Meal replacement shakes and intermittent fasting.
Meal replacement fasting.
What is intermittent fasting?
Intermittent fasting is a practice in which one does not eat for a period of time during the day or during the week. Popular approaches to intermittent fasting include: eating one day and fasting the next, eating for 5 days and fasting for 2, and eating within small window each day, ie. skipping breakfast and eating both lunch and dinner between 12 and 8 pm. There are many reasons why people try intermittent fasting, the most common being that it can help with weight loss.
Research suggests that intermittent fasting is about as effective as a traditional low-calorie diet for weight loss, which makes sense because fasting is usually accompanied by a calorie reduction. Simply reducing your eating to a narrow window does not necessarily promote weight loss, however. In order to lose weight, you still have to burn more calories than you eat, and there is research to back that up. A rigorous one-year study published in 2022 shows that intermittent fasting without a calorie reduction will not help you lose weight.
What is a meal replacement?
A meal replacement is a product intended to replace the nutritional value of a meal, often with fewer calories. Many people use meal replacements to lose weight.
There are two main types of meal replacements, ready-to-drink meal replacement shakes and meal replacement powders. Meal replacement powders, like protein powders, must be mixed with milk or water.
Can you drink meal replacement shakes during a fast?
Every meal replacement has calories and nutrients, even when mixed with just water, so if you drink one during your fast, it will break your fast.
Why use meal replacements while fasting?
High protein meal replacement shakes and intermittent fasting are a good pairing. Not all meal replacements are high in protein, however so be sure to read the Nutrition Facts.
Why protein? Although it is true that protein helps with building and maintaining muscle mass, it is also an essential ingredient when it comes to weight loss. This might sound confusing, so allow me to explain.
Losing weight is all about achieving and maintaining a calorie deficit – eating fewer calories than you burn. Replacing a meal or part of a meal with a high protein meal replacement shake can help you achieve a calorie deficit because protein suppresses hunger.
Hunger is a powerful sensation, and depriving your body of calories it thinks it needs is uncomfortable. Your body does not like to be uncomfortable, and will not shut up until you give it the calories that it wants. This is the main reason why losing weight is so hard – even the most stubborn person can only ignore the hunger pangs for so long, and will eventually eat (often more than he or she needs to).
The secret to weight loss is therefore to prevent hunger. In order to do so while maintaining a calorie deficit, you have to eat the right foods. Some foods are satiating, meaning they fill you up. Others are not. The trick is to eat more of the former, and less of the latter.
High protein foods are among the most satiating foods and can help with weight loss. They keep you feeling full for longer, which helps prevent cravings and overeating. High protein meal replacements are therefore a great way to increase the percentage of your calories that come from high protein, and help you lose weight.
Before you start chugging meal replacement shakes, however, you should know that not all meal replacements are good for you. Unfortunately, many brands are made with heavily-processed, fake food ingredients. Here are a few of the top meal replacement ingredients to avoid.
Avoid food additives.
Most meal replacements are full of food additives. Although they are not necessarily bad for you in small quantities, food additives can add up quickly, especially if you drink a meal replacement shake every day. At higher quantities, food additives can cause gastrointestinal (GI) side effects.
Many food additives are hard to digest and sit in your gut for longer than they should. This gives your gut bacteria more time to ferment (eat), and as they eat, these bacteria produce gas, which causes bloating, cramps, and nausea.
In the short term, gas also slows colonic transit (the amount of time it takes food to travel through the colon), which can lead to constipation. In the long term, food additives disrupt regulatory pathways in the intestine and trigger the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders.
Keep an eye out for artificial sweeteners too. Artificial sweeteners are poorly absorbed by the gut, which means that they feed your hungry gut bacteria. They also alter the composition of your gut microbiota (the collection of microorganisms that help you digest food). This can lead to serious GI problems and widespread inflammation.
Finally, artificial sweeteners, especially sugar alcohols like xylitol, can cause diarrhea because they draw water into your gut. Now you might finally have something to blame for those post-protein shake trips to the bathroom.
Here is a list of the most common food additives in meal replacements:
acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors*, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol
When it comes to identifying food additives, go with your gut. 😉 As a rule of thumb, they are the ingredients that you cannot pronounce. Food additives are not the only thing to look out for when buying meal replacements, however. There are several other ingredients that can upset your stomach.
egg whites, almonds, oats, coconut, cocoa, monk fruit
Many meal replacements are made with whey can casein, which are byproducts of cheese and yogurt production. They are known to cause digestive issues, especially for people with lactose intolerance and irritable bowel syndrome. Over one in three Americans are lactose intolerant, and the prevalence of IBS is somewhere between 10 and 15 percent in the United States. It follows that you may be lactose intolerant or have IBS and not even know it.
IBS is a poorly understood condition, and it is unclear why dairy triggers symptoms. Lactose intolerance, on the other hand, is clearly understood. People with lactose intolerance are unable to fully digest lactose, the sugar in dairy. As you just learned, partially digested food feeds the bacteria in your gut, which produce gas.
Avoid protein concentrates and isolates.
Finding an additive-free, dairy-free meal replacement is hard. Finding an additive-free, dairy-free meal replacement made with real foods is next to impossible. Why? Most meal replacements are made with protein concentrates and isolates, foods stripped of everything but the protein. They are listed on the ingredient list as “pea protein,” for example, as opposed to “peas.”
We will not go into the details, but protein concentrates and isolates undergo heavy mechanical and chemical processing before becoming meal replacements. Sometimes, manufacturers use chemical solvents like hexane to separate the protein from the food. This means that what you end up putting into your body looks nothing like real food.
The potential problem here is that your gut might not know what to do with ingredients like these. Your gut prefers the real thing, not some heavily-processed imitation, so protein concentrates and isolates might be hard to digest for people with sensitive stomachs.
Instead of protein concentrates or isolates, we use ingredients like egg whites, almonds, and oats. Most of the protein in our meal replacements comes from egg whites, which are simply broken, pasteurized, and dried. Minimally-processed ingredients like this are easy to digest, and a gut-friendly alternative to protein concentrates and isolates.
Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein source for people with sensitive stomachs. Egg whites are low in fiber, low-FODMAP, and have the highest protein digestibility-corrected amino acid score (PDCAAS) of any whole food. Our customers have experienced fewer digestive issues with egg white protein than with any other type of protein.
“I just finished my first bag and ordered 2 more! I Iove this stuff! I have a sensitive stomach and every meal replacement powder makes me bloated…except drink wholesome!”
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.