2683: [Part 2] Are Weight Loss Shakes The Key To Lasting Weight Loss by JC Deen of JCD Fitness on Body Transformation

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[00:00:40] [SPEAKER_00]: Our Weight Loss Shakes, The Key To Lasting Weight Loss, Part 2 by JC Deen of JCDFitness.com

[00:00:47] [SPEAKER_00]: and I'm your narrator, Dr. Neal. Hey there, happy Thursday and welcome back to Optimal Health

[00:00:53] [SPEAKER_00]: Daily, where I simply read to you from the best health and fitness blogs for free. I cover fitness,

[00:00:59] [SPEAKER_00]: nutrition, stress management, weight management, and more, just like an audiobook, but articles

[00:01:05] [SPEAKER_00]: from a bunch of different authors and always with permission from the sites and always with

[00:01:10] [SPEAKER_00]: a bit of my commentary at the end. Now, today's post is part 2 from yesterday,

[00:01:16] [SPEAKER_00]: so if you're new here or are skipping around, I'd recommend listening to yesterday's episode

[00:01:21] [SPEAKER_00]: first. But, if you're all caught up, let's hear part 2 and continue optimizing your life.

[00:01:31] [SPEAKER_00]: Our Weight Loss Shakes, The Key To Lasting Weight Loss, Part 2 by JC Deen of JCDFitness.com

[00:01:39] [SPEAKER_00]: Some of the popular shakes come from the following companies,

[00:01:43] [SPEAKER_00]: Isagenix, Herbalife, Advocare, Vissalis, and Shakeology. All of these companies are known

[00:01:52] [SPEAKER_00]: as multi-level marketing or MLM companies, where they forego traditional marketing methods like

[00:01:58] [SPEAKER_00]: retail stores and mainstream media and recruit independent sales reps. Now, if you're a big

[00:02:05] [SPEAKER_00]: fan of MLM, you're probably going to hate me for this, but I've got a job to do. Most of these

[00:02:10] [SPEAKER_00]: products are produced very cheaply and contain average at best ingredients. On top of that,

[00:02:17] [SPEAKER_00]: you have to deal with slimy salespeople trying to get you to purchase from them and join

[00:02:21] [SPEAKER_00]: business opportunity so you can make money consuming your favorite products.

[00:02:26] [SPEAKER_00]: These companies have some form of a weight loss shake that basically replaces a meal. In reality,

[00:02:32] [SPEAKER_00]: it's a formula similar to Slim Fast's Message. Replace a few meals with our shakes and watch

[00:02:38] [SPEAKER_00]: your weight fall off. While this message isn't incredibly bad per se, there is a better way.

[00:02:45] [SPEAKER_00]: How Weight Loss Really Works

[00:02:48] [SPEAKER_00]: Weight loss is, fundamentally, basic math. You eat fewer calories than you burn over a period of time

[00:02:55] [SPEAKER_00]: and you lose weight. But what you eat, how you exercise, and how you rest determines whether or

[00:03:02] [SPEAKER_00]: not you lose fat or muscle. At the end of the day, it goes like this. First, you must find out

[00:03:09] [SPEAKER_00]: how many calories you burn per day. Second, you create a calorie deficit. So if you burn 2800 calories

[00:03:17] [SPEAKER_00]: per day, just as an example, you'll want to consistently eat less than that. I don't recommend

[00:03:23] [SPEAKER_00]: more than 500 calories below maintenance per day for various reasons, but you want to create what

[00:03:29] [SPEAKER_00]: we call a sustainable deficit, which means something you can realistically stick to. Sure,

[00:03:34] [SPEAKER_00]: you could adopt the Weight Loss Shake mindset and consume only 1500 calories per day,

[00:03:40] [SPEAKER_00]: but you'll not only lose weight fast, you'll also lose muscle. I should also mention that

[00:03:44] [SPEAKER_00]: you're likely to also lose strength and suffer throughout your diet. How Shakes Can Be Helpful

[00:03:52] [SPEAKER_00]: Shakes can be helpful in the following scenarios. You're short on time. You want a quick,

[00:03:57] [SPEAKER_00]: easy meal. You need to add some more quality protein to your diet. Or you just like

[00:04:03] [SPEAKER_00]: certain veggies like spinach and kale and want to put them into a smoothie. They can also be helpful

[00:04:09] [SPEAKER_00]: in getting you to start your day off right with a healthy breakfast, which can set you up for success

[00:04:13] [SPEAKER_00]: later in the day to eat better and track your macros. How Weight Loss Shakes Can Hurt You

[00:04:20] [SPEAKER_00]: Weight Loss Shakes tend to be low in vitamins and minerals in general,

[00:04:23] [SPEAKER_00]: especially the ones that come in a fancy container and promise to make you look like

[00:04:28] [SPEAKER_00]: a million bucks by drinking them alone. Weight Loss Shakes aren't helpful when you replace too

[00:04:34] [SPEAKER_00]: many of your meals with them. You rely on them out of laziness. You believe them to be your

[00:04:40] [SPEAKER_00]: fat loss miracle. Or you think they're a suitable replacement for good nutrition.

