While there are numerous types of shakes available on the market, today I will talk about low carb meal replacement shakes.
Low carb meal replacement shakes include protein, minerals and vitamins, but have low-carb and low calorie to reduce your calorie intake. They provide all the nutrients you body needs to keep it healthy but contain less calories than a full meal.
Because these shakes are available in a number of options, understanding how the ingredients affect the body will help you determine which shakes are best for the purpose of weight loss.
Low sugar (less than 3 grams)
The liver is the organ responsible for processing sugar (glicose or fructose) and when the levels are high, it is forced to convert sugar into fat in your body. This is why you need to avoid sugar-rich foods when you want to lose weight. The best low carb meal replacement shakes are those with less than 3 grams of sugar.
Anything you eat or drink contains calories which provide energy for your body. If you consume more energy than your body needs, you will gain weight as energy is converted to fat. Reducing you calorie intake will lead your body to use stored energy for fuel. Choose shakes with less than 200 calories per shake.
Carbohydrate provides energy and eliminates cravings. Once ingested, it is transformed into sugar and if your body doesn’t need glucose for energy, it will be stored as fat in your body. On the other hand, if you don’t have enough glucose, your body will turn to protein to fuel your body, lowering muscle mass in the process which may cause stress on the kidneys and reduction in metabolic rate.
To help you lose weight, your meal replacement shake must be low carb. You may be thinking that if the shake is low-cab, how you will get energy? Well, these shakes replace the carbs with protein. By reducing carbs you will be reducing sugar and calorie levels but by providing protein and healthy fats, your body will still have source for energy.
Protein helps reduce cravings, boost metabolism and burn fat. It is processed in our bodies to build, restore and maintain muscle. The recommended daily allowance for protein is 0.8 grams of protein for each kilogram of body weight for sedentary people and up to 1.7 grams for those building muscle mass. A meal replacement shake should contain around 20 grams of less of protein.
Fiber gives you energy, without increasing blood sugar levels, gives you the feeling of fullness, reduces bloating, keeps the digestive system healthy and slow carbohydrate metabolism. Your shake should contain from 5-10 grams of fiber.
Although vitamins are essential for the body, it can’t product vitamins itself, so you need to eat them. Most shakes contain Vitamin A, B6, C, D and E, and calcium as well.