Meal replacements for weight loss, nutrition

Meal replacements used alone are not a panacea for weight loss, but when combined with a healthful diet and an exercise program, they can control calories while providing wholesome nourishment.

Several studies examining the effects of meal replacements found that participants were able to successfully lose weight while consuming them as part of a nutritionally balanced diet.

One study followed dieters for 10 years, and found that those who used meal replacements, on average, weighed 33 pounds fewer than people who did not use the replacements. In all, participants reported that dietary compliance and convenience are the greatest benefits of using a meal replacement.

Remembering there are only three food groups -- protein, fat and carbohydrates -- the following ingredients make up the perfect meal replacement:

Protein powder. Make sure this is a "natural" protein powder -- for example, only whey protein, amino acids and maybe some digestive enzymes. No sweeteners, no added vitamins or minerals, and no coloring.

Carbohydrates. A small handful of fresh or frozen berries makes this a tasty smoothy. I like a mix of strawberries, blackberries and blueberries.

Fat. You can either take some fish oil directly before you consume the shake or put some flax oil or something similar in the blender. I like Udo's brand of essential fatty acids. It actually enhances the taste and consistency of the shake.

Usually I'll take a meal replacement shake in the evening, especially if I'm late getting home and it's past time for dinner.

Comments

[neil maycock]

I have heard that snacking is one of the main problems, with effective weight loss. This can be combatted by either dried fruits or nuts, or supplements such as hoodia or ephedra