Skipping breakfast can lead to weight gain. Fasting elevates insulin production, which results in fat accumulation. Eating breakfast regulates your blood sugar and metabolism and provides your body with the energy it needs. If you want to lose weight, don't skip a meal; consuming a low-calorie, vitamin-enriched breakfast shake can lead to a lower body weight.
Types
Most breakfast shakes come in a powder form and must be blended or mixed into a liquid solution before consumption, although some products come pre-blended in a can or bottle. These shakes usually come in high-protein or high-fiber formulas, and are chocolate- or fruit-flavored. Homemade breakfast shakes can include some combination of fruits, vegetables, seeds, eggs, honey or dairy. These shakes can be high in caloric content depending on the recipe.
Benefits
Adults can underestimate the amount of calories consumed in a meal. Drinking a pre-packaged breakfast shake in the morning can take the guess work out of calorie counting. Researchers at the Obesity Research Center at St. Luke's-Roosevelt Hospital performed a meta-analysis of existing literature addressing the efficacy of meal replacement in a long-term weight loss plan. The results showed that meal replacement diets were more effective at reducing weight than traditional low-calorie diet plans. Dieters following a meal replacement plan lost about seven to eight percent of body weight, while traditional dieters lost about three to seven percent of body weight.
Drawbacks
Some breakfast shakes, although low in calories, are high in sugar and low in nutrients. The high sugar content can cause a spike in blood sugar, later leading to fatigue and increased hunger. A healthful breakfast should contain both protein and carbohydrates and be rich in vitamins and minerals. Meal replacement plans aren't as effective at dropping weight in teens. A study performed at the Children's Hospital of Philadelphia reported that meal replacement diets were no better at producing weight loss results in teens than conventional diet plans.
Considerations
Review the packaging before purchasing a brand of breakfast shake. Some breakfast shakes can be well over 400 calories. While you do not have to avoid shakes high in calories -- some are nutritionally dense and can stave off hunger better than certain low-calorie products -- you may have to reduce the amount of calories consumed at lunch or dinner.
Ideally, breakfast shakes should be four parts carbohydrates to one part protein. High-protein shakes can lead to weight gain if protein is consumed in excess. (see ref 4) Avoid shakes that are high in sugar or contain high-fructose corn syrup. Shakes high in calcium and that are vitamin-fortified are recommended.
References
- MayoClinic: Breakfast: Why Is It So Important to Weight Control?
- "International Journal of Obesity and Related Metabolic Disorders"; Weight Management Using a Meal Replacement Strategy; Heymsfield S.B., et. al.; 2003
- "Obesity"; Meal Replacements in the Treatment of Adolescent Obesity; Robert I. Berkowitz, et. al.; 2010
- "Medill Reports"; Hold the protein shakes: A Balanced Diet is Key to Building Muscle; Kevin Jacobs; 2010
Member Comments