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Meal Replacements for Weight Loss

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About Meal Replacements for Weight Loss

Meal replacements are a great way to limit your energy intake without too much fuss. Simply add water, shake and you’re away! Usually, the best option is to replace one meal per day. And this meal would ideally be the one that tends to be the most unhealthy and contains the most calories. For most people this is dinner, as dinner often leads to dessert too. You may wish to replace two meals per day, and this is certainly doable, as long as you take precautions. You have to remember, food contains literally thousands of natural chemicals, many of which have not yet been identified through the field of science.



Therefore, we don’t yet know just exactly how many essential nutrients there are in food to keep us healthy and happy, supporting longevity. So it becomes important, when replacing two meals per day, to at the very least support yourself nutritionally with a multivitamin and mineral formulation and/or a natural greens product. This ensures that your micronutrient (vitamin and mineral) intake does not drop too low. After all, we do not want to set ourselves up for micronutrient deficiencies, such as inadequate zinc or vitamin B6, while we go on a quest to improve our body composition, as this would be counterproductive in the long-term.


Some meal replacement powders contain a small amount of carbohydrates, though all of them contain a significant amount of protein, covering all of your essential amino acid needs. Regardless, they all have low energy values, starting at a mere 96 calories (not bad for a chocolate shake). Given that the average meal can contain up to 700 calories, this can create a nice energy deficit with which to lose weight over time. After all, weight loss is all about more caloric expenditure than intake.



This system is very effective, and the foundation for all weight loss programs. However, we do want to be sure that we maintain muscle during a weight loss program by eating adequate amounts of high quality protein, such as fish and eggs (limit yolks though), and participating in resistance exercise at least twice weekly, in addition to regular aerobic exercise such as walking and swimming.