Especially when spring is tempting outdoors with warm temperatures and summer is getting closer, many people have concerns about their bikini figure. Many then start a crash diet in order to get rid of unwanted pounds quickly. What not everyone considers, the faster you lose weight, the more likely the yo-yo effect will strike back and you will even gain more weight than you have lost in kilos.
Many diets are available to help you lose weight. A common way of losing weight is with diet shakes. If you want to lose weight with diet shakes, replace your meals with diet shakes. You can find out in the following article whether a diet with these shakes is suitable for you. We have clarified diet plans and all important questions about diet shakes for you.
- Diet shakes are a popular way to lose weight. They are quick and easy to prepare and can be bought in drug stores, pharmacies or supermarkets.
- In this form of diet, a change in diet is sought. Gradually the shakes are exchanged for solid food. Plenty of fruits and vegetables should be eaten at meals.
- To counteract the yo-yo effect, it is important to take your time. The different phases should be observed over several weeks in order to slowly get the body used to solid meals again.
What are diet shakes?
Diet shakes, also known as protein shakes, are a combination of carbohydrates, protein and fats in powder form. The shakes are also mixed with minerals and vitamins so that there are no deficiencies and ensure a sufficient supply of nutrients.
The powder is enriched with milk or water and shaken until it is a shake. One portion contains between 200 and 400 kcal.
Diet shakes, as the name suggests, are used in special diets for weight loss. How much of it is drunk daily and over what period of time depends on the individual diet plan.
Depending on the manufacturer, there are diet shakes in different flavors and ingredients such as sugar or flavor enhancers vary greatly.
You can buy the weight loss shakes in any drugstore, pharmacy or in selected supermarkets.
What you need to know about diet shakes
Before we give you tips on how to use diet shakes, you should get some background information on this topic.
We want to answer these frequently asked questions for you in the following paragraphs.
Are Diet Shakes Healthy?
There are many product tests on the Internet that deal with diet shakes. From an ecological point of view, many shakes are questionable. Genetic engineering and artificial flavors are often in the powder mixture, but this has no effect on the body.
Eating a high protein diet can lead to diarrhea or constipation.
Another critical ingredient is chlorate. Chlorate should not be taken in excessive amounts over a long period of time. In the case of chronic exposure, this ingredient can lead to iodine deficiency.
When you switch to a high-protein diet, you may end up consuming more protein than your intestines can handle. This creates gases and leads to flatulence and diarrhea is also possible. When you are in the shake-only phase, you may find yourself lacking in fiber, which leads to constipation. As soon as you eat one meal a day again, the symptoms should go away
Which diet shakes help you lose weight?
Diet shakes all work in the same way. Which type of product you ultimately choose is a matter of taste. There are differences in the ratio of nutrients in the shake, which is reflected in the taste and consistency. There are shakes that contain less sugar, shakes that are enriched with water or milk. Some shakes also have to be served with oil.
The diet is divided into 4 phases:
- Start phase: 2 – 7 days
- Reduction phase: approx. 2 weeks or until the desired weight is reached
- Stabilization phase: approx. 3 weeks
- Life phase: Diet over, pay attention to nutrition!
Does the yo-yo effect occur in diet shakes?
With a diet with protein shakes, the daily calorie intake is reduced to 800 – 1200 kcal. If a normal diet is resumed after the diet, this exceeds the calorie intake and the yo-yo effect occurs.
After the diet, you should switch to a light mixed diet so that your body can safely get used to solid food again and you can slowly increase your calorie intake. A balanced mixed diet includes a lot of fruit and vegetables.
Can I use diet shakes if I have to take medication?
In this case it is strongly advised to contact a doctor before starting the diet. It depends on the type of medication whether a crash diet, as is the case with the diet shakes, can be started. People who suffer from heart problems or high blood pressure and therefore have to take medication are not advised to take such shakes.
Can I take diet shakes while being pregnant or breastfeeding?
Pregnant women should avoid diet shakes entirely. It is not advisable to go on a diet during pregnancy, because the body will lack the necessary energy. The child gets the nutrients regardless of whether they are on a diet and takes the mother’s energy away. This can lead to deficiency symptoms in the mother, which can subsequently pass on to the child.
Physician Prof. Dr. med. Serban-Dan Costa says that if you eat a balanced diet every day, you can replace dinner with a diet shake every now and then during pregnancy.
You will automatically lose weight while breastfeeding if you don’t eat for two. Breastfeeding burns about 500 kcal a day. It is therefore not advisable to diet during this time, as breastfeeding consumes a lot of energy.
Can I exercise while taking Diet Shakes?
