Diet shakes: should you or should you not.
When it comes to losing weight, an increasing number of people have opted for diet shakes as one of the means to help them get rid of that extra weight. Even so, diet shakes have come under criticism as a short term solution to a long term problem. But do they really work? And if so, are there any side effect or health risks that you should be concerned about? What do diet shakes really contain? In this article, we take a look at diet shakes, what’s true and what not true about them and whether or not they help in weight loss.
What are diet shakes?
Diet shakes serve as a replacement for your regular diet and are intended to provide the nutritional needs of a full meal. They often come in in pre-mixed forms in a can or a bottle but can also come in powdered form that you then mix with a preferred beverage such as water or milk. The intention behind diet shakes is to reduce your overall energy intake by serving a low-kilojoule shake that will ultimately help you in losing weight. Most diet shakes contain about 200 to 400 calories, some essential vitamins, minerals, fiber, and substantial levels of protein. Different diet shakes have different proportions of nutrients.
How do they work?
Diet shakes are purposed to influence weight loss while still maintaining a lean body mass. They contain fewer calories than the average meal. The formula for the diet shake consists of considerable amounts of protein, low carbohydrates, vitamin, and minerals. So primarily, diet shakes do work. However, they are not meant to be a long term solution, although they can be a good way to start your weight loss regimen. According to Claire Collins, a professor of nutrition and dietetics at the University of Newcastle, meal replacement shakes try to cover the body’s protein requirements in as few kilojoules as possible.
However, it is important to know that not all diet shakes are suitable for weight loss. Some diet shakes may contain high sugar levels not ideal for weight loss.
Benefits of diet shakes
With more and more people going for diet shakes as a way of losing weight, it’s essential to know what they can do for you and the best way you can take advantage of them to achieve your goal.
- They are an excellent way to jump start to your weight loss regimen
Having a low-calorie intake is key to reducing weight, and that is what diet shakes aim to do. Cathy Nonas, RD, a spokeswoman for the American Dietetic Association and director of Obesity and Diabetes Program at North General Hospital in New York City argues that they especially are useful for women who have little leeway in calorie intake, and who, when they exceed their calorie quota even by a little, can’t lose weight.
- They can also help you speed up your weight loss.
Diet shakes can help you lose weight in a short period, so if you are looking to lose weight fast for a wedding or other momentous occasion, diet shakes can help you get there. With high-calorie restrictions, this eventually leads to quick weight loss.
- They don’t require a lot of time to prepare
Diet shakes don’t require to be cooked or specially prepared. They are great for when you are in a hurry to get to work. So you can save time by taking diet shakes as opposed to making a full meal. They are also available in different flavors, so you won’t get bored drinking one flavor every day.
- They help with digestion
Diet shakes also help with digestion. Because they are usually in liquid form, they are easier to absorb and digest than solid foods. They, therefore, relieve the digestion burden caused by highly inflammatory foods.
Are there any risks and side effects?
While diet shakes may be effective in inducing weight loss, it’s not all glamour. There could be some potential problems brought about by some diet shakes.
- They may contain unhealthy additives
Some diet shakes may contain unhealthy additives such as sugars, artificial flavors, corn syrup, chemical preservatives, and other harmful chemicals, which may end up doing more harm than good. So you have to be careful when choosing the right diet shake for you.
- They are not favorable on the long term
It’s also important not to use them as a long term solution for weight loss. They are not meant to replace a full meal healthy diet entirely.
- Some may have side effects
Some diet shakes can also have some side effects such as bloating, gas, diarrhea, and cramps, especially to people who are lactose intolerant. Therefore, it’s essential to check the bottle for ingredients before taking them.
Are diet shakes safe?
Ideally, diet shakes are safe for consumption. However, as stated earlier, it is wise to be careful while choosing your diet shake; remember that they are not meant to replace your meals entirely.
Best diet shakes
Keto diet shakes are some of the best shakes on the market. They are low on carbohydrates and delicious with a number of different flavors available. They are also great for inducing ketosis or rather burning of fat. You are also less likely to feel hungry after taking them.
You can also look for shakes that have fiber (3 grams), have no corn syrup, have protein (15 grams), with less than 10 grams of sugar and no hydrogenated vegetable oils.
Conclusion
Diet shakes can be an effective way of achieving weight loss in a short period. However, you have to keep in mind that they are only a short term solution; effective weight loss requires long time lifestyle changes. Also, be sure to choose diet shakes that check all the right boxes.