The Truth About Meal Replacement Shakes

Maintaining your health can sometimes be quite difficult. Whether you find it hard to stick to a healthy diet or you can’t seem to find the motivation to go to the gym, there might always be a reason why you can’t lose weight. However, some people turn to a meal replacement shake as a way to try and eat less, but still get all the nutrients that they need. There’s a lot of information floating about on the internet about these shakes, and it can be confusing. So, if you want to know the truth about meal replacement shakes, keep reading…

Different types of replacement shakes

To lump all replacement shakes into one category and say whether they’re good or bad, would be wrong. This is because there are so many different types of shakes out there that are all designed for different needs. There are ones that are used by body builders to try and help them bulk up, others have less calories but high nutrition to help you eat less, and some may even have stimulants in them, like caffeine to give you a boost of energy and supress your appetite. So just because a replacement shake doesn’t work for you doesn't mean it's the shake’s fault. You need to find one that meets your needs rather than any old one that’s cheap. Spend some time researching what type of shake you’ll need, and you’ll definitely see better results.

Protein levels

One of the key things you want to look for in a meal replacement shake is the protein levels. Protein is vital for your body’s health, so if you’re cutting out a meal, you want to make sure you’re still getting enough of this diet essential. First, work out how much protein you need per day. This is determined by considering your age, weight, and even how active you are. One of the best protein sources to look for in shakes is whey protein as it has every amino acid your body needs. Whey protein is a by-product of cheese production, so it may not be suitable for those who are lactose intolerant or follow a vegan lifestyle. However, the best alternative to whey is pea protein which is completely dairy-free and vegan, but it contains all the essential amino acids as well. So, when you’re looking for a meal replacement shake, make sure you check how much protein there is and where it comes from. This can really make a difference into whether or not your body feels satiated and healthy while drinking them.

Sugar levels

Although you want your meal replacement shake to taste good, you really need to avoid ones that have high sugar levels or lots of artificial sweeteners in them. You may even see sugars listed as things like fructose, corn syrup solids etc, so it’s smart to research what exactly is in the shake beforehand. Too much sugar will cause your blood sugar levels to spike and start to feel the negative side effects it can have, such as headaches and nausea. Aim to go for meal replacement shakes that have natural sweeteners like maple syrup, coconut sugar, or monk fruit. These will be much better for your body than artificial ones, as those have been linked to certain cancers and other life-changing illnesses. So, you can still have a shake that tastes delicious without all the sugar if you opt for natural sweeteners instead.

Quality of shakes

There’s a common misconception that meal replacement shakes will leave you with malnutrition, but nowadays this definitely isn’t the case. High quality shakes will actually encompass all the nutrition that you need and have your essential vitamins and minerals. Sure, you can find some that are poorly made and are full of sweetener and filler ingredients, but there are some real top notch shakes out there that probably have more nutrition in them than your last meal. So, if you only consume low quality replacement shakes, then of course you’re going to feel unwell and constantly hungry. But if you go for one that’s able to satiate you, tastes good, and provides you with the vitamins and minerals your body needs, you’re much more likely to maintain a healthy diet while drinking the shakes.

Know your nutrition goals

A common mistake a lot of people make when incorporating replacement shakes into their diet, is not knowing their own nutrition goals. Every person will have a different caloric and protein intake, so it’s vital that you know what your personal needs are. Work out how much of each nutritional supplement you need and that way you’ll be able to find a meal replacement shake that has the correct amounts for you.

So, the question of whether meal replacement shakes are healthy is completely open-ended as the answer is determined by the type of shake you use. If you constantly drink shakes that offer you no nutritional value, then you’ll definitely feel unwell in a short space of time. Opting for high protein shakes that cover all your essential amino acids will provide you with a boost of energy and help you to feel satisfied for longer. The truth about meal replacement shakes is that they can be unhealthy if you use them wrong, but they can also be extremely healthy when used correctly and provide you with steady nutrition on a daily basis. If you’re thinking of adding meal replacement shakes to your daily routine, then be sure to know your nutritional needs and always check the ingredients.