4 People Sabotaging Your Diet -- And How To Stop Them
Caroline Kaufman, MS, RDN, a nutrition expert and blogger based in Los Angeles. The Fix: Skip the post-workout beverage and opt for a protein-rich snack when you get home, like Greek yogurt or half a turkey sandwich. If your friend insists you get something with her, your best choice is a smoothie with one or two fruits and skim milk.
If your job requires you to eat out frequently or attend meetings with a catered lunch, it can be easy to gobble calories without even noticing. The Fix: Follow what the experts do when ordering off a menu. Kaufman suggests. And if you can, order before others. She's a fan of happy hours and absolutely needs you to come along.
Unfortunately for you, this could mean drinking one too many cocktails, and those calories quickly add up. What's more, studies show that boozing can increase your appetite -- especially for high-fat, savory foods (hence, cheese fries). The Fix: Stick to low-cal drinks like a glass of red wine and avoid those giant mixed cocktails at all costs. Bonnie Taub-Dix, MA, RDN, CDN, the author of Read It Before You Eat It and a New York-based dietician. Your child may want to share a treat with you, like a brownie or cookie.
Protein bars are also a great source of protein for diabetics, and these bars score very low on the Glycemic Index. The peanut butter bars only score a 2, and anything under 10 is considered a low ranking. Other flavors can score up to a 6, so they are all within that low range. You get 20 grams of protein in each bar, but that comes with 200 calories, 6 grams of fat, and 16 grams of carbohydrates. That includes 2 grams of sugar and 6 grams of sugar alcohol.
Note that you will take in more carbohydrates from a protein bar than you would from a protein shake made from low-carbohydrate powder. If your goal is to lose weight or burn fat, you have to watch the calorie and fat content in these bars. They are great for last-minute snacks and meals on-the-go, but they are not as low in calories, fat and carbs as many of the protein powder for diabetics listed on this page.
Low-calorie meal replacement shakes are geared towards weight loss. Although similar in cost to the higher protein meal replacement shakes, these contain less protein, carbs fats and of course calories per serving. Low-carb meal replacement shakes are geared toward those on a low-carbohydrate diet or simply controlling their carbohydrate intake. Calories in these shakes are variable, but tend to be lower than your average meal replacement shake. Carbohydrate content in these low-carb meal replacement shakes starts from 0 grams.
Your meal-replacement shake should have enough calories to help you meet your minimum caloric needs for the day. The minimum number of calories a woman should eat per day is 1,200, according to the American College of Sports Medicine. If you eat two other meals during the day totaling 900 calories, your shake will need to contain at least 300 calories.
Eating too few calories can make it difficult for you to get the nutrients your body needs for good health. On the flip side, your meal-replacement shake can cause you to gain weight if it exceeds your daily calorie needs for weight loss when combined with your other meals and snacks. Ask your doctor or dietitian how many calories you should be eating each day to achieve weight loss and maintain your health.
Among the macronutrients -- protein, carbohydrates and fiber -- protein is the most satiating, meaning it helps you feel more satisfied and may help you eat less, avoid snacking and lose weight. Protein also increases thermogenesis, or heat production in your body, which boosts calorie burning. Lastly, if you're engaging in a strength-training program in addition to dieting -- a sensible strategy -- eating enough protein can support muscle gain and fat loss.
Good sources of protein to add to your meal-replacement shake include silken tofu; pea, brown rice, casein or whey protein powders; low-fat Greek yogurt; and nuts and seeds. Fruits and vegetables are packed with vitamins, minerals and antioxidants and are also rich sources of fiber, a structural component of plant foods your body can't digest. That makes fiber virtually calorie-free, yet it takes up space in your stomach and helps create a feeling of fullness.
Packing your meal-replacement shake with sources of fiber can make it more filling and satisfying. Try low-calorie blueberries and blackberries, fiber-rich apple slices with the skin on and a handful of spinach. Your meal-replacement shake should offer all the nutrients you would get from a full meal, including protein, carbohydrates and healthy fats. Choose a low-calorie base such as low-fat coconut milk, low-fat cow's milk or almond or soy milk. Add your choice of protein, fruits and vegetables.
Other ingredients to add include chia seeds, flaxseeds, walnuts, almond butter or avocado, which are all sources of healthy fats. Avoid adding sugar or honey to your shake to keep the calorie count in check. Lose Weight. Feel Great! AGE lbs. WEIGHT ft. How to Replace One Meal With a Protein Shake How to Make a Meal Replacement Shake Homemade Diet Shakes GNC Lean Shake vs. Medifast Protein Shakes for Women to Lose Weight How to Make Meal Replacement Shakes From GNC Cholesterol-Reducing Shakes Homemade Meal Replacement Protein Shakes List of Weight Loss Shakes How Much Weight Can I Lose After Drinking Meal Replacement Shakes?
Meal-replacement shakes are available in two main forms: as over-the-counter dietary supplements sold in retail stores and online and as medically prescribed formulas provided by a health care provider. These prepackaged versions may be easiest for a man who prefers not to tabulate calories and nutrients. Making your own meal-replacement shake is also an option depending on your health goals.
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