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Meal Replacement Diet: best Meal replacement diet plans (Guide 2020)

As their name suggests, meal replacements are supposed to replace a meal by providing the lipids, carbohydrates, and proteins necessary for a balanced diet. They are mainly used as part of a low-calorie diet, the principle of which is to reduce energy intake.

Meal Replacement Diet

Diet products and meal replacements are for women and men who want to lose weight and change their diet. Designed in collaboration with dieticians or nutritionists, they contain all the nutritional elements you need and are low in calories.

They allow rapid weight loss and then motivate you to continue the diet with a normal, and balanced diet. Bars, soups, or dessert creams, these products are very successful, but do you really know who they are for and how to use them?

A Simple and Practical Method

Meal Replacement Diet comes in different forms: cereal or chocolate bars, canned drinks, creams in creamy cup dishes, powders to be diluted to obtain a soup, an omelet, a pancake, bread, and even dehydrated cooked dishes.

They are used to replace the meal of your choice, breakfast, lunch or dinner, as part of a low-calorie diet. Their composition is strictly regulated, they provide between 200 and 400 kcal, they are rich in proteins, poor in fats and sugars, and obligatorily provide 30% of the recommended daily allowance, in 12 vitamins and 11 minerals.

Easy to carry, meal replacements are particularly suitable for those who do not have much time to make a good little dish. Especially since they require almost no preparation. They are therefore very practical to avoid skipping a meal.

Think Of a Filling Supplement

In the attack phase, you can use two meal replacements to replace breakfast and one of the two main meals. It is important that lunch or dinner be kept as common foods but low in fat. So you can continue to share moments of pleasure and conviviality. For example, for dinner, you can opt for a portion of meat-fish-egg, one of vegetables and / or starchy foods, as well as one or two slices of whole meal bread, all accompanied by a 0% dairy product of MG and a fruit. Remember to hydrate yourself throughout the day, thanks to water but also herbal teas.

In the stabilization phase, replace a single meal of your day with a substitute.

 Do Not Neglect the Pleasure of Eating

best meal replacement diet

With the exception of bars that are better avoided, effective substitutes fish by the absence of “crunchiness”. Result: they do not require any chewing effort, which jointly harms the pleasure of eating and the feeling of satiety. Also, consume beforehand some vegetables, cooked or raw like cherry tomatoes, carrot sticks or radishes, according to your tastes, or even a fruit for dessert.

Continue To Monitor the Diet

Continue To Monitor the Diet

If you are content to replace a few meals with substitutes, without otherwise monitoring your diet, do not expect miracles. You may eat more at subsequent meals. Your weight will not move.

To Consume With Moderation

Meal replacements can be an aid in starting a diet because they are effective in making up for a gap or replacing a meal that would otherwise have been skipped. Be careful, however, not to consume them more than 3 or 4 weeks in a row in order to avoid certain deficiencies or the appearance of digestive or cardiac disorders. Consume one or two substitutes per day and keep other real meals. These should be balanced and not exceed the recommended calorie rations. Do not hesitate to get help from certain websites which offer sample menus and slimming recipes, or even a coaching program with the edition of your shopping list.

Buying Guide: Best Meal Replacement Shakes for Weight Loss 2020

What are the best weight loss shakes? And what should I pay attention to when choosing my diet shake? If you’ve only had a few experiences with slimming shakes and you’re still undecided on what to buy, this nu3 buying guide can help:

Meal replacement diet plan Guidelines

What are the legal criteria that slimming shakes must meet since 2016?

  • The energy value authorized for a meal replacement is limited to 200 to 250 kcal per meal. 
  • The protein content must be 25% minimum and 50% maximum. The fat content should not exceed 30%.
  • A high content of vitamins and minerals is required (at least 30% of the nutritional reference value). 

Fiber content

Dietary fiber (such as inulin or psyllium husks) has the property of being able to absorb large amounts of water, which makes them swell in the stomach. In the event of high consumption of dietary fibers, these swell in the stomach and delay digestion which increases the feeling of satiety, and it takes more time before hunger returns. [4]

Since it is essential not to be constantly hungry when following a diet based on a slimming meal replacement, it is important that best meal replacement shake for weight loss contain enough fiber. You can find out the amount of fiber in a meal replacement by consulting the table of nutritional values. Foods with a fiber content of at least 6 grams per 100 grams are considered high in fiber and make the best meal replacement shakes. A product is only considered a source of fiber from 3 grams of dietary fiber per 100 grams.

Sugar content

In addition to the fiber content, it is equally important to pay attention to the amount of sugar contained in slimming drinks. In order to maintain a low calorie count and not allow the blood sugar level to rise excessively after consumption, the sugar content should be as low as possible. However, a completely sugar-free product is not a healthy meal replacement shake.

Additives and allergens

A high quality weight loss powder contains as few additives as possible and is free from common allergens, such as gluten and lactose. Many manufacturers of meal shakes also offer lactose-free variants. Another positive point is the absence of gelatin.

Instructions for use and information on the packaging

Quality weight loss shakes must include all the important nutritional information on the packaging, as well as the exact method of preparation, but it must also mention the importance of having a sufficient daily intake of water.

Diversity of flavors

As part of a two-week diet, it pays to have your favorite product available in different flavors. This brings more variety and will certainly lead to greater motivation and resistance during your weight loss phase.

Meal replacements have invaded supermarket shelves. Based on the principle of a low-calorie diet, they allow precise control of energy intake. However, they should be used with caution.

Is meal replacement shakes good for weight loss?

As part of a “diet formula”, one to three meals a day are replaced by slimming drinks specially intended for weight loss. According to regulations, they contain a maximum of 250 calories per serving, which is lower than many classic dishes (for example, a portion of spaghetti bolognese contains 690 kcal).

As a result, those who stay constant and don’t consume the calories saved through intermediate snacks can expect to lose weight. Why? Indeed, with a slimming shake, the daily caloric intake is lower than the daily caloric consumption (what is called the basic metabolic rate). In the case of such a “calorie deficit”, the body covers its energy needs from its own fat and muscle cells. To keep muscle cells from breaking down as little as possible, slimming drinks are rich in protein.

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