5 Bad Habits Fixed by Meal Replacement Shakes


1. Skipping Breakfast – 

People who skip breakfast are less likely to lose weight**. The Four Hour Body iterates that

Not only will…increased protein [in the morning] decrease water retention, resting metabolism increases about 20% if your breakfast calories are at least 30% protein.

A lot of people struggle with eating breakfast, whether it be time constraints, or simply not feeling hungry. Increasing morning protein load to the equivalent of 5-6 eggs can be rough on the stomach if not accustomed to eating this much food right away (you can train your body to adjust to it with practice).


Enter meal replacement shake: Finding most, if not all, of that protein in a quickly prepared format, the time crunchers can be satisfied. Less likely to set off the iron-brick feeling in the stomach that a slow-carb breakfast might provide, those avoiding a heavy stomach can be appeased.

2. Not Getting Enough Vegetables – 

I can’t think of anyone off the top of my head who consistently eats enough vegetables. 2 1/2 – 3 cups per day is the RDA. Even at my best, I might hit 2 cups, and never consistently. Drinking a shake whose tag-line is: “a salad that tastes like dessert” was a huge selling point. I can drink my veggies! Count me in!!


3. Forgetting Your Multivitamin – 

If you’re on a weight-loss plan, you’re probably eating less than your body needs. Calorie deficit = weight loss, right? But, in doing this, we’re not getting the nutrition our bodies need either. This is where vitamin and mineral supplements come in. A quality meal replacement shake will be fortified with the vitamins and minerals you may be depriving yourself of by cutting calories.

Higher quality shakes will even have pre- and pro-biotics to aid in digestion, and possibly others such as cinnamon and green tea to aid in blood sugar maintenance and  fat loss.

Dr. Linus Pauling suggested that every disease can be attributed to a mineral deficiency. The World Health Organization has stated North American soil is 85% depleted***.

What do you think this means about the quality of our nutrition?

4. Over-indulging Your Sweet Tooth – 

Sugar is addicting, and anyone who says otherwise has been living under a rock. (Check this out and pay attention to slide 6). Not only that, we only so many willpower points a day.

…willpower gets depleted not just by acts of self-control but also by other key things the self does: making choices and decisions, exerting initiative, perhaps planning and executing plans…willpower seems tied in to the body’s basic energy supply, as carried in glucose in the bloodstream. This suggests that willpower is not just a metaphor. We had been using the ideas of energy and depleted energy in a largely metaphorical fashion, but apparently it is the same basic energy that the body gets from food. It is also the same energy used for other metabolic activities…****

If you’re one of those, like me, who do great all day sticking to the meal plan, than cave and binge after dinner, you need some help. A meal replacement shake can combat these cravings in a couple of ways:

  1. Most shakes are tasty, as they have sweetness and sugar added to make them tasty. Because of the added fibers and nutrients, they’re a WAY better alternative than chips and cookies.
  2. Higher quality shakes won’t have the added sugars, but will have the nutrients needed to curb these late night cravings because your nutrient level will be higher, i.e. your body’s getting what it really needs so it’s not hungry.


5. Eating Fast Food – 

We’re busy! A lot of people I talk to rarely take scheduled lunches, and often, they’re rushing to grab something to get right back to work. Having a shaker bottle handy that just needs some water added is the quickest, easiest lunch break there is! And think about all the money you can save when you’re not hitting the drive through.

Often, I wait too long to eat, so when dinnertime comes, I’m so starving only disproportional amounts of food will help. Grabbing a shake for lunch, or as a post-lunch snack, can help maintain human-sized portioning later in the day.

What do you think?

How do you feel about meal replacement shakes? Gimmick from the multi-billion dollar nutrition industry? Or viable source of daily caloric and nutritional needs?

What’s your favorite meal replacement shake?

*Ferriss, Timothy (2010-12-14). The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman (Kindle Locations 1766-1767). Crown Publishing Group. Kindle Edition.

**2Farshchi HR, Taylor MA, Macdonald IA. Am J Clin Nutr. 2005;81(2):388-96.




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