Q&A - What's Best for Shakes - Milk or Water?

Q&A - What's Best for Shakes - Milk or Water?
Thursday, February 05, 2009

Q: I recently started to incorporate meal-replacement shakes into my regular diet, but am not sure whether to mix them with milk or water. Is one better than the other?
-Heather M.A: Hi Heather,
The answer is, it depends. Before deciding which to use, there are a few things you should consider:
1. Your goals. Are you attempting to lose or maintain your weight? If you’re looking to lose it, it’s probably best to go with water to save calories. While milk may make the shake taste a little better, the extra calories in it won’t do much to fill your belly and are better spent on a more filling alternative.
2. Your diet type. What type of diet are you on? If you are utilizing a lower-carbohydrate approach, it’s better to go with water as each cup of milk contains 12 grams of sugar. If you’re counting calories, you could choose milk or water so long as you are factoring in the calories that the milk adds to the shake. That said, as I mentioned in No. 1, I would personally rather get those calories by adding something more satiating, such as a piece of fruit, alongside the shake.
4. Time of day. Because of the insulin release caused by milk, it is best drunk in the morning and avoided in the evening. In fact, you should be choosing a low-carb (protein only) shake in the evening hours.
5. Your preference. Ultimately, you are the one who is drinking the shake, so if you enjoy the taste when mixed with milk much more than mixed with water, there’s nothing wrong with choosing low-fat milk (at least some of the time). Just be sure to factor in the calories.
To your fat-loss success,
Joel Marion
To learn more about Joel’s Body Transformation Coaching Program or to download a free copy of his rapid fat-loss report visit Joelmarioncoaching.com.
Got a diet question? Ask Joel Marion