Protein content: Aim for at least 20 grams of protein per serving. Protein is essential for building and repairing muscle, and it’s what will help you feel fuller for longer when skipping a traditional meal.
Sugar content: Many meal replacement products are loaded with sugar, which can lead to weight gain, sugar spikes/crashes, and other health issues. Aim for less than 10 grams of sugar per serving when possible.
Calorie content: If you’re using a meal replacement product to help you lose weight, make sure it contains an amount of calories that it on par with the deficit you’re aiming for. Options with around 200-400 calories per serving are typically a good choice for most.
“150 calories isn’t a meal. You want either a ready-made product with 400+ calories or, something you can boost with additional add-ins up to that amount or more,” explains Langer. Meaning if your shake is low on cals, you might need to have two servings or pair it with another snack.
Ingredients: Take a look at the ingredients list, and avoid products that contain artificial flavors, colors, and sweeteners. When possible, reach for products made from natural ingredients like fruits, nuts, and seeds.
Consider your dietary needs: If you have specific dietary needs, restrictions (e.g. gluten-free, vegan, etc.), or allergies, make sure the shake or bar meets those requirements.
Read reviews: It’s hard to judge how something will taste just from the package, so look for reviews from other users before buying to get an idea of their experience with the product.
Consult with a healthcare professional: If you have any concerns about using meal replacement products, or if you have any underlying health conditions, it’s a good idea to consult with a healthcare professional before making any changes to your diet. Your healthcare professional will be the best resource to provide guidance on whether a meal replacement product can satisfy your dietary needs when necessary.
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