The correct usage method of meal replacement

Meal replacement can be scientifically used through reasonable substitution of main meals, control of calorie intake, balanced nutrition, selection of appropriate types, and avoidance of long-term dependence. Meal replacement is mainly suitable for weight management periods, busy populations, and individuals with special dietary needs.

1. Meal Replacement:

Meal replacement is most suitable for replacing 1-2 meals per day, and is usually recommended as a substitute for breakfast or lunch. Replacing dinner may affect sleep quality, as some meal replacements contain high levels of protein and can increase digestive burden. When replacing a regular meal, it is important to maintain a fixed meal time to avoid adding unnecessary meals that could disrupt the calorie control plan. The practice of completely replacing three meals with meal replacements is unsustainable and may lead to a decrease in basal metabolic rate.

2. Calorie control:

Choose meal replacement products with a single calorie range of 200-400 calories, and the total calorie intake for meal replacement throughout the day should not be less than 800 calories. During weight management, it is recommended to control the daily total calorie intake of women at 1200-1500 calories and men at 1500-1800 calories. The nutrition table labeled on meal replacement packaging should be carefully checked to avoid selecting products with excessive added sugar. During meal replacement, it is still necessary to record the calories of other foods to prevent excessive total intake.

3. Balanced nutrition:

High quality meal replacements should contain 15-25 grams of protein, 5-10 grams of dietary fiber, and appropriate amounts of vitamins and minerals. Brewing meal replacement can be paired with 200ml skim milk to enhance taste and nutrition. Fresh fruits and vegetables, whole grains, and healthy fats should be supplemented during non meal times. Meal replacement users are advised to undergo regular blood routine tests to prevent deficiencies in trace elements such as iron and zinc.

4. Type selection:

Powder meal replacement is suitable for office workers to quickly brew, ready to drink is easy to carry when going out, and energy bars can be used as temporary snacks. The patients with diabetes choose low glycemic index as meal substitute, and the people who exercise prefer high protein type. Check the ingredient list to avoid products containing trans fatty acids and artificial sweeteners. Special medical meal replacements should be used under the guidance of a nutritionist.

5. Usage cycle:

Continuous use of meal replacement should not exceed 3 months. It is recommended to use intermittent usage, such as 3-4 days a week. After reaching the weight limit, the proportion of meal replacements should be gradually reduced and transitioned to a normal diet. Long term dependence on meal replacement may lead to digestive dysfunction, social and dietary disorders, and other issues. After discontinuing meal replacement, it is necessary to establish scientific eating and exercise habits to prevent weight rebound.

During meal replacement, it is recommended to maintain a daily intake of 2000 milliliters of water, combined with 150 minutes of moderate intensity exercise such as brisk walking, swimming, etc. per week. When symptoms such as dizziness and constipation occur after meal replacement, use should be suspended and consultation should be sought. Meal replacement cannot replace medical treatment for obesity, and those with BMI ≥ 30 or metabolic disorders need to seek medical attention. When choosing meal replacement products, it is important to identify legitimate manufacturers with production qualifications to avoid purchasing products that are deemed 'three no'. The reasonable use of meal replacement tools should be based on an accurate assessment of one's own metabolic status, and professional nutritional guidance should be sought when necessary.