Weight loss is big business in the U.S., where 30 to 35 percent of adults are obese, according to a study published in the Journal of the American Medical Association. Americans spend over $37 billion annually on weight-loss supplements, diet plans, diet foods such as weight-loss shakes and other items related to weight loss.
Nutrition
Weight-loss shakes are designed to give you the nutrition you need with fewer calories than a typical meal. A typical chocolate weight-loss shake contains 100 percent of your recommended daily allowance, or RDA, of vitamins C and E. It contains 50 percent of your RDA for calcium. However, you should consult your doctor or a qualified nutritionist before replacing wholesome, balanced meals with weight-loss shakes. While those shakes are fortified with various vitamins and minerals, they may not provide all the nutrition you need.
Fat and Calories
A typical chocolate weight-loss shake contains about 200 calories per serving and about 6 g fat. In comparison, a bowl of Corn Flakes cereal with skim milk contains only 140 calories and 0 g fat. A chocolate weight-loss shake may leave you feeling hungry before your next mealtime. If this is the case, you may be tempted to snack, which adds additional calories to your daily total.
Protein
Some chocolate weight-loss shakes are high in protein. This helps you build muscle as you exercise. Check the label, however. Not all weight-loss shakes contain a significant amount of protein. Shakes that are advertised as high in protein can be high in fat and calories as well.
Costs
Weight-loss shakes can vary widely in cost from $5 per canister to $20 or more per canister. Ready-to-drink shakes tend to be more expensive than powdered mixes. When shopping for a weight-loss shake, be sure to compare servings per canister, as well as nutritional information.
Effectiveness
According to Katherine Zeratsky, R.D., L.D., nutritionist at the Mayo Clinic, replacing certain meals with protein-based weight-loss shakes can reduce the total number of calories you consume per day, which leads to weight loss. However, many people drink weight-loss shakes as snacks, in addition to their normal meals. If you do replace a meal with a shake, you may be missing out on important nutrients available in whole foods. A healthy diet combined with sufficient exercise is the most effective way to lose weight.
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