[00:04:46] [SPEAKER_00]: Remember, most of these so-called Weight Loss Shakes are created to fulfill a fabricated need

[00:04:51] [SPEAKER_00]: in order to make your life easier and to avoid doing the work it takes to create healthy,

[00:04:56] [SPEAKER_00]: sustainable fat loss. Why They're Called Weight Loss Shakes

[00:05:01] [SPEAKER_00]: When you look at these labels, there is nothing magical in them. As I mentioned earlier,

[00:05:07] [SPEAKER_00]: there are no true fat burning foods in existence and these shakes are just food.

[00:05:12] [SPEAKER_00]: Marketers label these as Weight Loss Shakes because most of them are lower in calories

[00:05:17] [SPEAKER_00]: when you compare them to traditional meals and because they can serve as a makeshift

[00:05:22] [SPEAKER_00]: meal replacement. But at the end of the day, you can create your own healthier version of a Weight

[00:05:28] [SPEAKER_00]: Loss Shake as long as you have a blender at home. A very popular approach to making your own shakes

[00:05:33] [SPEAKER_00]: is by blending a combination of the following. Fresh fruit, maybe some protein powder,

[00:05:40] [SPEAKER_00]: some veggies like kale, carrots and spinach, honey, yogurt, and various liquids like milk,

[00:05:47] [SPEAKER_00]: almond milk or something similar. And of course, water works too. Oh and some people

[00:05:52] [SPEAKER_00]: put nuts in them just make sure your blender can handle it. Why Homemade Weight Loss Shakes

[00:05:57] [SPEAKER_00]: are a Better Choice At the end of the day, you're controlling what's in them. You don't have to

[00:06:03] [SPEAKER_00]: rely on a mass produced pre-made powder with subpar ingredients. Instead, you can load them up

[00:06:09] [SPEAKER_00]: with all the healthy vitamin and mineral rich ingredients you desire. On top of that,

[00:06:14] [SPEAKER_00]: you're saving money. You just listened to part two of the post titled,

[00:06:23] [SPEAKER_00]: Our Weight Loss Shakes Key to Lasting Weight Loss by JC Dean of JCDFitness.com and I'll be right

[00:06:30] [SPEAKER_00]: back with my commentary. Dr. Neal here for my commentary. Earlier in the post, JC said that

[00:06:37] [SPEAKER_00]: when it comes to calorie reduction, he doesn't recommend reducing our daily calories

[00:06:41] [SPEAKER_00]: by more than 500 below what we need to maintain our current body weight.

[00:06:47] [SPEAKER_00]: One of the reasons for this, as JC said, is that trying to reduce more calories than that

[00:06:53] [SPEAKER_00]: can be hard to stick to over a long period of time. He also mentioned that by cutting too many calories

[00:06:59] [SPEAKER_00]: each day, we may end up losing muscle and water weight, not body fat. And this is all true,

[00:07:05] [SPEAKER_00]: by the way. The general idea is for adults that were identified as male at birth to consume

[00:07:12] [SPEAKER_00]: at least 1800 calories per day. For those that were identified as female at birth, consume at least

[00:07:19] [SPEAKER_00]: 1500 calories per day. If someone were to consume less than these respective calorie amounts,

[00:07:25] [SPEAKER_00]: then it really should be under the care of a medical doctor. So when it comes to any extreme

[00:07:31] [SPEAKER_00]: weight loss program, like I don't know if you used to watch The Biggest Loser when it was on TV,

[00:07:36] [SPEAKER_00]: when you look at the fine details, you'll actually discover that those extreme weight loss programs

[00:07:42] [SPEAKER_00]: were overseen by medical professionals. And this is because losing weight too quickly

[00:07:48] [SPEAKER_00]: can throw off the amount of water in our bodies along with minerals that are floating around in

[00:07:53] [SPEAKER_00]: our bloodstream. And that can be really risky. So again, slow, steady weight loss is really

[00:07:59] [SPEAKER_00]: the healthiest approach. All right, that'll do it for today. Thank you so much for being

[00:08:03] [SPEAKER_00]: here. Thank you for listening every day. I hope you're having a great week, and I'll see you back

[00:08:08] [SPEAKER_00]: here tomorrow for our usual Friday Q&A and where your optimal life awaits.