An estimated 127 million Americans over the age of 20 are obese or overweight and about 30 percent of kids between the ages of 12 and 19 are overweight. A variety of highly respected government and private organizations clearly explain that the best way to lose weight is with regular exercise, a healthy diet and controlling calorie intake. Supplementing your healthy lifestyle with meal-replacement shakes is a good way to limit your calorie intake, get essential nutrients and lose weight quickly.
About Weight-Loss Drinks
There are a variety of weight loss shakes to choose from. Some are soy-based, gluten-free, antioxidant rich or high in protein. One brand-name antioxidant-rich shake contains 90 calories per serving, 0 to .5 g of fat, 0 to 3 g of sugar, 0 to 14 g of protein and, on average, 20 percent of the recommended daily allowance, RDA, of vitamins and minerals. Another meal-replacement drink, promoted for its ability to reduce hunger and cravings, has 130 calories, 1 g of fat, 1 g of sugar, 21 g of protein and about 33 to 50 percent of the RDA of many vitamins and minerals. One 90-calorie soy-based, gluten-free drink has 0 to 1 g of fat, 8 to 9 g of sugar, 11 g of protein and 25 added nutrients. Replacing one meal a day with a low-calorie drink could eliminate hundreds of calories from your daily diet.
Concerns
Carefully read labels on weight-loss drinks and evaluate your diet. Drinking shakes with added sugar could lead to weight gain. If you're like the average American, you probably take in 22 tsp. of sugar a day, an amount equivalent to two cans of regular soda and a candy bar. While there is no official RDA for sugar, the American Heart Association suggests that healthy women consume no more than 6 tsp. and men consume no more than 9 tsp. A meal-replacement drink with 8 to 9 g of sugar is a significant percentage of the suggested amount.
Successfully Losing Weight
Most people gain weight because they eat too much. To make a weight-loss drink work for you, you need to control your calorie intake and consume fewer calories than you burn through exercise and your ordinary routine. The number of calories you need each day is determined by your age, activity level and gender. Moderately active women need 1,800 to 2,200 calories a day and men need 2,200 to 2,800 calories a day. If you lead an active lifestyle, your body requires more energy and if you are sedentary, you should take in fewer calories. Sticking to these calorie guidelines, even when using meal-replacement drinks, can help you lose weight.
Choosing a Weight-Los Drink
Choosing the right drink can make the difference between gaining or losing pounds. Protein helps build and repair muscle. If you're drinking low-calorie, high-protein drinks, and get very little exercise, your body may convert the protein into fat. If your diet is high in foods like eggs, meat and cheese, plus you drink a high-protein meal replacement drink, you could consume 14 to 21 g of protein or more a day. The Harvard School of Public Health reports that on a daily basis most healthy adults need 0.8 g of protein for every kilogram of body weight, which amounts to 64 g of protein for a 160 lb. person.
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