Ever wondered how those packaged weight loss meal replacements work? You may have several friends who have used them to successfully lose weight, but feel concerned about doing the same, because your friends now can’t return to ‘normal’ eating for fear of putting the weight back on. Or they have disrupted bowel motions, a frequent ‘side effect’ of whey protein-based meal replacements. I’m going to let you in on the ‘secret’ behind the effectiveness of this style of diet, and show you how to achieve the same result using real food.
ITS ALL ABOUT PROTEIN
It’s all about the balance in your diet between protein and carbohydrate intake. Most people, if they eat breakfast, eat a meal rich in carbohydrates and sugar; like cereal, with little or no protein. This is digested quickly by your body, leaving you hungry by late morning. Lunch is often carbohydrate-based too (like a sandwich), and the only meal of the day rich in protein is dinner – meat & veg.
When I complete computer analysis of food diaries for weight loss clients, their intake of protein versus carbohydrate is often way out of balance. It’s this balance that the meal replacement shakes address. They replace your carbohydrate-rich breakfast with a shake that is almost completely protein. Instantly, you have immensely improved your carbohydrate to protein ratio.
Protein has a different effect on your digestion and your metabolism. It’s a tough molecule, so it takes longer to digest (so it’s longer before you feel hungry again). The digested protein is more likely to be used for muscle development and tissue repair; unlike carbohydrates, which are more likely to be shunted to fat deposits when they’re eaten in excess of your immediate energy needs.
HOW YOU CAN DO THE SAME (WITHOUT THE EXPENSE)
You can have a positive effect on your weight loss by using the same techniques as the commercial meal replacements, but without the expense, and using real food. Switch to a protein-based breakfast, with just a little carbohydrate for energy. An omelette with steamed sweet potato is ideal; or savoury mince on toast. At lunch, include more high quality protein (like fish or chicken); and at dinner, avoid pasta completely in favour of seafood, chicken or fish with non-starchy vegetables. Asian-style stir fries are ideal.
Make sure you include lots of vegetables and legumes to maintain a good fibre intake. Now you’ve got a diet plan that will help you lose weight, and a food plan that you can follow for life.
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