Lose Weight
Weight loss is such a high profile subject that new research is coming out on a daily basis. However it is always worth finding out who has funded the research, as an impartial approach is essential if we are to receive a truthful outcome.
Recently research has found that with all three macro nutrients – protein, carbs or fat – daily calorie intake was significantly greater when the beverage form was consumed as compared to the solid. Apparently the protein drinks did not satisfy the appetite the way that protein foods did! So to lose weight is not necessary guaranteed with these liquids meal replacements.
It was thought that protein drinks would be an effective part of a weight loss regime, mainly because protein foods have been proven to reduce appetite and increase satiety. However if you convert solid protein into a protein drink, it loses it’s appetite suppressive properties. A similar thing happens when you turn fruit into fruit juice.
Looking at the available research, there are at least 7 scientific studies that have provided strong evidence that energy containing beverages (i.e., “liquid calories”) do not properly activate the satiety mechanisms in the body and brain and do not satisfy the appetite as well as food in solid form. Having tried them myself I can vouch for the fact that the drinks left me with a feeling of just being full of liquid. Not satisfying at all. However if I mixed the powder with a food such as yoghurt and a banana, the satiety value increased significantly and I did go on to lose weight.
The reasons given for the lack of satiety value of the liquid calories were:
high calorie density
lower satiety value
more calories ingested in short period of time
lower demand for oral processing
shorter gastrointestinal transit times
energy in beverages has greater bio accessibility and bio availability
mechanisms may include cognitive, orosensory, digestive, metabolic, endocrine and neural influences ( proving that the human appetite is a complex thing!!!)
last but not least, nowhere in our history have our ancestors had access to large amounts of liquid calories, even of the protein variety.
As with many “nouveau foods” that appear on our supermarket shelves, our genetic code has never developed the physiological mechanisms needed to deal with these foods. We are not able to properly register the caloric content in liquids the way we do when we eat, chew and swallow whole foods.
Bottom line: This study suggests that if you’re trying to beat body fat,(weight loss) it’s wise to limit all types of liquid calories and eat whole foods as much as possible, so that the body can process the food in the best way it knows how.
With regard to liquid beverages apart from the protein drinks, if you really want to achieve successful weight loss, start by removing the soda and other fizzy drinks from your diet. Then get rid of the high calorie dessert coffees. Apart from anything else coffee plays havoc with your metabolism. Then cut back on the alcohol, another high calorie stimulant that your body can well do without. From there, be cautious even about milk, juice and especially protein drinks, that may be the mainstay of your weight loss diet.
Drink water or herb teas instead, or limited amounts of black coffee or tea – without all the high calorie extras. This is a great thing to do when you want to lose weight.
It is worth remembering that if you do consume any beverages that contain calories, such as protein shakes, be sure to account for those calories meticulously and be sure you don’t drink them in addition to your usual food intake, but in place of an equal amount of food calories.
Protein shakes are intended to be “meal replacements” not “free calories!”
As your weight loss program is about reprogramming your dietary habits, it would be far better if you concentrated on eating proper food that is chosen for its health promoting properties rather than supplementing or replacing your healthy food with a liquid diet
Jan Whalen
skype – janetwhalen
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