Many people feel too fat and would like to lose weight. There are several ways to get rid of the fat rolls. One of them is slimming down with formula diets, which are ready-made drinks or powders that are industrially produced. These weight loss shakes replace meals and at the same time provide the body with the necessary nutrients. However, what sounds simple and practical also has negative sides. We present the advantages and disadvantages of these slimming cures.
What are formula diets?
Formula diets involve replacing meals with special diet shakes for a certain period of time. These are either available as ready-made drinks or are mixed with low-fat milk, oil or powdered water to make a drink or soup – there are many different flavors available. During the diet phase, these concoctions are intended to replace one or more meals a day. Few calories, but a sufficient amount of the most important minerals and vitamins prevent nutrient deficiencies. The powder drinks also contain a minimum amount of protein; therefore, the method is also called protein-modified fasting. Well-known providers of such formula diets, which belong to the balanced diets, are for example Almased, Herbalife or SlimFast. The drinks and powders are available in drugstores, pharmacies or on the Internet.
What do weight loss drinks offer?
The pioneer in slimming drinks was the nutrition specialist Prof. Hans Ditschuneit from Ulm. He invented the first powder meal, which is therefore also known as Ulmer Trunk. In the early 1980s, Ditschuneit described how energy intake could be reduced to 800 to 1,200 kilocalories a day by consuming four to five ready-to-drink shakes or instant soups. Most “astronaut food” products are similar in composition. As balanced foods, they fall under dietary regulations. Since 1996, EU directives have stipulated certain nutrient contents for these products. The packages must state what is in them and how many meals they can replace. The daily rations must be between 800 and 1,200 kilocalories (kcal) and must comply with the “Recommendations for Nutrient Intake” for adults issued by the German Nutrition Society. The balance of nutrients must be exactly right.
For whom is a formula diet suitable?
Formula diets are particularly suitable for severely overweight people (BMI over 30). In order to let many kilos fall over a longer period of time, the diet should, however, take place under medical supervision. Nutritional counseling and, ideally, behavioral training are also important. In this way, you learn how to eat healthily over the long term and get further suggestions on how to maintain your weight over a long period of time. Powder diets are also suitable as a start for people who want to lose a few kilos and then change their diet.
Formula diets: not a permanent solution
For one to three weeks, meals in the form of the shakes can be taken without medical supervision. With medical supervision, such weight loss programs should last a maximum of twelve weeks. In the long term, however, regular foods are essential. No matter how well the ready-made food is designed, it cannot replace the colorful nutrient mix of natural ingredients in the long run. For example, the composition of an apple can never be imitated one-to-one by a pill or powder. And the desire for real food also generally increases over time, which should not be ignored for too long. Because the subsequent craving for “real” food favors the yo-yo effect and ensures that you gain weight again all the faster after the end of a formula diet.
Instructions: lose weight step by step
Who wants to lose weight with a formula diet, should think about how long he wants to diet beforehand if possible. It is best not to set the target weight too low to avoid frustration. It is equally important to prescribe a daily amount of physical exercise. Often, diet shake manufacturers provide a special diet plan that regulates how often shakes are drunk, proper meals are eaten or snacks are consumed, and what foods are allowed. Some programs provide for different phases in the process. Some pharmacies, doctors and nutritionists also offer help with dietary changes, give tips and sometimes design individual diet plans.
What to eat during a formula diet?
One, two or all meals of the day are replaced by a powder meal, which is mixed with water or milk. Some companies also supplement their powder products with appropriate bars, so that the teeth now and then also have something to chew. Snacks and meals during and after the weight loss phase should be low in fat and high in fiber-rich carbohydrates. Plenty of fruits and vegetables, legumes, wholesome bread, brown rice, potatoes and lean meat are recommended as a basis. It is better to avoid fatty sausages and dairy products. If fat, then good vegetable oils can supplement the diet.
Stop a formula diet
After the main phase of the diet, liquid meals are gradually reduced and replaced with solid meals. Replacing individual meals with formula drinks is no longer necessary following the change.
Formula diets under criticism
The principle of formula diets sounds tempting: instead of counting calories yourself or cooking unfamiliar diet dishes according to special recipes, you simply reach for the weight loss shake. This contains everything you need, is also suitable for on the go and, ideally, tastes good at the same time. But the powder diets also offer some disadvantages. Because from a medical point of view, they are only advisable from a BMI of 30 and even then are only suitable as a start. A long-term weight reduction can only be achieved if one’s own dietary and lifestyle habits are sustainably adapted. A broad-based study showed that only about 20 percent of participants were able to maintain their weight in the long term after the diet.
Advantages of formula diets
Formula diets can score points with the following aspects:
- Those who eat exclusively with a formula diet, lose weight quickly in the beginning.
- The rapid weight loss gets the motivation going, so this diet is something for people who need the quick weight loss success.
- You also get around the annoying counting of calories and fats, so no special prior knowledge is required.
- The meals are easy to prepare without much effort.
- By a minimum of 50 grams of protein per day, the formula diets spare the body protein, which is broken down in the body in some diets.
- In addition, the high protein content slows the feeling of hunger.
- Proteins, carbohydrates, fats, vitamins and minerals are supplied to the body in a balanced ratio.
- The power drinks do not contain risk nutrients, but prevent major deficiency symptoms.
Disadvantages of formula diets
The following points are criticized by critics:
- Formula diets are only to be understood as a short-term measure. Long-term weight loss success is only possible if you learn to get along without powder and change your eating habits and integrate more exercise into everyday life.
- Although different flavors provide variety, the diet is rather monotonous. As a result, many users develop a strong desire for something “good” or something “to chew”, which often promotes snacking or leads to increased calorie intake after the diet.
- The well-known yo-yo effect threatens. The body quickly puts on weight again after the powder cure, because he still works on the back burner and consumes less energy.
- The cause of excess weight is disregarded. For example, those who fight stress, boredom or loneliness with food or constantly eats outside meals, will do so even after a formula diet, if he does not work on it.
- The shakes are quite expensive and quickly hit high costs.
- Many shakes are criticized for their composition, because they often have a high sugar content or contain artificial sweeteners, flavors or other unnecessary additives.
- Often the fiber content of such weight loss shakes is rather low, which can lead to constipation.
- A study suggests that severely calorie-restricted diets can put a lot of stress on the heart, so formula diets should only be done after a doctor’s consultation if you have heart problems. Experts also advise caution in other underlying diseases such as diabetes or hypertension.
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