Meal Replacement Shakes and Solid Food Consumption - Key Things You Really Should be Aware of

By Lana Myerson

Try getting the opinion of a dieter who has been there and done that and you'll get the exact same answer: Dieting to lose weight is always a pain. The temptations to abandon the program can get a little too much that can just make you want to quit. For example, you will be prone to cravings for sweets and pastries while conveniently forgetting that you have an aerobics or strength training regimen to go to. Sooner or later, you'll get so tired with calorie-counting and portion-sizing that you might as well just abandon that altogether.

However, when meal replacement products came into the picture, the burden that dieters feel was eased a bit. Liquid shakes, in particular, contain just the right number of calories, vitamins, minerals and other nutrients to bring about weight loss while giving your body the nutrition it needs to prevent those sugar cravings from occurring.

You can just mix these shakes in a blender with other fruits or simply with water in a shaker cup and take it on the go. And for dieters on a budget, the fact that meal replacements only cost less than $5 per serving make them reasonable.

If you replace two meals with meal replacement shakes (the maximum you can do without your doctor's supervision), you will be taking in anywhere from 400 to 600 calories since most replacement beverages contain 200 to 300 calories per serving.

Now, in order for adults to meet their daily metabolic requirements, they need 1,200 to 1,500 calories. So if your meal replacement shake provides you with around 500 calories, you will need to eat other food sources to fill the 700-calorie deficit. You cannot depend on meal replacement shakes alone since a caloric-intake that is lower than 1,200 calories each day will hinder your weight loss efforts since this will considerably slow down your metabolism.

Just because you need to complement your meal replacement regimen with solid food items does not mean that you should just eat anything. If you just eat chips, pastries and all other junk foods, you will not be advancing your efforts to lose weight. Ideally, your remaining 700 calories should come from legumes, whole grains, fruits, and lean proteins.

You should also learn to eat every 3 to 4 hours to keep your blood sugar levels at an even keel. Having small frequent meals will also keep your metabolism running, making you less likely to go hungry. Bring fruits, nuts, trail mixes, and granola bars with you wherever you go so that when those hunger pangs strike, you will have a low-calorie option to tide you over until you next main meal.

One thing that you should always watch out for when you are on a liquid replacement program is your blood sugar levels plummeting dangerously low. Hunger, tiredness and headache are signs of an impending sugar crash so you should refuel with a healthy snack right away. However, if you eat nutritious meals often to complement your liquid replacement program, you will prevent this and smoothly be on your way towards a healthier and fitter body.

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