If you replace solid food entirely with shakes, in the initial phase, you shouldn’t do sport because the calorie intake is too low during the day. Adequate exercise is part of a healthy lifestyle.
Sufficient exercise should also be ensured when dieting with shakes.
Even with a diet with shakes, you should make sure that you integrate a lot of exercise into your everyday life; Climbing stairs more often instead of using the lift, walking or cycling to the nearest supermarket and leaving the car parked frequently Exercise helps you lose pounds faster and build muscle mass.
Protein shakes can be used in a normal diet to support muscle building after exercise.
Diet Shakes: Types & Diet Plans
In the following section we will explain which diet programs you can do with diet shakes. We also go into special diet shakes that are suitable for diabetics or people who are lactose intolerant.
Diets made with diet shakes are called formula diets. One, two or all meals a day are replaced by these shakes.
Each manufacturer writes its own diet program on the diet shake pack. We have summarized the diet plan for you below and you can decide which one suits you better.
In the starting phase, which lasts a week, only shakes are drunk. In the subsequent reduction phase, two shakes and a low-carbohydrate meal are consumed. In phase three, only one shake and two meals a day are taken.
- Nutrient-rich powder mixture
- Start phase very long
- Taste of grain
With this diet you can have snacks three times a day (each up to 100 kcal) in the form of, for example. Eat fruits and vegetables. Two meals are replaced by the diet shakes and one balanced meal of up to 600 kcal can be eaten.
- Snacks prevent cravings
- Eating habits easier to change with snacks
- Snacks not clearly defined
In the initial phase, two meals are replaced by shakes, a cooked meal can be consumed up to approx. 600 kcal. In the weight stabilization phase, two normal meals are consumed and the third is taken in the form of a diet shake.
- Is carried out and supervised by doctors
- Exercise advice included
- Consultations in larger locations
- Very expensive
This program is designed for people with a BMI of 30. The program lasts 52 weeks and should promise long-term success. You will receive medical attention during the diet. In the first 12 weeks, the diet ensures a low calorie intake of only 850 kcal, which is taken in the form of diet shakes. Thereafter, a change in diet is carried out slowly over a period of weeks.
- Experts monitor success
- Long-term success possible
- Motivation from coaches and other participants
- Very expensive
- Compulsory group sessions
In the two-day introductory phase, 900 kcal are consumed daily through special shakes. In the following weight-loss phase, two meals are replaced by shakes and one solid meal of up to 600 kcal can be consumed. This is done until the desired weight is reached. After that, only one shake a day is drunk and two solid meals are eaten.
- Special soups and bars are allowed
- Start phase shorter
- Not suitable for those who are lactose intolerant
In the initial phase, three shakes are consumed and no solid food is consumed. In the subsequent reduction phase, two shakes and a low-carbohydrate meal are consumed. In phase three only one shake and two meals a day are consumed and in the holding phase three meals are regularly eaten and an additional shake is drunk.
- Slow change in diet
- Blockages possible
- Initial phase low in nutrients
Diet Shake Types
Diet shakes are available in a wide variety of flavors. If you want to try one first without having to spend a lot of money on a large package, you can mix one yourself. The shake is delicious and healthy!
Make diet shakes yourself
You can easily make diet shakes yourself. The homemade version is not only inexpensive but also the healthiest form of the shake because you know what’s inside. There are no hidden ingredients and no chemicals.
- Reduced fat milk
- lowfat quark
- Fruit of your choice
You can find other alternatives for homemade shakes on the Internet. We have listed a few variants for your inspiration:
- Shakes with oatmeal
- Berry shakes with cottage cheese
- Chocolate protein shakes
- Shakes with desiccated coconut
Special diet shakes
Many shakes contain milk powder, but diet shakes are also available in a lactose-free version from those manufacturers who are offering are e.g. Almased, Yokebe, ans Pascogracil.
Shakes that do not contain sugar usually do not taste good because the powder mixture then only consists of protein and grain or artificial flavors are increasingly being used. Some manufacturers offer their shakes as sugar-free so that diabetics can use the shakes without any problems.
For diabetics, a diet using the Diet Shake has a positive effect.
If diabetics replace one or two meals with shakes and make sure that the solid meal is low in carbohydrates, then blood pressure and fasting sugar can be lowered and you also lose a few kilos.
Summary: Diet Shakes
Long-lasting diets with the shakes should only be carried out under professional supervision. You should also definitely know the ingredients of your shake in order to incorporate any missing nutrients in your solid food. This will help avoid symptoms such as diarrhea or constipation.
This guarantees you long-lasting success and you avoid setbacks like the yo-yo effect.