Can meal replacement shakes truly support weight management goals?

THE LOW-DOWN ON NUTRITIONAL POWDERS....

Protein and Meal replacement shakes/powders are different. Unlike Protein shakes, meal replacement shakes are intended to provide the nutrition of a full meal with all the required macro and micronutrients. They come in many forms, including ready made bottled and powder varieties to which water, milk or milk substitutes are added. Some can be sprinkled on foods directly. Many meal replacement shakes contain 200–400 calories and a combination of protein, fibre and essential vitamins and minerals (see 'Choosing the Right Shake' below for recommended amounts) and for these reasons can be a convenient way to get a healthy, low-calorie meal without all the preparation. Helpful for today's busy lifestyles. We must take into consideration, however, that the quality of ingredients and quantity of nutrients can differ substantially.

Considerations 1. Meal replacement shakes are portable and convenient, and they may help you resist the temptation to indulge in unhealthy processed foods 2. One of the biggest barriers to losing weight is quite often the time it takes to prepare healthy meals with high nutritional value. It’s much easier to grab processed convenience foods which hold less nutritional value and can harm your weight loss efforts 3. Most processed foods are full of sugar, refined carbohydrates and artificial ingredients (yuck!). Processed foods that are high in sugar, salt and fat may activate a perceived 'pleasure' which may lead to overeating. Conversely, meals made from healthy, whole foods are best for losing weight, but that is not always practical in today's busy worlds. The reality is that meal replacement shakes are an easy, convenient and healthier alternative to fast food 4. When looking to reduce calorie intake it can be difficult to get all the nutrients required to be healthy from your diet. There can be significant difference in the amounts and quality of nutrients provided, however the best meal replacement shakes contain protein, fibre and essential vitamins and minerals. Many are a good source of nutrients such as calcium, potassium, iron and vitamin D, which are often lacking in diets 5. They may well help you to lose pounds faster. Although reducing calorie intake is key to weight loss, sticking to a low-calorie diet can be challenging, especially if you end up feeling hungry. Meal replacement shakes may help you feel full while consuming fewer calories, particularly if high in protein and fibre 6. As previously mentioned, not all meal replacement shakes are the same. Nevertheless, many are high in protein which is one of the most important nutrients for weight management because higher protein diets lead to greater satiety (feeling of fullness), which can help you eat fewer calories throughout the day. There have been suggestions of many health benefits too, such as reductions in body fat and 'bad' LDL cholesterol. Bear in mind some meal replacement shakes are higher in protein than others. It's important to choose a shake that is high in protein and low in sugar

Potential issues with Meal Replacement Shakes Although there are many benefits to using meal replacement shakes to lose weight including their convenience, there are some potential problems. 1. Though there are plenty of meal replacement shakes that are made with wholesome, quality ingredients, there are still some on the market containing unhealthy ingredients like added sugars, corn syrup, partially hydrogenated vegetable oils, artificial flavors and chemical preservatives 2. Scarily, some shakes that are marketed for 'weight loss' contain more grams of sugar than grams of protein! Always read the label before making a purchase. A good quality shake contains fibre and a list of ingredients you can read. A healthy meal replacement shake should contain no more than a few grams of sugar 3. They're not necessarily a long-term solution for weight management. While many brands of meal shakes provide important nutrients, they cannot and should not completely replace a healthy wholefood diet. In addition to macro and micronutrients of body requires, whole foods contain antioxidants, plant compounds and enzymes that are difficult to put into a bottle. Some do, however contain limited amounts of these. Some shakes do contain fibre, although significantly less than the amounts found in whole foods like fruits, vegetables. Replacing meals with shakes is not a sustainable lifestyle for many - many social events include food 4. They don't fix unhealthy eating habits. While drinking meal replacement shakes can help you lose weight, they don’t force you to change your eating habits. A return to old eating habits once you no longer use meal replacements will likely result in regaining weight

Choosing the right shake Read the ingredients list! A quality product should include:

• At least 15 grams of protein per serving

• At least 3 grams of fiber per serving

• Less than 10 grams of sugar per serving

• No corn syrup or hydrogenated vegetable oil

• At least 33% of the Daily Value for vitamins and minerals

Summary Meal replacement shakes can be a convenient option for an on-the-go meal, particularly if you find it challenging to get all the nutrients required by the body when looking to reduce weight. It is, however essential to make a product choice based on the ingredients. A meal replacement shake should contain high amounts of protein and be low in sugar and artificial ingredients.

Hendry's Health chooses to stock only the highest quality powder supplements. We've chosen Vivo Life as our supplier of choice because of the high nutrient value and taste. All of the following powders are plant-based and 100% Vegan. Here is a little more information on our main products. Click on the links to take you to the product pages.

Vivo Life Whole Plant-Based Nutritional Shake Fuel your day with WHOLE, an all-in-one blend of plant based protein, essential fats, vitamins, and minerals. Perfect for when you're short on time or on the go. Provides at least 26 servings (large bag). Vivo Life Perform Raw Plant Protein & BCAA A complete blend of plant protein, branched-chain amino acids (BCAAs), turmeric and digestive enzymes to help you train harder and recover faster. Provides at least 26 servings (large bag). Vivo Life Thrive Plant-Based Multinutrient

A 100% plant based blend of vitamins, minerals, probiotics, fruits and greens to support optimal health and immune function, expertly formulated by nutritionists and backed by over 50 independent studies. The ultimate nutrient.

We work alongside independent Nutritional Coaches qualified at the highest level available to support you. Reach out to us for more information via info@hendryshealth.com or on messenger or the chat function on our website.

Much love,

The Hendry's