For women, it is really a huge lift to have something that can help them with their fitness or weight loss goals. However, they would prefer something that is straight and on-point like meal replacement shakes for women. Yes, even in losing weight, women are too sophisticated and “picky.” Besides, these shakes, when used to replace a meal or two, are not close to being harmful. In fact, they are one of the most effective ways to achieve a sustainable and significant weight loss. Among the many best meal replacement for the ladies are the ones that contain a good deal of calories and nutrients. Moreover, they also contain satiating ingredients that can help in making you feel full and satisfied until your next meal comes up. Nonetheless, you should not be deceived by commercial meal replacement shakes, as they usually contain too much additives and sugar. Your healthiest option is and will always be making your own meal-replacement shakes at the comfort of your home!
Keep an Eagle’s Eye on Calories
First and foremost, you must make sure that your meal replacement shakes have enough amounts of calories to help you meet the minimum caloric needs on a daily basis. The minimum number of calories a woman needs is 1,200 per day, as what the American College of Sports Medicine explained. If you are to eat two meals during the day (amounting to 900 calories), you shake must contain a minimum of 300 calories. Remember that eating too few calories will be make it difficult for you to acquire the nutrients needed for your body’s health. On the other hand, your meal replacement shakes may cause you to gain excessive weight if and only if you exceed the daily calorie needs. This is most especially for weight loss when combined with other meals and/or snacks. Nonetheless, it is always best to ask your doctor or dietician how many calories you should be consuming each single day, so as to achieve your weight loss goals and maintain a good health.
How to Maximize Your Meal Replacement Shakes
Sure enough, you want to maximize weight loss by using meal replacement shakes, as they really work magic. Nonetheless, below are some tips on how to get the most out of them!
- Unless you are under a supervision of a dietician or doctor, try to limit the use of meal replacement shakes to nothing more than two meals (simply put, one meal and one snack) per day.
- Your shakes should at least contain 200 calories and a well-balanced carbohydrates, protein, essential minerals and vitamins, and dietary fibers that your body needs. This is really important, as meeting your required nutritional upkeep gets rid of adverse effects on your health and prevents hunger.
- If possible, use meal replacement shakes only for the most burdensome meals. For instance, you forgot to eat breakfast or you indulge in sweets and donuts, better swap it with a meal replacement shake. If you are quite busy to take your lunch, better surrender to the convenience foods and swap it with a meal replacement shake.
- Avoid using different products, despite being bored to drinking shakes. Instead, try other meal replacement shakes and/or other meal replacement products to add some variety.
Now, let’s move forward with the kind of shakes you should make at home. Ready? Read on!
Should Be Packed with Protein
Among the many micronutrients – protein, fiber and carbohydrates, among others – protein is the most satiating of all. This means that it helps you feel a bit more satiated, helping you to eat less, avoid unhealthy snacking and, more importantly, lose weight efficiently. Moreover, protein increases your thermogenesis or simply called heat production in your body, something that can boost calorie burning. Lastly, if you are engaged in strength training program, which is a sensible strategy, apart from dieting, eating the right amount of protein can support fat loss and muscle gain. Good sources of protein to add into your meal replacement shakes are pea, tofu, brown rice, whey protein, casein, low-fat yogurt, seeds and nuts.
Fill It Up With Fiber
Fruits and vegetables are jam-packed with lots of minerals, vitamins and antioxidants. They are also rice sources of fiber, which is a structural component of any plant foods in which your body can’t digest. Hence it makes fiber virtually calorie free in one way or another; nonetheless, since it takes up space in your tummy, you will feel full. Pack your shakes with lots of fiber to make it more fulfilling and satisfying. You can also try low-calorie blueberries and/or blackberries, fiber-rich apple slices (with its skin on it), and a handful of Popeye’s spinach!
Other Ingredients You Can Add
Your meal replacements shakes should have the nutrients that you would get from a full meal, thus include them with carbohydrates, protein and healthy fats. Simply choose a low-calorie base like low-fat coconut milk, almond, soy milk, and/or low-fat cow’s milk. Add your preferred choice of fruits, vegetables and protein. There are also other ingredients that you can add – namely, flaxseeds, chia seeds, almond butter, walnuts or avocado, all of which are great sources of healthy fats. Lastly, avoid adding both honey and sugar, so you can keep the calorie count in check.
Basically, shakes that contain low amounts of calorie can also work miracles on you, as they are geared specifically for weight loss. Although they similarly have the same cost with high-protein meal, this kind of shake contain less carb fats, protein, and, of course, calories per serving. So pack your shakes with protein and get ready to reap some awesome weight loss benefits. Go!
This kind of shake is blended specifically for individuals who are into a low-carbohydrate diet or if they simply would want to control their carbohydrate intake. The calorie counts on these shakes vary, but they tend to be much lower than your any average meal replacement shakes. The carbohydrate content of this shake alone starts from 0 grams. Now, isn’t that worth trying?
Be sure to keep all of these in mind, as they are really guaranteed to rock your weight loss world. Pick whichever you like and do it wholeheartedly.
Which meal replacement shakes for women are you likely to try at home? Let us know at the comments below!