How many protein shakes a day for weight loss?

People should only consume one or two protein shakes daily and for a short time only. It is also best to choose a protein shake that fulfills part of a healthful diet. For instance, a person who does not eat many vegetables might choose a meal replacement protein shake that contains vegetables.

medicalnewstoday.com - Protein shake diet for weight loss: Meal plans and side effects

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Following a protein shake diet encourages weight loss by curbing appetite and reducing the total calories a person consumes in a day. Although these diets can be effective in the short term, healthcare professionals do not recommend living solely or primarily on meal replacement shakes. Protein helps build muscle and plays a vital role in cell function across the body. Protein needs will vary from person to person based on their weight and activity levels. Generally, however, the 2015–2020 Dietary Guidelines for Americans suggest that males over the age of 18 consume 56 grams (g) of protein per day, and that females consume 46 g. A person can easily obtain this amount from the diet by consuming beans, lentils, nuts, meat, eggs, and dairy products. Protein shakes aim to provide as much protein as food but with fewer calories. Some can even provide more protein than food. The idea is that replacing meals with protein shakes can improve weight loss and muscle gain. In this article, we explain how the diet works, ways to follow it safely, and what protein shakes can do to benefit overall health. What can a person eat on a protein shake diet? Several companies offer diets that mainly feature protein shakes. For this reason, the requirements and offerings of each program vary. Some diets are more extreme, encouraging participants to eat only or primarily protein shakes. However, the most balanced protein shake diets include protein shakes as part of a diet that is rich in other food sources. For instance, the diet might recommend replacing one or two meals with a protein shake, then eating one or two different meals that also provide nutritional benefits, as well as snacks. A well-balanced diet should always include an appropriate amount of protein, nutrient-dense carbohydrates, and healthful fats. Risks and side effects Meal replacement shakes should not completely replace healthful, balanced diets. This is because it is difficult to get every nutrient from a single food source. Furthermore, a body that does not receive enough nutrients may experience problems with metabolism. This may slow or disrupt a weight loss plan. In fact, one 2015 study found that people who eat a varied diet are less likely to have obesity. Some protein shakes also use large quantities of sweetener to improve flavor, which can trigger blood sugar spikes. It is also important to avoid consuming too much protein powder in one day. A 2013 review of studies found that consuming more than the daily requirement of protein may lead to problems in the kidneys and bones, as well as increase the risk of cancer. A Consumer Reports analysis also found that some protein drinks have unsafe levels of contaminants. Three of the drinks that the consumer watchdog tested had high levels of the following contaminants, among others: mercury

arsenic

cadmium People who drink three servings of these drinks each day could experience serious health consequences. In an additional eight of the drinks tested, lead levels were high enough to need a consumer warning in California. As nutritional supplements, protein shakes are subject to fewer regulations than medication in the United States. Consumer Reports argue that marketing materials for these products may also be misleading. Instead of protein shakes, they recommend eating protein-rich foods such as milk, lean meats, and eggs.

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Why can't I control my eating?

Some people who overeat have a clinical disorder called binge eating disorder (BED). People with BED compulsively eat large amounts of food in a short amount of time and feel guilt or shame afterward. And they do so often: at least once a week over a period of at least 3 months. Not everyone who overeats is a binger.

webmd.com - Why Can't I Stop Eating? How to Curb Compulsive Eating - WebMD

Think back to the last time you ate so much you felt absolutely stuffed. Were you tearing into a huge cake to celebrate a friend’s birthday? Loading up on turkey and sweet potatoes at Thanksgiving? Or were you at home alone, maybe at the end of a tough day? How did you feel afterward -- simply annoyed that you gave yourself a stomachache? Or were you tormented by guilt or shame?

Eating too much every once in a while is normal. So is eating for emotional reasons. “From the moment we’re born, we’re nurtured with food, rewarded with food, and so emotional connections to food are normal,” says Michelle May, MD, author of Eat What You Love, Love What You Eat. People who compulsively overeat, though, may use food as their only way of coping with negative emotions. As a result, they often feel that their eating is out of control. They think about food all the time and feel guilty, ashamed, or depressed after eating. “That’s very different from what someone feels after, say, eating a big Thanksgiving meal,” May says. “You might feel full, and you might regret having had that last slice of pie, but you’re not consumed with shame.”

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