Health: Meal Replacement Programs and the Power of Protein
By managing your body: losing, maintaining or gaining. What you are looking for is the right combination of calories and proper nutrition that will give you high hunger control and last 3+ hours along with a reasonable exercise program. You are not looking to starve (fast) or have to run 5 miles a day because you cannot maintain that regimen long term.
How do you do it? First, make sure you really want to lose and get the body shape you want. An ounce of commitment is worth a pound of promise, understand your choices. Most diets fail because the person will not be consistent and will not follow their program; then they blame the program. You want to avoid this trap, it is negative and reinforces a bad image of yourself.
Here is a simple map of how different foods affect your body chemistry.
- Refined / simple carbohydrates: sugars, white breads, rice and pasta, fruit juice and white potatoes.High hunger control OBJECTIVE only lasts 10 minutes – this is what produces constant cravings.
- Complex carbohydrates: fruits, vegetables. and whole grains (whole oats, brown rice, pasta and whole wheat bread). Produces low hunger control that lasts 30 – 60 minutes.
- Lean protein: Chicken, fish, lean beef, egg whites, and soy products.Half lasting hunger control 2-3 hours.
- Complex Carbs + Lean Protein: Meal replacement shakes, balanced meals, and balanced snacks.High hunger control that lasts 3+ hours.THIS IS THE BEST.
If the key to reducing calories and personalized balanced nutrition in the right combination. The question is how do you do it consistently and at a price that is sustainable? The answer is a flexible program of healthy, balanced meal replacement shakes, supplements, and meals.
The Power of Protein and Your Body’s Needs
Balanced nutrition means that you are getting what you need when you need it and that your body can absorb it properly. If your body needs sugars, fats, etc. The problem is that processed foods are not nutritionally balanced and, by their nature, are difficult to personalize.
The main component of effective weight loss is protein. Protein is what makes you feel full and builds muscle. Build muscle – build your metabolism to burn calories – one pound of muscle burns 14 calories a day. There are different types of protein: animal protein and plant protein at a high level. While your body absorbs both, animal proteins are more difficult to digest quickly, and your body does not absorb all of their nutritional value. Plant proteins, such as soybeans, provide proteins that are digested more quickly and nutrition is better absorbed by the body. That is why soy and similar foods are used as diluents in meat products, such as fast food hamburgers.
If you want to gain weight and really build muscle, you will need 2,700 to 4,000 calories a day and that translates to approximately 300 to 400 grams of protein. That’s a lot of food. To lose weight, a woman needs about 100 grams and a man needs 150 grams of protein per day. And when you need it throughout the day depends on stress and lifestyle activities. How do you get what your body wants in a healthy and sustainable way?
Meal replacement shakes
Meal replacements have a track record of more than 25 years of clinically proven success in weight management. The correct formulation and you lose weight or using the same system you can gain weight and build muscle with the right exercise program. Like any other product, there are variations and differences in quality that have given the shake and an undeserved reputation among those who have not tried a good product. Meal replacement shakes fall into three categories: the “protein” shake, the unbalanced shake, and the balanced meal replacement shake.
Many people are familiar with the phrase protein shake and assume that any shake is a protein shake; that’s not true. A protein shake is a specific formulation used by bodybuilders for muscle development. Frankly grainy and not very tasty, but it builds muscle or makes you gain weight.
The unbalanced shake is what people normally find in premixed cans on supermarket shelves – they don’t have a complete nutritional mix and are generally watery, very low in protein, leading to hunger and having an unpleasant aftertaste. Unfortunately, this product has given the meal replacement a reputation it does not deserve.
Balanced meal replacement shake
A good meal replacement shake can be more nutritious than a regular meal and keep you from getting hungry. This is because this type of shake contains a lot of soy-based protein and good nutrition without excess calories and fat. And it can be adapted to your taste and nutritional needs with different flavors and adding any fruit of your choice. They are a great way to achieve and maintain your goal weight. Studies confirm that those who lose weight with meal replacement shakes are more likely to keep it off than other dieters.
Why? Because in most diet programs you are calculating your complex carbohydrate and lean protein needs. That is why they specify the quantities of fish, certain meats, etc. However, depending on your weight, gender, personal eating habits, smoking, drinking, etc. those needs vary. With the Balanced Meal Replacement Shake, everything is contained in the shake you need and then you can customize it by adding / subtracting protein and carbohydrates as needed. Example: A high-quality meal replacement may offer the equivalent of 1500 nutrition calories in just 300 shake calories and you feel full. That is the magic !!!!
This is one of the reasons that having a personal wellness coach along with your program can be critical to its success. Your coach can advise you on how much protein your body needs by measuring your body composition with a Lean Protein Estimator and building a body mass index (BMI) for you. The coach can then create a simple meal plan to help make sure you’re getting that good amount of protein. Example: you want to add more protein based on your needs, add protein powder to your shake, protein delivered this way is fat and cholesterol free.
Personal wellness coach: who is a good fit?
Spouse or partner – While it is good to have the support of your partner or spouse, they may not always know the best way to help. And sometimes it is difficult to accept and implement the advice of someone close to you.
Good friend – A good friend can be a wonderful ally to lose weight, especially if it becomes a partner in training. But for the same as a spouse, your knowledge and existing relationship provide support, but not the most effective training.
Personal slimming trainer. – It’s true, there is nothing like having a personal trainer to help you achieve your weight loss goal. With good programs, that coach comes with the program! The trainer should be available, keeping you on track with product suggestions, exercise tips, body composition tests, logs, and more.
Try this for fun
Grab a McDs burger and fries, don’t do anything special, just store them in your bag the way you bought them and put them in your pantry, garage, or car; probably a potato chip or two in there anyway it’s like my car. Come back in 3 months and check it out. They have not changed, there is no mold, the fries are the same color, they live better through chemistry. My question to you: if mistakes don’t want to, why should you? You should know that I will probably stop by and buy a burger once in a while, but it makes you think