Real food should always be your first choice for nourishment. However, these days, when time is short and fast food establishments are beckoning on every corner, meal replacements products (MRPs), in the form of shakes, powders and bars, can do in a pinch, particularly if you are trying to lose weight. Buyer beware, some options are full of fat, sugar and empty calories. Meal replacements should provide the benefit of a balanced and nutritious low-calorie meal.
Best MR Shakes
For weight management, you should look for calorie control, but you need a balance of carbs, protein and fat for optimum satiety. Ready-to-drink shakes have a bit more sugar for flavor. Ensure brand shakes won a Chefs Best Award for "Best Taste" in 2009. They make a variety of bottled 8 oz. shakes, including a high-calcium version. Ensure's high-protein shake offers 230 calories, 12 g protein, 31 g carbohydrates (carbs), 18 g sugar and 6 g fat. Zone Perfect 8 oz. shakes provide 260 calories, 11 g protein, 29 g of carbs (22 g sugar) and 8 g fat. Slim-Fast Optima Creamy Milk Chocolate ready-to-drink shake offers 180 calories, 10 g protein, 24 g carbs (14 g sugar) and 5 g fat. These options offer some protein and a bit more fat to keep you full longer for hunger control.
Best MR Powders
Both EAS Myoplex Lite and Original MR Powders are good choices. According to Women's Fitness magazine, EAS Myoplex Lite MRP tastes better when combined with milk instead of water. One scoop of the powder plus 10 oz. of skim milk provides about 290 calories, 35 g protein, 34 g carbs, 2 g fat and the powder itself contributes only 2 g sugar. It's beneficial for the weight-conscious as it is low in total calories but moderate in protein and carbohydrates. The Body Building for You website gives EAS Myoplex Original meal replacement protein powder a rating of 8.7 out of 10 for taste and overall quality. One packet provides 300 calories, 42 g protein, 6 g fat, 22 g carbs and 3 g dietary fiber. It is higher in most vitamins and minerals, providing more than 40 percent of the recommended dietary allowance (RDA) for each.
Best MR Bars
According to the Female Muscle website, a danger of eating meal replacement bars is that they are often high in total sugar and saturated fat. You should avoid bars that contain hydrogenated oils and tropical oils such as coconut oil or palm kernel oil. They raise your blood cholesterol levels, particularly "bad" LDL cholesterol. Your best bet is to choose a bar that offers 200 to 300 calories and a ratio of one part protein to two parts carbohydrates. Fitness Magazine's 2008 Healthy Food Awards named Odwalla Super Protein Nourishing Food Bar the best meal replacement bar because it is filling (without weighing you down), fruity and doesn't taste artificial or chalky. It offers 230 calories, 16 g protein, 31 g carbohydrates (one part protein to two parts carbohydrates), 4.5 g fat (only 1.5 g saturated fat) and 4 g fiber making it a good source of dietary fiber, important for a healthy digestive system. Detour bars are another tasty pick. On average, they provide 290 calories, 32 g protein, 21 g carbs (6 g sugar and 3 g dietary fiber) and 9 g of fat. They are higher in calories, protein and fat and will stick to your ribs longer.
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