The high temperature of 37℃ every day makes many people flinch from exercise, and dieting and losing weight is too harmful to their health.
Under the dilemma, a new product called "eating thin"-meal replacement has become the best choice for people.
In recent years, various meal replacement products have emerged one after another.
Celebrity endorsements, online celebrity products, advertising implants, and a series of marketing methods have also made it quickly out of the circle, becoming another online celebrity in the weight loss industry after L-carnitine and enzymes.
Bad meal replacement, popular diet pills
The so-called meal replacement, as the name implies, is to replace the normal three meals a day.
There are many kinds of meal replacement in the market now.
What looks normal is usually bread and porridge.
Just the bleak "selling face" after putting it on the table is enough to convince a group of people.
A little more advanced, there are meal replacement milkshakes and chocolates.
The "hot bomb" in the original cognition has become a weapon to lose weight.
The name is tall and true.
It tastes bad, and it's true.
People can't eat, and they are still sought after.
In the variety show, Shen Yue showed his refrigerator.
When I opened the cupboard door, there were two bags of konjac meal replacement powder.
In Xiao's book, various online celebrities' strategies of planting grass instead of meals emerge one after another.
According to Euromonitor international statistics, in 20 17, the market size of China meal replacement reached 5765438+700 million RMB.
It is estimated that it will reach 654.38+020 billion RMB by 2022.
The Tmall food industry trend analysis report released by CBNData also pointed out that:
Meal replacement food is gradually loved by more and more consumers.
Both the sales volume and the number of consumers have shown a growth rate of more than 50%.
Meal replacement is mostly under the banner of "low calorie and strong satiety".
Merchants from all walks of life have said that replacing daily diet with meal replacement will not only make people feel hungry, but also make people lie thin.
"Milk tea-grade taste", "one bottle per meal to meet the body's needs", "eat 500 calories less per meal" and "full for 6 hours, hungry for a long time" ...
Inspiring slogan, accurately matching the needs of people who lose weight.
Although the price is three or four hundred yuan, it still can't stop people's enthusiasm for consumption.
The price of a purple potato in meal replacement powder is around 300 yuan, while ten Jin of purple potato only needs 30 yuan? /Taobao
Driven by various forces, meal replacement has become a new choice for urban young people to lose weight.
Eating meal replacement and lying down to lose weight is basically a dream.
It is true that meal replacement can lose weight.
All methods of losing weight are inseparable from two ways: increasing calorie consumption and reducing calorie intake.
Meal replacement is one of them-reducing calorie intake.
For example, the recommended daily energy intake of adult women is 1.800 calories, of which 60% is needed for breakfast and dinner, namely 1.080 calories.
The energy of meal replacement is very low. The energy of a bottle of ordinary meal replacement milkshake is only about 250 calories.
If you use this milkshake instead of two meals in the morning and evening, you will consume about 600 calories less a day.
Nutrient composition table of meal replacement milkshake
Since meal replacement is so good at losing weight, can you try it directly?
Don't worry, it's not as simple as you think.
The meal replacement used in the research is often prepared by hospitals or regular pharmaceutical manufacturers, and the ratio of nutrition and energy strictly follows scientific requirements.
The meal replacement we buy every day is basically ordinary food, lacking unified national standards, and most of them lack nutrition.
Not to mention that many weight loss meal replacement products sold by WeChat merchants in the circle of friends are not clearly marked with ingredients.
If you buy it casually, you may not even be able to guarantee basic safety.
More importantly, these experiments are guided and participated by professionals. Long-term follow-up supervision, weekly doctor meetings, lifestyle guidance, and accurate records of exercise and diet are indispensable.
It is difficult for ordinary people to meet these conditions.
The reality is often that I ate meal replacement once or twice on impulse and gave up because I couldn't resist the temptation.
Or eat meal replacement at noon, make a barbecue hotpot at night and eat a lot.
After all, although meal replacement claims to be full, the calories are far from meeting daily needs, and it is easy to get hungry.
Moreover, the taste of meal replacement is really flattering, and it is difficult to arouse appetite.
Eating meal replacement every day has no sense of pleasure and satisfaction, so it is difficult to stick to it, and it is inevitable to rely on some high-calorie foods to make up for it.
Instead, it consumes more calories, which is not worth the loss.
To say the least, even if the willpower is strong enough to last for a month or two, the follow-up effect is likely to be disappointing.
