Every day 37 ℃ high temperature to dispel the idea of many people exercise, diet to lose weight and too hurt the body.
Under the dilemma, a new product called "eat enough to lose weight" - meal replacement, has become the people's choice.
In recent years, a variety of meal replacement products are emerging.
Star endorsement, net red with goods, advertising implantation, a series of marketing tools also let it quickly out of the circle, just like a following L-carnitine, enzyme, weight loss sector, another net red.
Difficult meal replacement, sought after diet pills
The so-called meal replacement, as the name suggests, is to replace the normal three meals a day food.
There are many types of meal replacements on the market today.
The ones that look normal are roughly bread and brewed porridge.
Just the fact that they look so bad on the table is enough to dissuade people from eating them.
The more advanced, there are meal replacement shakes and chocolates.
The original perception of the "calorie bomb", shifted to become a weight loss tool.
The name is really high.
It's true that it's hard to eat.
People can't eat, but still gained popularity.
In the variety show, Shen Yue shows off her refrigerator.
As soon as you pull open the cabinet door, there are two bags of konjac meal replacement powder.
In the small a certain book, a variety of net red meal replacement grassing strategy is endless.
According to the statistics of Euromonitor International, in 2017, China's meal replacement market reached 57.17 billion yuan.
It is expected to reach RMB 120 billion by 2022.
The Tmall Food Industry Trend Analysis Report released by CBNData also pointed out:
Meal replacement food is gradually becoming more and more popular among consumers.
Both the sales volume and the number of consumers have shown a growth rate of more than 50%.
Most of the meal replacements are advertised under the banner of "low calorie, high satiety".
Various merchants have said, with the meal replacement to replace the daily diet, not only will not have hunger, but also let a person lying thin.
"Milk tea level taste" "a bottle of a meal, to meet the body's needs" "a meal less intake of 500 calories" "6 hours of satiety. Lasting without hunger"......
The heartwarming tagline accurately matches the needs of dieters.
Despite the pricing of three to four hundred dollars, still can not resist the enthusiasm of people's consumption.
A purple potato meal replacement powder costs about 300 yuan, while ten pounds of purple potatoes only need 30 yuan?
Under the impetus of various forces, meal replacement has become a new choice for urban young people to lose weight.
Eating meal replacement lying down to lose weight is basically a dream
Meal replacement can lose weight, this is indeed true.
All weight loss methods are inseparable from two ways: increase calorie consumption, reduce calorie intake.
Meal replacement is one of these ways - reducing calorie intake.
For example, the recommended daily energy intake for an adult woman is 1800 calories, of which 60% is needed for breakfast and dinner, which is 1080 calories.
And meal replacement is very low energy, a bottle of ordinary meal replacement shake energy is only about 250 calories.
If you replace your morning and evening meals with these shakes, you'll consume about 600 calories less a day.
Nutritional breakdown of a meal replacement shake
Since meal replacement is so good for weight loss, is it a good idea to just try it?
Don't worry, it's not as simple as it seems.
The meal replacements used in the study are often formulated by hospitals or formal pharmaceutical manufacturers, and follow strict scientific requirements in terms of nutrient and energy ratios.
And our daily bought meal replacement is basically ordinary food, lack of unified national standards, in terms of nutrition most of the lack of.
Not to mention the fact that many micro-businesses in the circle of friends sell weight loss meal replacement, even the ingredients are not clearly labeled.
If you just buy it and eat it, you may not even be able to guarantee basic safety.
What's more, these experiments are all guided by professionals involved in the whole process, long-term tracking and supervision, weekly doctor's meeting, lifestyle guidance, accurate records of exercise and diet, and the lack of one.
These conditions are difficult for the average person to meet.
The reality is that often, on a whim, you eat a meal replacement once or twice, and then give up because you can't resist the temptation.
Or at noon ate a meal replacement, the evening on the peace of mind to run to the barbecue hot pot, eat a lot of food.
After all, although the meal replacement claims to be satiating, the calories are far from meeting the daily needs, or very easy to starve.
Moreover, the taste of the meal replacement is really not complimentary, and it is difficult to arouse the appetite.
Every day you eat a meal replacement, there is no sense of pleasure and satisfaction when you eat, it is difficult to adhere to, it is inevitable to rely on some high-calorie food to make up for it.
In this way, on the contrary, the intake of more calories, the loss is not worth it.
Even if your willpower is strong enough to stick with it for a month or two, the results afterward will be very disappointing.
Because eating a meal replacement is essentially a diet, the biggest problem is that it is easy to rebound.
