One of the most important components of a meal replacement shake is what kind of appetite suppressants it has.
If a shake doesn’t keep you full till your next meal, then it’s a pretty worthless meal replacement.
The best meal replacements will use a combination of several ingredients to ensure you stay happy and full.
In this article we are going to take a look at some of the best appetite suppressants to look for, and a few that may not work as well as you hoped.
Common Appetite Suppressants:
By now you’ve probably heard of the super carb that is fiber.
Getting enough fiber in your diet is one of the best things you can do for your health. Currently, most Americans are only getting about half of the recommended fiber amounts needed for optimal health. The Institute of Medicine recommends women get 25g of fiber daily and men get 38g.
Fiber is essential in the diet, but is it essential in you meal replacement shake?
Fiber helps to reduce appetite by providing bulk in the diet. Fiber cannot be digested so it moves through the digestive system undigested.
Fiber slows the emptying of the stomach and by doing so, keeps you full for a much longer time than if you just ate a cupcake.
Look for a meal replacement shake that has at least 5g of fiber per serving.
Protein is not just for protein shakes and for getting “huge”. Protein is something you will find in nearly every meal replacement shake, and for good reason.
Protein has been shown to be a critical component when it comes to losing weight and maintaining a healthy weight.
Protein also helps reduce hunger by keeping you full for longer periods of time.
Protein takes longer to digest than fat or simple carbohydrates. This increased digest time means less hunger for you.
As a added bonus, protein has also been shown in several studies to increase metabolism.
Not only is protein great for weight loss and management, it is also critical for a healthy and strong body.
Protein is made up of amino acids. Amino acids are the building blocks of life and are essential for nearly every function in your body. Protein’s main job is to rebuild and repair body tissues including muscle.
Look for a meal replacement shake with at least 10g of protein per serving.
Slendesta is a patented hunger blocker found in a few diet shakes and pills.
Slendesta may have a fancy name, but it is actually just potato protein extract.
Slendesta curbs hunger by signaling the release of CCK. CCK is a hormone that communicates to the body you are full and to stop eating.
Solathin is another patented hunger blocker and is also composed of potato protein extract. It claims to have 20 years of research to back its hunger-blocking claims. Like Slendesta, it uses CCK release to control hunger and cravings.
Hoodia is a succulent plant that has been recently hyped up as a weight loss remedy. There is little scientific evidence to back up its claims, but what evidence there is seems to point that it has a short-term ability to reduce hunger.
The claim that caffeine reduces hunger with its stimulant properties has still yet to be proven with enough scientific evidence.
Caffeine targets the central nervous system and leaves you with an energized or even buzzed feeling.
Some studies show some promise that caffeine may actually reduce hunger. One study found that decaf coffee may reduce hunger by increasing certain hormones naturally in the body.
Moderate amounts of caffeine may help with hunger, but I wouldn’t bet on it to keep me full until my next meal. If you find a shake that has caffeine, make sure it’s in an amount you can tolerate and has other hunger blockers such as fiber and protein.
There are several ingredients a meal replacement may contain to control hunger, some better than others.
The best ones that are proven over and over to actually work are protein, fiber, and some patented blockers.
Make sure your meal replacement shake has a sufficient amount of fiber (at least 5g) and protein (at least 10g) for optimal hunger blocking results.
Other patented ingredients such as Slendesta may also be a good ingredient to look for as they seem to have some evidence as an effective appetite suppressant.
Check out our top-rated meal replacement shakes to find the ones that actually block hunger and keep you full until your next meal!