Fat loss meal plan,how to lose weight quick in 3 days 2014,a diet food plan to lose weight fast - Reviews

18.01.2014
There are a lot of products on the market that claim to help you lose weight, including protein shakes, meal replacement bars, supplements and teas.  Do these things really help you lose weight?
There has been a lot or research published on using meal replacements during weight loss and the research has been pretty compelling.
In the Australian study, the folks who replaced their meals with shakes had an easier time sticking to the program than the structured-diet group.
In a British study, women who were given meal replacements enjoyed similar weight loss than those who were placed on a standard low-calorie diet.
It bares mentioning that other research has confirmed that 1-2 meal replacement shakes can help you to maintain your fat loss after your weight loss goals have been met.
Meal replacement shakes can help you to replace a normal high-carb, high-fat meal with a higher-protein alternative, which can swing the macro-nutrient balance in favor of fat loss.
By shifting the macro-nutrient balance in favor of less glucose and less insulin, you will better balance various hormones that will impact fat storage, metabolism, and appetite. If you fall into the camp that is constantly starving themselves by dieting, then adding a protein shake on top of the calories that you consume may help to protect the muscle, lower hunger hormones, and stoke metabolism. If you’re eating too few calories, the trick is to use these shakes as an additional snack, rather than a replacement for food.
In order for you to use meal replacement shakes successfully; you must use them as support for a REAL FOOD DIET! If you expect to live off of a diet of bars and shakes, it may work for a while, but eventually your body will catch on and weight loss will cease. Real food, meaning fruits, vegetables, nuts, meat, eggs, etc., are complex nutrition-rich foods full of vitamins, mineral, fiber, phytochemicals, fats, proteins, and yet to be discovered compounds that likely have a positive impact on our health, wellness and fat loss efforts.
Bottom line: Your body knows when you’re eating real food and when you’re consuming fake foods (even protein shakes)…it NEEDS real nutrition first.
Fiber is critical for fat loss, in practically every study to date, more fiber intake resulted in more fat loss. In the research, those people who were given the meal replacement shakes had a tendency to consume less fiber throughout the day.1 You can counter this issue simply by eating more low-glycemic fruits, vegetables, and nuts during your REAL-FOOD meals.
You can add fiber to the meal replacement shakes, which will give you bonus points, but try to get the majority of your fiber from real foods rather than from supplements. Many of these meal replacement products are loaded with chemicals, preservatives and artificial sweeteners, which can hinder your weight loss over the long term.


Choose shakes that have fewer than 10 grams of carbs and no more than 5 grams of sugar (less if possible).
The goal of using meal replacements is to consume fewer calories and to regulate the amount of carbohydrates and unhealthy fats. It has been proven time and time again that the healthiest diet on the planet is comprised of wholesome, natural foods like vegetables, fruit, nuts, seeds, and lean protein.  These foods have been altered very little from their original form, and therefore contain the most nutrients possible. One of the biggest problems with refined diets is that the concentrated, nutrient-poor foods inhibit the body’s ability to register calories! Your brain has a calorie thermostat that shuts off appetite once you’ve eaten enough to meet the body’s needs. If, however, you drink 300 calories of soda before your meal even gets to the table, research has shown that those calories fly right under the radar of your calorie thermostat. Meal replacements can work when eaten as a snack or meal replacement as long as your body feels that you are getting enough real food throughout the rest of the day. When you cut out excessive sugar, sodium, processed fats and other refined foods, your body functions much more efficiently and you automatically start losing weight.  Real foods are lower in calories, bulkier (thus more filling) and contain far more nutrients than most manufactured weight loss products. By building a foundation of eating real food, you give your body the best possible chance to return to a healthy weight and stay there – and it will usually happen much faster than it would by relying on dietary aids.
Don’t get me wrong, I use protein shakes, bars, and other supplements, but ONLY on top of a diet made up of mostly REAL food! If you are taking my advice and eating real food for the majority of the day, you should need no more than one to two shakes per day. Researchers found that replacing a single meal with a meal replacement shake (in this case lunch) resulted in weight loss and no compensatory eating (i.e.
I’m a minimalist when it comes to using meal replacement shakes, that is, if you want to use them at all, I would recommend replacing one meal with a protein shake or smoothie, and testing to see how you respond.
If you exercise, and I assume that you do, then you could use a protein shake as a post-workout snack.
If you suffer with diabetes, you may want to start your morning with a low-carb, protein shake. Protein powders may be a good alternative to higher carbohydrate liquids such as milk and juice. It seems like common sense, but I can tell you that common sense does not always win out in the weight loss research…in this case, however, it does!


Soon, cravings will take over and the replacement supplements will be rendered totally ineffective.
Look for meal replacement shakes that use stevia, xylitor, lohan fruit, or erythritol as a sweetener. Once you have eaten 500 calories of real food, the brain sends out signals to stop eating…we call these “satiety signals”. In other words, you will eat your 500 calories ON TOP of the 300 calories from soda that you already consumed! The protein shakes and bars simply help me get my protein, calories, and snack-fixes in, especially when I am busy or on the run! Exercise, especially resistance training, increases the protein needs and having a post-exercise, protein snack, can actually trigger more muscle growth. For diabetics, skipping carbs at breakfast could provide a more balanced blood sugar throughout the day, even if it means consuming more carbs with lunch and dinner. If you are fasting, then you may want to use a clean protein powder as a source of additional amino acids  to avoid muscle loss.
Whenever possible, crowd out these high calorie, high-carb liquids while using the supplements to minimize snacking on refined foodstuffs. When you have a craving for chocolate, if you have a chocolate protein shake handy, then you may be able to scratch that dietary itch without the negative consequence of excess calories or carbs. He currently practices in Baltimore, MD, where he owns and operates a wellness center and natural foods restaurant.
If you believe that you need more than one or two shakes, then you’re not likely eating enough real food. His mission is to help folks to live their health potential so that they can pursue their passions with confidence and endless supplies of energy!



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