Meal replacements are a popular way to cut calories for weight loss and weight management. But when choosing a meal replacement supplement, there are some specific things to look for to make sure your body is in fact getting the nutrients of a complete meal.
Meal Replacement Do's
If you decide to try a meal replacement supplement, you need to choose the right product carefully to keep your body properly nourished.
Vitamins and
minerals are needed to keep the bones strong and the immune system functioning properly. Here are some guidelines to keep in mind:
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DO consult a doctor or nutritionist if you're interested in using a meal replacement for weight loss, especially if you're being treated for a medical condition.
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DO pick a meal replacement with fiber to fill you up and keep you full. Fiber stabilizes the blood sugar.
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DO make sure your meal replacement contains protein to feed lean muscles -- it can be from soy, brown rice or milk, whichever works the best for your dietary needs.
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DO choose a meal replacement with carbohydrates, which provide energy for the body as well as vitamins and minerals.
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DO select a meal replacement that provides healthy fats if you can, like omega-3s. If you can't find one, add some ground flax seeds to it.
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DO look for a product that is low in sugar or free of added sugar. You can also add a natural sweetener like stevia to it if needed.
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DO drink plenty of water throughout the day and with your meal replacements to assist in digestion.
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DO follow instructions for proper use carefully.
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DO choose a meal replacement with 300 calories or more.
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DO mix a meal replacement shake with milk (dairy, nut or soy milk) and/or yogurt for additional protein, fat and carbohydrates.
Meal Replacement Don'ts
Now that you know what you should look for when choosing a meal replacement, it's important to know what to avoid so you get the results you're after safely. Follow these tips for success:
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DON'T rely solely on meal replacements for calories during the day, unless you've been put on a liquid diet by a licensed physician for medical reasons.
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DON'T cut the serving size in half without supplementing with another food. For example, if you only want to have half the shake, make sure a salad is paired with it.
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DON'T exercise beyond your means.
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DON'T ignore the nutrition labels -- you should know exactly what you're consuming, especially if you have an allergy or food sensitivity.
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DON'T eat or drink a meal replacement within two hours of going to bed -- eating a full meal that late can actually lead to weight gain.
We're here to help with all your questions about meal replacements, which are available in shake or bar form. Check out all the products we have at eVitamins and let us know your favorite.
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