Meal Replacement- Protein Shakes

[ABlaylock]

Hey Guys-

I know that there are already a lot of pre-existing threads on protein shakes and meal replacements, but I'm having a hard time understanding it all and what the best options are for me.

Here's my situation, I am 21, 5"6 195lbs- carry most of the weight in my stomach and hips. I have currently loss about 25lbs since the beginning of April, and would like to keep going. I have started watching my portions, cutting back on junk food, and exercising as well. It is also important to know that I am a vegetarian, and although I've tried I have been unsuccesful in switching back to meat on any level. I would say my average daily consumption looks like 50% carbs, 30% fat, and 20% protein.

So I guess my question is what would be the best option for me. I would prefer a dry mix, not a pre-bottled solution or individualized solution.. I would prefer something that included many nutrients (to support my vegetarian diet) and not just protein or bulk building.

[Naomi94]

Hello ABlaylock,

First, congratulations on losing 25 pounds. Just being under 200 pounds is an important milestone. 

To answer your question, if you want to increase your protein without using protien that comes from an animal, you can use Whey Protein. Also, baked gabanzo beans seasoned with your choices of spices is also a good source of vegan protein. 

You are 21 years old, female, 195 pounds, 5 feet 6 inches tall. I calculated your BMR. I suggest keeping your calories higher than 1300 but lower than 1700 every day. 

One of the problems with vegitarians who want to lose weight, is they carb load. In order to maintain a healthy weight for the rest of your life, you MUST put on muscle. Muscle requires protein. Every day you should try to eat 1 gram of protein for every 1 pound of body weight. Yes - 195 grams of protein. With that, I highly recommend Whey protein mixed in water. You can add a few ounces of milk to soften the flavor. 

Women do better with 1/3 protein, 1/3 carbs, and 1/3 fats. Always eat your carbs with a little protein and a little fat. 

Watch This Video: https://www.youtube.com/watch?v=IXMWg3WEj1U

And This Video: https://www.youtube.com/watch?v=8sw2do0UT98

I hope this answers your question. On another note, it is important to be honest about what caused you to weigh 220 pounds in the first place. Obesity is 70% diet 30% exercise (those numbers do vary from person to person). I cannot stress enough how important it is to have a healthy clean diet. Try to eat 4-5 times a day, but do not...I repeat...DO NOT eat out of your calorie range. 

Pasta is a side dish, not a main course. Sauces compliment a dish, they do not consume a dish.

Watch This Video: https://www.youtube.com/watch?v=_xXOu-DtTE4

Increasing your protein and start resistance training (weight lifting) is the key to weight loss. That Whey protein is very good for you. But always remember that you must try to stay within your calorie range. If you slip one day here or one day there, just remind yourself that this is a journey, get back up and continue eating healthy to the best of your ability. 

Good Luck

[ABlaylock]

Thank you Naomi!

I appreciate the input! There's just a lot out there! Egg protein-casien(sp?)-whey, etc! 

I'll make sure to keep my eye out specifically for whey proteins! And let me rephrase- I'm not looking to lose weight with no muscle loss, I just don't imagine using "BULK UP NOW!" products would be the best idea for me! I plan to continue exercising, monitoring my food, calories, etc.

But thank you for pointing out, I do realize the habits that lead me to gain so much weight (overeating, no exercise, etc.) and have been working on changing those for the better!

[josephz2va]

You can incorporate whey protein shakes in as an additional if you're burning a fortune of calories along with Glutamine, CLA, EFA, BCAA, and Amino Acids. People who are active and very active burn a lot of calories, but don't eat enough calories to meet the In vs Out bar as "In the zone".

I'm -2000 calories every day and supposed to be -1000 calories. So I myself need to incorporate lots of whey protein in my diet. At least 8 doses per day to be closer to that margin.

[ABlaylock]

Thanks Joseph!

I think the big thing is that I usually don't eat breakfast, so I was looking for maybe a protein shake that I could fit in? I work third shifts at a diner, and get home/to sleep around 7am. So I sleep until maybe 11-1 if I'm lucky before I get up.

I do think I burn a higher number of calories, but I think that may be because I am heavier than average, and my body works harder.

In addition, I drank a "Muscle Milk" after a work out today, and about 10 minutes later it made me feel like I needed to vomit! I'm not sure why, but would this happen with other shakes as well?

[LovnLife]

Most females do not have the amount of testosterone required to bulk up, so I don't think you should worry about that to much. I use a product by Beverly International called UMP it is whey and casein protein and the taste is really good it's a little expensive but they do sales all the time like 50% off that's the only way I can afford it and it last a long time. I have currently lost 82 lbs and working on the other 43 good luck to you and you can friend me if you like.

[daniraeallen]

Congrats on the weight loss! I've recently lost 22 lbs, and it feels AMAZING. I've used protein/meal replacement shakes as well as clean eating and exercise to get to where I am now and will continue to do so on my journey to get back in shape.

I recently started a blog about my experiences and just a few days ago did a review of several big name protein shakes out there. Soon I will be doing part two of that blog post and post the actual nutritional information and rate each one on several categories I find important (like taste, texture, etc.). Feel free to check it out and send me a message if you have any questions!

My Blog: http://sofixedonfitness.blogspot.com/

P.S. My favorite shake that I've tried comes in a Vegan option (and it's not soy - which can be harmful. It's all other vegetable proteins)

[Ukase]

Here's the thing about protein powders - whether they're whey, soy, casein, hemp, pea...whatever it may be.

I'm not up on what exactly a vegetarian is, as opposed to a vegan or someone with no dietary restrictions. So, I'll let you be the judge on whether or not you can have whey. Whey, as well as casein, comes from milk, which comes from a cow. So, it would depend on why you're a vegetarian, I think, as to whether or not you can have whey or casein.

The reason why protein powders are so popular for diets is because you get more protein per calorie than just about any other food item. So, if you need/want more protein, but want fewer calories, you'd use a protein powder to get 30 grams of protein and 120 calories, as opposed to 5 eggs, which would give you the same amount of protein, but 375 calories.

Mind you, 20-30 years ago, whey protein was something cheese and yogurt makers just threw away. Your best bet is always to get your nutrition through whole foods - beans, eggs, nuts, dairy, etc.

Myself, I will use a protein powder before and after a workout, or anytime I want a snack. Tastes great and more filling.