Because eating meal replacement is essentially dieting to lose weight, the biggest problem is that it is easy to rebound.
Dieting to lose weight is not fat, but water and muscle.
On the surface, I do lose weight quickly, but once I return to a normal diet, I will soon return to my original weight.
Muscle loss can also reduce the body's basal metabolic rate. In other words, you need to eat less and exercise more than before to maintain your weight.
A few months later, I didn't lose much weight, but turned myself into a "fat constitution".
Trying to lose weight by eating meal replacement is basically hopeless.
Eating meal replacement for a long time has many risks.
The earliest scene of meal replacement was in the hospital.
Some patients need meal replacement to ensure nutrition because they can't chew and have difficulty in digestion.
Sometimes, doctors will help pathological obese patients lose weight through meal replacement, and control calorie intake on the basis of ensuring nutrition.
However, for many meal replacement products on the market now, the producers may not understand the nutrition knowledge and blindly pursue low calorie.
Consumers don't understand the benefits and blindly follow the trend.
Some people even eat meal replacement three times a day in order to lose weight quickly.
There are many potential risks in blindly overusing meal replacement to lose weight like this.
malnutrition
China Residents' Dietary Guide points out that food diversity is the basic principle of balanced diet to ensure balanced nutrition.
The nutritional structure of most meal replacement is relatively simple, which is far from meeting the normal needs of the human body.
For example, meal replacement powder, a very common fruit and vegetable, basically relies on dietary fiber to provide satiety, and some vitamins and minerals are added, but the contents of carbohydrates, protein and fat are very low.
A Brand of Fruit and Vegetable meal replacement powder
In some cereal meal replacement powder, carbohydrates are sufficient, but protein is unbalanced in structure and low in vitamin content.
There is nothing wrong with being a staple food once in a while. If you really want to "replace meals", it will lead to uneven nutrition intake.
Even some so-called nutritious compound meal replacement powder, the formula is relatively scientific, but if you eat three meals a day, you will face a serious shortage of energy supply.
Shen Yue who lost weight until she fainted.
Long-term consumption may bring a series of health problems such as fatigue, anemia, skin relaxation, decreased immunity and endocrine disorders.
Increase the burden on the liver and kidneys.
According to the reference intake of dietary nutrients of China residents (20 13), the optimal proportion of carbohydrate, fat and protein energy in total energy intake is 50%? 65%、20%? 30%、 10%? 15%。
The unreasonable proportion of long-term dietary energy supply will directly endanger health.
If protein ingests too much, it will produce too much nitrogen-containing metabolic waste, which will increase the metabolic burden of the kidney.
If you don't eat enough carbohydrates, you will be severely hungry for a long time, and your body will supply energy by breaking down fat. However, excessive lipolysis will lead to the accumulation of ketone bodies and there is a risk of ketoacidosis.
There are also some meal replacement products, in order to lose weight quickly and attract consumers, some pharmaceutical ingredients will be illegally added, which may seriously lead to liver failure and even life-threatening.
For example, there was such news in February last year:
Xiao Song (pseudonym), a 23-year-old girl from Ningbo, suffered from abdominal distension and pain in the liver area after eating meal replacement powder and meal replacement biscuits for more than half a month. She quickly developed into severe liver failure and had to undergo liver transplantation.
Weight loss was originally for health, but meal replacement can easily become the biggest killer threatening health.
In addition, meal replacement powder, meal replacement milkshake and other products are liquid foods, and energy absorption is much faster than normal eating.
This will easily lead to a rapid increase in blood sugar after meals and a large fluctuation in blood sugar.
In order to ensure the taste, some products will add a lot of extra sugar, which is not suitable for people with sugar control needs.
If you don't have time to cook occasionally, or eat too much at the last meal, it is understandable to eat meal replacement. But if you want to eat it every day and every meal, it's not necessary.
Compared with meal replacement, natural food is cheaper, more balanced in nutrition, better in taste and more satisfying to eat.
If it can be reasonably matched and scientifically controlled, the weight loss effect is not bad, so why not?
There is never any simple shortcut to lose weight.
Adjusting eating habits and cooperating with exercise is the irrefutable secret.
Astbury NM, Aveyard P, Nickless A, et al. Doctors recommend low-energy total diet replacement therapy (DROPLET) for overweight people: a practical randomized controlled trial. BMJ。 20 18; 362:k3760。 Published on September 26th, 20 18. doi: 10. 1 136/BMJ . k 3760