Are you living a busy life but still trying to stick to your goals? You probably struggle to keep up with following a healthy, balanced diet from time to time. Some days, it’s just quicker and easier to grab something at the shops or at takeaways than it is to prepare something. Am I right?
But when this situation happens you notice it affects your body. It either starts catching up with you on the scales or you notice a lack of energy. What can you do?
This is where meal replacement shakes are ideal. You’ve probably seen them around, and maybe even gave them a go but haven’t ever made it a day-to-day lifestyle and haven’t stuck with it. Why is this? Quite simply, most shakes don’t come with the type of instructions you actually need to incorporate them into your life effectively.
So, we're here to explain this more clearly, how you can start following it and what kind of results it can achieve.
What is the first step?
First of all, you need to consider what you want out of the meal replacement shake diet. The meal replacement diet doesn’t work for everybody but would suit people who want to lose weight, maintain weight, gain weight or just to replace the meal now and then.
Depending on your goals, you'll need to work out the number of calories are ideal for your lifestyle. What’s good about our meal replacement powders is that you can buy our on-the-go which is 363 calories per serving or you can buy our powders in 500g, 1kg or 3kg so you can control the number of calories you wish to intake.
If you are looking to lose weight you’d be looking around to have 100-200 calories which would be 30-50g of Solo. But if you are looking for a meal replacement shake to replace your larger meals you’d be wanting 600-800 calories which would be 100g-200g of Solo. But like I said previously, this does depend on your goal or lifestyle. You can up the calorie content by simply adding ingredients, for example, using nut butters or fruit.
Start making a plan
The purpose of this type of diet is to simply replace a meal or meals. You can replace all your meals with a shake if you’re dedicated but it’s more common for people to swap 1 or 2 meals for shakes. At the end of the day, eating food is great and helps mix it up.
The most popular time to replace a meal is breakfast. But if you’re looking to exchange 2 meals for shakes, lunch may also be an easy change. It’s ideal when you have to bring lunch to work as it saves time and money.
Pick which works for you, but it is important to remember that any remaining meals and snacks that you have in your day are still healthy, balanced, and provide you with a wide range of nutrients. Don’t aim to have zero calories!
What are the benefits?
The most common benefit when looking at research based on a meal replacement shake diets are related to overweight participants seeking weight loss. Here are two examples of what researchers have noted:
- A meta-analysis of 6 different studies found that replacing 1 or 2 meals with a shake allowed participants to lose 7 to 8% of their weight after 1 year while control group participants only lost 3 to 7%.
- A study following 36 overweight type 2 diabetics for 1 year found that participants replacing 2 meals per day with a meal replacement lost an average of 4 kg.
Time to get started!
If all of the information sounds ideal… Get to it! Just remember, if you decide you want to add anything within your shake for flavor or thickness, you should make a note so you know your calorie intake for each of your meals.
For those who will be eating normal meals in your diet as well, it is always beneficial to plan what you are going to have ahead of time to make life easier for you. Make sure these meals are balanced and full of nutrients so you don’t accidentally find yourself dealing with any unwanted side effects or nutritional deficiencies.