixed with water or skim milk), usually contain few carbohydrates, and are supplemented with vitamins and minerals with the added benefits of being low calorie.

 

Individuals who opt for meal replacement shakes are looking to forgo regular meals as they believe that meal replacement products can be a good substitute for them to achieve their weight loss goals or to gain muscle.

Not all meal replacement shakes are created equal.

Although meal replacement shakes have often had a good reputation, it is unfortunate that not all meal replacement shakes are supplemented appropriately (for a low kilojoule diet) — some are particularly high in sugar to cater to their diverse flavours. Hence, they may not be suitable for trying to lose weight.

 

The term “meal replacement” is also not defined by the Food and Drug Administration (FDA), but in order for an individual to obtain all the essential vitamins, it is important to choose supplements that include all of the “essential” nutrients.

 

An “essential nutrient” is a compound that your body can’t produce on its own and is needed for health and everyday functions.

 

There are six classes of essential nutrients: water, carbohydrates, proteins (essential amino acids), fats (essential fatty acids), vitamins, and minerals.

 

To ensure what you’re buying contains the necessary vitamins and minerals, look for products labelled “formulated meal replacement“.

Why you should consult a doctor before consuming meal replacement shakes?

There is a possibility for individuals with nutrient deficiencies whereby if the incorrect meal replacement shakes are taken, it can increase health issues such as gall bladder and liver inflammation, while potentially exacerbating diabetes due to its high sugar content within meal replacement shakes.

Before opting to add meal replacement shakes into your daily meal intake, you should ask yourself.

  1. Do you have any other health conditions that might put you at risk of achieving a healthy lifestyle?

  2. Do you have diabetes and need to limit your total carbohydrates and added sugars?

  3. Do you have any conditions that require a fluid restriction such as chronic kidney disease or congestive heart failure?

  4. Are you lactose intolerant?

  5. Do you have any food allergies? Such as the requirements for a gluten-free option.

  6. Do you avoid animal proteins and follow a vegetarian or plant-based diet?

  7. Is the intention to use the shakes as a meal replacement for all meals or just to replace one meal per day?

In order to find the answers to most of these questions, you probably need to have a blood test, check your liver function, get a referral to a dietician and talk to your GP about monitoring your health while you are on any of these meal replacement shakes.

 

Only after you have received your medical results and determined what your health and wellness goals are, you can begin to consider a meal replacement plan.

 

You can start by replacing one meal or you can use it as a sole source of nutrition, consumed three or more times per day.

 

While most meal supplements provide about 150 to 200 kcal, some may contain more than 400 kcal each. If used enough times, it can be seen as a complete meal replacement.

Choosing the product that fits your needs:

Losing weight

To lose weight, the best meal replacement shakes choose do not have added sugars or dextrins/maltodextrins (sweeteners made from starch). Don’t select those with added branched-chain amino acids (BCAAs), unless you want to promote muscle growth along with your weight loss.

Vegetarian or Vegan 

If you are a vegan or a vegetarian who avoids dairy, don’t choose milk-based protein shakes (e.g., whey, casein, or milk proteins); instead choose 100 percent plant proteins (e.g. pea, soy, hemp, rice).

Diabetes

Patients who have diabetes should choose protein shakes low in sugar (less than 5 grams) and total carbohydrates (e.g. don’t choose products with sugar listed as one of the first three ingredients).

What does the research say?

Research supports that meal replacement shakes can be a safe and effective way to lose weight in the short term, but without a long-term strategy to reintroduce whole foods, it is easy to fall back into old habits and regain weight.

 

Weight loss maintenance strategies such as food shopping and meal prepping can seem burdensome to someone who is new to adopting these habits and they may find them unsustainable.

 

Therefore, weight loss programs that recommend meal replacements are only effective if they include education to help individuals transition into a lifestyle that supports health and weight loss long term.

Transition to healthy eating.

While meal replacements are useful for some people in the short- to medium-term, the key to maintaining a healthy weight in the long term is to find an eating pattern you can stick to.

 

If you can move to a healthier eating pattern by incorporating more complete meals than you had before meal replacements, you can sustain a long-term weight loss plan.

 

Meal replacements, like any diet, are no magic bullet to improved health. It is important to address lifestyle, social factors, and habits that influence your diet and exercise program.

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