Meal replacement shake

Nightmare_Queen88

Update: I took out the egg whites and added almond butter and flax seeds. Brings it to 414 calories with 25g protein 29g Carbs 25g Fat and 13g fiber.

MarkusDarwath

rainbowbow wrote: »

Speak for yourself. Carbs fill me up and satisfy me.

I did specify for someone limiting calories -and- having problems with feeling hungry. In general, sugars and starches digest faster than proteins and fats, so they leave your stomach faster. They also metabolize faster (assuming not diabetic) leaving less time in which to "use 'em or store em"

But yes, speaking for myself, I get hungry sooner after eating a meal that's higher in carbohydrates, and I end up craving even more carbs... and since I actually am diabetic, that's a very unfortunate thing. On the other hand, I can easily go 6 plus hours on a breakfast of eggs and sausage, and maybe a piece of fresh fruit, for a total of under 600 calories without getting overly hungry.

And as far as "eating too much" protein, this is definitely the case for some people.

Generalizing the statement to "Americans," however, is nonsense. Just because one only "needs" 'X' amount doesn't mean that more than that is automatically too much or a bad thing. If we want to take it down to need, then we don't actually need non-fiber carbs at all as our bodies are capable of adapting to using protein and fat instead. We cannot, however, go the other way and adapt to skipping protein and fats.

For sedentary individuals you only need .8-1g of carbohydrates per KG of body weight. For athletes they need this much for each pound of lean body mass.

but if you already consume meat in your diet it's pretty easy to hit your protein goal and it's not necessary to start adding on supplements like bars and shakes.

Again, depends on your goal. I am losing weight on a 2200 calorie per day diet. Part of that is going low (but not extremely low) carb for blood sugar control. At a target of 25%, I can usually come close to my calorie target. If I up the target to 30% it becomes very difficult. The main reason for protein bars and shakes outside of body building is mostly variety. Being low calorie, the supplements make it easier to stay in ratio within a specific calorie target.

keegan2149

Nightmare_Queen88 wrote: »

I need help! Lol. I've been drinking a protein shake in the morning to replace breakfast, but I just learned that I may not be adding enough fat and carbs to it for it to be filling.
My shake:
1 scoop vanilla protein powder
2 egg whites
2 tbsp pecan chips
1c unsweetened vanilla almond milk
6-7 frozen strawberries
All together it has 11g of fat and 18g of carbs. I don't really want to increase anything though. Because I'm trying to watch the amount of carbs I eat a day which is between 90-122. The amount of fat I can eat a day is 47g. So do I really need to add anything extra to my shake to boost the fat and/or carbs or is my shake fine the way it is?

I'd dump the egg whites. They're not that high in protein unless you drink a lot of it. They're also disgusting. The chips too. Chips are no good. The strawberries are ok. They should be frozen in water and not any kind of syrup though. I'd find a protein powder that has only artificial sweeteners. I can personally vouch for Dymatize Nutrition ISO 100. I found it on a top ten list on bodybuilder.com. It's made with stevia which tastes pretty close to natural sugar and has zero carbs. I also add plain greek yogurt. It adds a little extra protein and makes the shake creamier.

amusedmonkey

Wouldn't fill me up personally. Liquid calories are never filling to me unless eaten alongside other foods like soup before dinner. I actually use shakes when I need to BOOST my calories for the day because it's easy to bulk it up with calories with nut butters and heavy cream for that very same reason. If it's filling to you, then you are doing fine and don't need to change anything. If it's not filling, you may be like me and don't feel full on liquid calories no matter how many carbs/fat you add to it. Just work with what works for you.

I do use protein powder, but I use it by mixing it into things that are filling to me like oatmeal and other hot cereals or weetabix. I only have a straight up shake when I'm very low on protein but not necessarily hungry enough to want chewable food.

MarkusDarwath

MarkusDarwath wrote: »

Again, depends on your goal. I am losing weight on a 2200 calorie per day diet. Part of that is going low (but not extremely low) carb for blood sugar control. At a target of 25%, I can usually come close to my calorie target. If I up the target to 30% it becomes very difficult. The main reason for protein bars and shakes outside of body building is mostly variety. Being low calorie, the supplements make it easier to stay in ratio within a specific calorie target.

Let me rephrase this for clarity. I was falling asleep when I wrote it.

At a target of 25% protein, I can usually come close to meeting that within my calorie goal. If I up the target to 30% it becomes very difficult. I end up short on protein with no room for any other macros.