protein shakes as meal substitutes..

Losemymanboobs

The very basic point you are refuting here is that eating increases metabolism....

No, the point I am refuting is that the increase in metabolism is not frequency based. You can eat all of your food in 1 sitting and get the same net thermic effect from eating as you would having eaten the same quantity of food spread out over 6 meals.

Do you understand what I am getting at? Also, every link I've provided suggests that the frequency of feeding does not have an impact on the total thermic effect. This is what I am trying to establish.

The reason I am adamant about this is because the myth that you need to eat "small frequent meals" to "boost your metabolism" is exactly that, a myth. It needs to die because it can cause people to think they need to eat often to gain some sort of metabolic edge.

I do understand your point, but like I said, your references refute the significance of the net thermogenesis rather than the fact it actually happens. Having 6 meals can also contribute to increased leptin levels to decrease your hunger pangs and help diet.

As for 1 sitting I wouldn't advise that for a number of reasons. However a window eating in the IF fasting model which is being advocated strongly nowadays is a very good idea. Your references were impressive however in science there are always 2 sides to the story, for example hypertrophy vs. hyperplasia.

You can be adamant about a point but experience tells me otherwise. Just so you know im not some uneducated internet scrub trying to argue a silly point against you, this is MY latest publication, paper pending. Although I have moved more into the mother/foetus dynamics of dietary requirements, I do know what im talking about.

http://www.physoc.org/proceedings/abstract/Proc Physiol Soc 24PC22

EmMaKe26

I am a big fan of smoothies, but I find I use them as a lunch or breakfast replacement occasionally (not regularly). I agree with several people who have said they make their own, instead of buying expensive shakes. It's not that hard and a lot cheaper. I buy whey protein isolate at the bulk store and add a mix of any of the following: milk, juice, applesauce, banana (frozen in peel), frozen berries, yogourt, etc. The biggest expense will be the protein powder still, but buying it in its purest form in bulk should still save you some $$ (and maybe be better for you in the long run without the additives, but that is just my opinion). Happy smoothie-ing!

techigirl78

I eat a shake almost every morning. I use whey protein, but mix in other stuff as well and it gives me a bigger variety - yogurt, fruit (using different kinds), spinich, peanut butter, almond butter, soy milk, skim milk, flaxseed, splashes of different juicies. Makes a variety and one of my biggest downfalls that made me get bigger was eating a lot of shakes. The protein shakes replace the craving while giving me a lot of carbs and protein in the morning. Usually I don't even think about food till lunchtime.

PAFMP

I've found that I need protien first thing in the morning and a protien shake/smoothie works best. I do soy milk, 1 cup of berries, and protien powder. That sticks with me through the morning, and it's very healthy and under 250 calories.

teripendleton

I thought I would try the ViSalus program and substitute two shakes a day. I'm on my second day and I am so hungry. I am eating the same number of calories I was before the shakes, I just thought they would be easier because I didn't have to think about what I was eating. I am gong to stick it out for a couple of weeks but I would say just use them when you're in a hurry or don't feel like planning a meal.

teripendleton

I

Sidesteal

I do understand your point, but like I said, your references refute the significance of the net thermogenesis rather than the fact it actually happens.

Of course my references aren't going to refute thermogenesis. All of the sources I provided agree that it happens and coincidentally they're in pretty close agreement as to what extent it occurs.

The only variable I'm discussing right now is that frequency isn't a factor in net thermogenic effect. That's it.

Losemymanboobs

I do understand your point, but like I said, your references refute the significance of the net thermogenesis rather than the fact it actually happens.

Of course my references aren't going to refute thermogenesis. All of the sources I provided agree that it happens and coincidentally they're in pretty close agreement as to what extent it occurs.

The only variable I'm discussing right now is that frequency isn't a factor in net thermogenic effect. That's it.

Net thermogenic effects differ for everyone and the only paper you references that used statistical analysis was done with a group of similar people. Needs to be more fluid. They don't take into account shift work etc. Homoeostasis is a dynamic process, your body is a dynamic, complex phenomenon. Thermogenesis is just 1 tool in your arsenal and tbh not a very important one. Grazing has many more benefits including endocrine advantages, just as IF can aid neuronal resistance. Meal frequency is very important.

slscheffer1

I have a protein shake for breakfast by adding 1 cup frozen strawberries & bananas, I cup milk, 1/2 cup water and the protein powder. Makes for a quick and easy milkshake for breakfasts on the go. I also find it quite filling. I eat lunch and have a mid-afternoon shake and then a very sensible dinner

idauria

I drink a protein shake every morning for breakfast. I am not a fan of breakfast foods and when I would eat normal foods like cereal or oatmeal or even eggs I'd be hungry a couple of hours later and need a snack. My shakes keep me full until lunchtime so for me it is a big help in managing calories. I use 100% whey isolate protein that per scoop is 110 cals, 1g carbs, and o sugar. To that I add one cup of unsweetened almond milk(lactose intolerant), 2 tbs peanut or almond butter, and a handful of baby spinach. I also add ice to make it thicker. It keeps me full for 3-4 hours. On my workout days I save it for afterwards to double as a recovery shake but I don't eat before the workout. Using protein powder also helps me meet my protein goals. Without it I find it hard to reach my levels.

jcmk87

I do understand your point, but like I said, your references refute the significance of the net thermogenesis rather than the fact it actually happens.

Of course my references aren't going to refute thermogenesis. All of the sources I provided agree that it happens and coincidentally they're in pretty close agreement as to what extent it occurs.

The only variable I'm discussing right now is that frequency isn't a factor in net thermogenic effect. That's it.

Net thermogenic effects differ for everyone and the only paper you references that used statistical analysis was done with a group of similar people. Needs to be more fluid. They don't take into account shift work etc. Homoeostasis is a dynamic process, your body is a dynamic, complex phenomenon. Thermogenesis is just 1 tool in your arsenal and tbh not a very important one. Grazing has many more benefits including endocrine advantages, just as IF can aid neuronal resistance. Meal frequency is very important.

Studies? I'm sure Martin and Alan would like to have a stab at it.

borichfan

I start every morning with a slimfast shake. Works for me because i don't have time to get up in the mornings and be cooking and eating breakfast before leaving for work. And when i want to lose weight, i will have another shake for dinner. But i don't do that too many days in a row. To make my shakes more filling and satisfying, i add frozen fruit and ptotein whey powder in them.