Dieting to lose weight, lose is not fat, but water and muscle.
On the surface, the weight is indeed rapidly reduced, but once the normal diet is resumed, it will quickly return to the original weight.
Muscle loss also lowers your body's basal metabolic rate. That means you need to eat less and move more than you did to keep your weight the same.
A few months down the line, the weight did not lose, but instead, they tossed themselves into the "easy fat body".
The first thing you need to do is to take a look at your favorite foods, and you'll be able to see what you're getting yourself into.
Long-term meal replacement, there are many risks
The earliest use of meal replacement is in the hospital.
Some patients need meal replacements to keep their bodies nourished because they can't chew and have difficulty digesting.
There are times when doctors also use meal replacements to help pathologically obese patients lose weight, controlling calorie intake on the basis of ensuring nutrition.
And many of the meal replacement products on the market today, the producers may not understand the knowledge of nutrition, and are obsessed with pursuing low calorie.
Consumers also do not understand the benefits, and blindly follow the trend to buy.
Some people even eat meal replacements three times a day in order to achieve the goal of rapid weight loss.
There are a lot of potential risks associated with losing weight blindly and excessively with meal replacements like this.
Malnutrition
The Dietary Guidelines for Chinese Residents states that food variety is the basic principle of a balanced diet, so as to ensure balanced nutrition.
Most of the nutritional structure of the meal replacement is relatively single, far from meeting the normal needs of the human body.
For example, the very common fruit and vegetable meal replacement powder, basically rely on dietary fiber to provide a sense of satiety, but also add some extra vitamins and minerals, but the carbohydrate, protein and fat content are very low.
A brand of fruit and vegetable meal replacement powder
In some cereal meal replacement powder, carbohydrates are enough, but the protein structure is not balanced, and the vitamin content is not high.
Occasionally as a staple food is not a problem, really want to completely "meal replacement", will lead to unbalanced nutritional intake.
Even some of the claimed nutritional composite meal replacement powder, the formula is relatively scientific, but if you eat all three meals a day, you will face a serious shortage of energy supply.
The Shen Yue, who lost weight and fainted
Long-term eating, may bring a series of health problems such as fatigue and weakness, anemia, loose skin, decreased immunity, and endocrine disorders.
Increased burden on the liver and kidneys
According to the "Dietary Nutrient Reference Intake for Chinese Residents (2013)", the optimal ratio of carbohydrates, fats, and proteins for energy supply to the total energy intake is 50%?65%, 20%?30%, and 10%?15%.
Long-term dietary energy supply ratio is unreasonable, will directly jeopardize the health of the body.
If the protein intake is too much, it will produce too much nitrogenous metabolic waste, increasing the metabolic burden on the kidneys.
If the carbohydrate intake is insufficient, long-term in a serious state of hunger, the body will rely on the breakdown of fat to supply energy. And too much fat decomposition will cause the accumulation of ketone bodies, there is a risk of ketoacidosis.
There are also some meal replacement products, in order to achieve rapid slimming, to attract consumers, will be illegal to add some drug ingredients, serious may lead to liver failure, and even life-threatening.
For example, in February last year, there has been such news:
In order to lose weight after eating more than half a month of meal replacement powder, meal replacement cookies, Ningbo City, 23-year-old girl Xiaosong (a pseudonym) appeared to belly bloating, pain in the liver area and other symptoms, the rapid development of severe liver failure, and had to undergo liver transplantation surgery.
Weight loss is supposed to be for health, but meal replacement can easily become the biggest killer threatening health.
In addition to this, meal replacement powder, meal replacement shakes these products are fluid, energy is absorbed much faster than normal meals.
This can easily lead to a rapid increase in blood sugar after meals, and blood sugar fluctuations.
Some products add a lot of extra sugar to ensure taste, which is not suitable for people who need to control sugar.
If you don't have time to cook, or if you ate too much at the last meal, it's okay to have a meal replacement. But if you want to eat every day, eat all the time, it is not necessary.
Compared with meal replacements, natural foods are cheaper and more nutritionally balanced, and they taste better and are more satisfying to eat.
If you can reasonably match, scientific control, weight loss effect is not bad, why not?
Weight loss is never a simple and easy shortcut.
Adjusting your diet and exercising is the secret.
Astbury NM, Aveyard P, Nickless A, et al. Doctor Referral of Overweight People to Low Energy total diet replacement Treatment (DROPLET): pragmatic randomized controlled trial. bmj. 2018;362:k3760. published 2018 Sep 26. doi:10.1136/bmj.k3760