Meal substitutes or meal replacements, are usually powder mixes, premixed liquids, or meal bars which can, as the name implies, be used as a substitute, or replacement, for a regular meal. Meal substitutes or meal replacements should not completely replace the normal diet. However, meal substitutes can be a very convenient and efficient way to help reduce calories and control dietary intake in any weight loss program.
One of the great benefits of a meal replacement or substitute is the fact that you will generally have a very accurate description of the calories, protein, fiber, vitamins, fats, carbohydrates and other nutrients contained in the product. When you eat a meal, on the other hand, you may have to guess at, or approximate the amounts and qualities of the nutrients in the food you have eaten.
Another great benefit is usually ease of preparation and storage. This is a good thing for those of us with busy lifestyles. Many meal replacements are canned, and preparation usually consists of opening the can (hint: Most taste better when chilled, so you might have to force yourself to put the can in the fridge for a while). Powders, on the other hand, DO have to be mixed. Some may be mixed with water, some may be mixed with milk or a milk substitute, and some may be mixed with some kind of juice. Many powdered meal substitutes have various flavors, thus providing some variety.
If you are trying to get in some exercise, there is a chance you may be squeezing it in during your lunch break. It is a good idea to provide your body with some quality protein within 30 minutes after exercise, and it might be difficult to get a decent lunch in the time left after exercising. A meal replacement can be finished, or even consumed completely at your desk, leaving your lunch time free for whatever you might need to do.
Many times, the options for lunch or other meals when you are away from your home are limited or at least confusing in the context of health and weight loss. A good meal replacement or meal substitute can give you a viable alternative.
Any meal replacement should include high protein content while being low in fat and calories.
Another thing to concerned with would be the fiber content. Many people who are restricting calories in weight loss programs often omit foods which might have a high fiber content. Fiber helps provide a full feeling, and high fiber diets may contribute to reduction of occurrence of certain medical conditions.
Not all meal replacement products are created equal. Most over-the-counter (OTC) products are intended for general consumption, usually with weight loss as a target, and some are actually intended for weight gain. These last products would usually be from companies such as EAS and Weider.
Remember, however, that meal replacements or meal substitutes are helpers in a sensible weight loss program that includes proper and regular nutrition intake coupled with a regular exercise program, and should never BE the weight loss program.
Donovan Baldwin is a Dallas area writer. He is retired from the Army after 21 years of service, has worked as an accountant, optical lab manager, restaurant manager, and instructor. He was a member of Mensa for several years, and has written and published poetry, essays, and articles on various subjects for the last 40 years. He has had a keen interest in health, fitness, and weight loss since reading “Aerobics” by Kenneth Cooper in 1971. He has a blog on senior health and fitness at http://fitness-after-40.ws.
