Designed to have fewer calories than an average meal, meal-replacement shakes include all the vitamins and nutrients needed for the rest of the day. While taking such shakes, one needs to make sure it is followed by healthy dietary and lifestyle habits in order to drop some weight.
Generally, it is a good idea to drink the shake for breakfast in the morning. It goes without saying that your dinner, lunch and snacks ought to be low in calories and sugar-free. Such changes make you lose weight faster and easier to sustain.
Here are a number of tips on what properties to look for:
Avoid sugar
When your liver is unable to absorb the excessive amount of sugar, it is turned into fat.
You should avoid the following foods, among others:
~ Spirits (and alcohol)
~ Sweets, pastries, cakes, biscuits
~ Jarred fruits
Fruits can be consumed in larger quantities quite safely as fructose doesn’t make you gain weight like sugar. However, it is best to eat everything in moderation. Fruit is an excellent choice as a healthy source of carbohydrates.
Low-caloric diet makes our body use fat as fuel
Consuming excessive calories, your liver transforms them into fat. If you alter your dietary habits and avoid sugar, your body will use fat for energy. Seek shakes that are lower than 200 calories. Also, avoid eating foods low on nutrient properties such as donuts, French fries, corn dogs, popcorn, etc. Such foods are rich in calories and low in nutrients.
Know that there are different carbohydrates
After consumption, they can either be transformed into sugar or as protein. Simple carbohydrates are easier to digest providing us with energy in a short term. Dairy products and juices are the sources of such carbs. Complex carbohydrates work vice versa – they take more time to digest, yet provide more energy in a longer term (grain products, greengrocery). Thus, aim for shakes with food fibers and low on carbs so that they fill you up and you shed weight faster.
20g of protein or less
In addition to enhancing your metabolic process, shakes also help to get rid of fat and keep you full longer. For you to choose the right shake, choose one with 20g of protein per serving.
Add greengrocery in your menu
They are rich in fiber, which is paramount for you to lose weight. It goes without saying that fruits and vegetables are the key to good health due to the abundance of vitamins and minerals. What’s more is that they reduce your craving for unhealthy snacks, give you energy and are low in sugar.
Cut Down On Salt
We should aim for less than 1500 mg of sodium per day, and definitely not more than 2300 mg. 1500 mg of sodium amounts to 0.75 teaspoons or 3.75 grams of salt per day, while 2300 mg amounts to one teaspoon or 6 grams of salt per day. Try to avoid eating foods high in salt.
GMOs and gluten-free
Your diet should be free from GMO and gluten containing products. This includes paying close attention to the greengrocery you buy.
There are plenty of shakes available in the market to meet the preferences of vegans, lactose intolerant patients, those on a weight loss diet, sports enthusiasts, etc.
With the above tips, I am sure you now have a better idea on how to choose a proper nutrition shake.
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