One can walk down any health food isle in the grocery store to find a wide selection of meal replacement bars, shakes or entrees. Some may offer a low calorie alternative to a full meal, while others provide additional calories and protein for weight gain. In a study published in the August 2009 "Journal of the American Dietetic Association," Emily Furlow and Dr. James Anderson found that the use of meal replacement shakes and entrees helped obese individuals lose 16 to 19kg over a 17- to 18-week period. Meal replacement supplements provide a portion-controlled option when trying to lose weight. Supplements also add calories when consumed in addition to regular meals, so care should be used when the goal is weight loss.
On The Go
Low calorie meal replacement shakes come in a variety of brands and flavors. Shakes provide a convenient alternative when time is short. Check the food label to ensure that calorie levels are low enough if weight loss is the goal. A review of the Slim-Fast website reveals a caloric content of about 180 to 190 calories in each 325ml can. Slim-Fast is available in different variations of chocolate, strawberry and vanilla. According to the food label, Ensure supplies about 250 calories per bottle and comes in chocolate, vanilla, strawberry, coffee latte and butter pecan. As reported on the Boost nutritional drink label, Boost provides 240 calories in strawberry, chocolate, vanilla and butter pecan. Glucerna, a supplement formulated for diabetics, contains 200 calories and is lower in carbohydrates, as noted on the Glucerna website. Carnation Instant Breakfast and Equate are lower cost shakes. A comparison of food labels indicates that Boost Plus and Ensure Plus are higher calorie meal replacement shakes that provide about 350 to 360 calories apiece.
At The Office
A stroll down the cereal aisle reveals a large selection of meal replacement bars. Store a box of nutrition bars at work for a quick lunch option. Caution is paramount, though, as some may provide excess calories. Nutrition facts available on the Special K website report that Special K meal replacement protein bars provide 170 to 180 calories per serving. Slim-Fast bars yield 200 calories apiece, according to the company website. As reported on the Glucerna food label, Glucerna meal bars, specially formulated for diabetics, each contain about 220 calories. South Beach, Met-Rx and EAS are other meal replacement bars commercially available. Check for the words "meal replacement" as some are simply snack bars and do not provide adequate vitamins and minerals as a meal alternative.
Entrees
Microwave or shelf-stable packaged meals are available at commercial grocers to meet a variety of needs. Low calorie, vegetarian and low carbohydrate are some features of prepackaged meals. Review the food label as many are high in sodium.
Homemade
Bodybuilders often consume high protein shakes to increase daily protein intake. If commercial products are undesirable, try making a shake from scratch. Smoothie recipes or high calorie, high protein recipes may provide similar nutrients without added preservatives or corn syrup found in commercial drinks. Use low fat yogurt or milk to reduce calories in traditional smoothie recipes.
References
- "Journal of the American Dietetic Association": A Systemic Review of Targeted Outcomes Associated with a Medically Supervised Commercial Weight Loss Program; Emily A. Furlow; James W. Anderson, MD; August 2009
- Slim-Fast: Nutrition Facts
- Glucerna: Nutrition Information
- Special K: Chocolate Peanut Butter Protein Meal Bar
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