How to choose the right low carb meal replacement shakes

Looking for meal replacement shakes? Wondering what to buy with so many types and brands around? This buying guide for low carb meal replacement shakes, one of the more popular meal replacement options in the market today, should help you out.

When you speak about low carb meal replacement shakes, they are shakes containing necessary protein, vitamins and minerals. They have less carbohydrates and calories and thus reduce your calorie intake as they replace your full calorie meals with fewer calories.

These meal replacement shakes are available in various types and brands. Here is a list of the amount of the individual ingredients the shake should contain to help you lose weight.

Low in calories

Anything consumed contains calories which give your body energy. However you end up gaining weight once you consume more calories than your body requires. While excess calories are converted into fat reducing your calorie intake makes your body use stored energy for fuel. So you preferably have to choose shakes containing less than 200 calories.

Less than 3 grams of sugar

While the liver processes sugar, it is forced to convert excess sugar in the body into fat. As you have to avoid sugar-rich foods to lose weight, choose low-carb meal replacement shakes containing less than 3 grams of sugar.

Vitamins

Your body needs vitamins, but can’t produce them.  You need to consume foods containing vitamins, so your shake should especially contain vitamins A, B6, C, D, E and calcium.

Protein

Protein is necessary for boosting body metabolism, burning fat and reducing cravings and is processed in the body to restore, build and maintain muscles. Your body needs 0.8 grams of protein per kg of body weight if you have a sedentary lifestyle, and as much as 1.7 grams per kg if you are building your muscle mass. So ideally, your meal replacement shake should contain about 20 grams or less of protein.

Fiber

Fiber is necessary as it provides energy without affecting blood sugar levels, satisfies hunger pangs, reduces bloating and the metabolism of carbohydrates and maintains a healthy digestive system. So make sure your shake contains about 5-10 grams fiber.

Low in carbohydrates

Carbohydrates give your body energy and satisfy cravings. Once consumed, they are transformed into sugar which your body uses as glucose for energy and excess energy is stored in the body as fat.

Consequently, if you don’t consume any glucose at all, your body uses body proteins for fuel which lowers the body’s muscle mass. This in turn stresses the kidneys and lowers your body metabolism.

This is why you need some carbs every day, and why your meal replacement shake should be low in carbs. These shakes usually replace carbs with proteins so that you end up reducing sugar and calorie levels while providing your body with energy through healthy fats and proteins.

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