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Protein shakes and meal replacement shakes are among the most popular weight loss supplements on the market. Dieters use these shakes to reduce calorie intake, improve performance and curb hunger in attempts to reach wellness and fitness goals. Though there are many different types of protein and meal replacement shakes available, Shakeology — a cross between a meal replacement shake and a protein shake — has become a hit with consumers.
Shakeology is a nutrition shake that was developed by a team of wellness enthusiasts inincluding Darin Olien, the CEO and co-founder of Beachbody. Shakeology is at the heart of the Beachbody weight loss program and Beachbody members are encouraged to drink it daily. Most shakes contain 17 grams of protein and vary between to calories per gram serving.
The shakes contain a blend of proteins including whey and pea protein along with vitamins, herbs, antioxidants, probiotics and digestive enzymes. Dieters are instructed to mix one scoop of Shakeology with 8 to 12 ounces to ml of water, juice, milk or nut milk once or twice a day. Instead, the company advises Shakeology consumers to use it as an addition to a healthy meal or as a convenient snack.
Shakeology is a popular nutritional beverage that is used by consumers as a meal replacement or healthy snack. It is marketed and sold by followers of the Beachbody program, a fitness and weight loss company. Replacing a meal with a shake with fewer calories will likely result in weight loss for most people. However, the same goes for replacing a meal with a smaller meal or a meal that contains fewer calories. The key to weight loss is creating a calorie deficit, whether that be by consuming fewer calories or by expending more energy through increased activity.
When Shakeology is prepared with water, it contains about calories, which is around the same amount of calories found in two eggs 2. For a meal, this is not enough calories for most people. Many studies have shown that low-calorie meal replacements including shakes can be effective for short-term weight loss 3.
However, some studies show that using overall calorie reduction techniques is more effective in keeping weight off in the long run, compared to relying on meal replacement programs.
For example, a study in overweight people found that short-term weight loss was similar between groups who were given meal replacement shakes Slimfast or taught calorie reduction techniques using regular food. However, the group taught to reduce calories using regular food experienced ificantly less weight regain than the meal replacement group over a month follow-up 4.
This shows that although using a meal replacement shake may promote quick weight loss, creating a healthy food reduction plan using whole foods is more effective in keeping weight off for good 5. Although using nutritional shakes like Shakeology to replace meals or snacks may result in short-term weight loss, adopting healthy, lasting dietary changes using real food is best for long-term weight loss.
Finding the time to prepare healthy meals can be challenging for some people, especially those leading busy lifestyles. Although the majority of the calories you consume should come from whole foodsoccasionally relying on a supplement like Shakeology for a quick snack or meal is harmless. Shakeology could be particularly useful for those with limited time in the morning who are tempted to grab an unhealthy meal on the run. For example, making a shake with a scoop of Shakeology, frozen berries, almond butter and coconut milk is a much better choice than stopping for breakfast at a fast food restaurant.
Many products are loaded with added sugarartificial colors, unhealthy oils and preservatives. For example, a serving of vanilla-flavored Shakeology contains 7 grams of sugar, while a serving 11 oz or ml of Slimfast original vanilla shake has 18 grams of sugar 6. Shakeology may be convenient for people with limited time and is a healthier choice than many other meal replacement and protein shake products.
Although there are some health benefits associated with drinking Shakeology, there are potential downfalls as well. While it contains a good amount of protein, vitamins and minerals, you can get the same benefits from consuming a homemade protein shake or a meal.
For example, combining Greek yogurt, frozen berries, fresh kalechia seeds, almond butter and cashew milk will provide a nutrition boost without the added sugar found in Shakeology. Another obvious downfall of Shakeology is the cost. For some people, this may be too much money to spend on protein shakes. While research does support the use of some of the ingredients contained in Shakeology for therapeutic purposes, the amount matters.
For example, Shakeology contains adaptogens, which are herbs that have been scientifically proven to counteract stress in the body 7. A study in 64 people found that treatment with mg of high-concentration ashwagandha root an adaptogen extract per day ificantly reduced stress levels 8. However, this was a study run by a small, independent company sponsored by Beachbody, and the study is not published online. Plus, people in the study replaced 2 meals a day with Shakeology, something that Shakeology specifically advises dieters not to do, as it would result in extremely low calorie intake.
There is a clinical trial studying the effect of Shakeology on weight loss in the works that is set to be completed in June of However, this study is also sponsored by Beachbody The Beachbody and Shakeology websites promote healthy eating practices and focus on clean eatingwhich basically means focusing on food in its most natural form.
This is a good thing, as following a clean eating diet should automatically result in cutting back on processed foods. Meal plans on the Beachbody website focus on lean proteins, complex carbohydrates, healthy fats and fresh produce. Of course, dieters following Beachbody fitness and nutrition programs are encouraged to drink Shakeology at least once a day.
There are many recipes on the Beachbody and Shakeology websites on how to make Shakeology shakes more filling by adding healthy ingredients such as nut butter or coconut. People following Beachbody nutrition plans are encouraged to drink Shakeology daily along with consuming clean, healthy meals and snacks. Beachbody urges dieters to avoid unhealthy junk food when trying to lose weight on their programs. Foods to avoid when following Beachbody nutrition plans include:. Beachbody also stresses the importance of choosing nutrient-dense foods like nuts, fruits and vegetables over foods that are nutrient-poor like chips, cookies and fruit snacks.
Beachbody urges dieters to avoid processed and refined foods such as white bread, candy, soda and fast food. The Beachbody and Shakeology websites provide users with many recipes and ideas for meals, snacks and healthy desserts. People drinking Shakeology are encouraged to follow healthy diets that include lots of fresh produce, lean proteins, healthy fats and complex carbohydrates. Here is a shopping list for dieters following Beachbody programs.
The meal plans outlined on the Beachbody website revolve around fresh, whole ingredients including vegetables, complex carbohydrates, lean proteins and healthy fats. Shakeology is a nutritional shake claimed to spark weight loss and provide various other health benefits to those who consume it. Although Shakeology does provide some potential benefits including weight loss, the bold health claims made by its distributor have yet to be proven by scientific evidence.
Whipping up your own whole-food protein shake at home or making a balanced healthy meal will provide you with the same benefits as Shakeology while also saving you money.
This simple 3-step plan can help you lose weight fast. Read about the 3-step plan, along with other science-backed weight loss tips, here. This is a detailed, evidence-based review of the 12 most popular weight loss pills and supplements on the market today.
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