EP 118: Using Strategic Meal Replacements for Safe, Sustainable Weight Loss

One of the best nutritional strategies (yet one people are seldom to talk about, perhaps because it isn't particularly "trendy") is the use of protein-rich meal replacements. Studies have shown that the use of strategic meal replacements not only produces "robust initial weight loss", but also "improvements in a number of health-related parameters during weight maintenance, including inflammation and oxidative stress." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2851659/ There also seems to be benefit from making them higher protein, as well. "Higher protein MR within a higher protein diet resulted in similar overall weight loss as the standard protein MR plan over 12 weeks. However, there was significantly more fat loss in the HP group but no significant difference in lean body mass." https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-7-23 So not only are meal replacements effective for both short and long term weight loss success, but seem to come with plenty of health benefits, as well. So, what's not to like? The truth is so many people get caught up in the nutritional fads and trends, they often ignore some of the very best strategies out there--strategies that have stood the test of time, and often stood out of the limelight--strategies that ACTUALLY work. The use of meal replacements ins't and shouldn't be complicated. Start by swapping out a meal or two a day for a protein rich shake, mixing in some of your favorite fruits and vegetables and/or healthy fats. They're convenient. They're satiating. And they're tasty, too! More in today's episode on how to get started and why you should consider this approach. Notes and resources: My free, 5 Day Kettlebell Fat Furnace : www.chroniclesofstrength.com/5dkbff uses a simple meal replacement strategy along with high intensity kettlebell workouts - a great starting point for anyone interested in this approach.