Wholefoods or shakes to lose weight?

I'm consulting for the NHS today and delivering some nutrition and lifestyle education to newly diagnosed patients with Type 2 diabetes.

Unfortunately for them, they basically get a whole day in a room with me. Fortunately, they also have access to a Diabetes Specialist Nurse / GP during the day (although I'm obviously more smarterererer than the GPs and nurses lol)

But one of the things that comes up time and time again is something along the lines of:

"Is there an alternative to shakes for weight loss? I've seen the Blood Sugar Diet that's supposed to reverse diabetes and help you lose weight. Can I do this with wholefoods? I'm worried about not getting the nutrition with the shakes?"

And its a great question, so I'm to tackle this one and summarise by considering 3 things:

1) Convenience:

Starting a weight loss plan can be difficult, especially when you have to change loads at once. If you're the type of person who:

- hates preparing and weighing foods

- Will go into the F it mindset if it's not perfect

Then using a shake or two MAY be better for you. 


I'm obviously an advocate of WHOLEFOODS. It's why I have over 700 simple recipes all calculated for your nutrient needs by me and a Registered Dietitian in my Shift Nutrition System. 

And I get that meal planning can seem quite time consuming. 

Which is why my Shift Nutrition System does this pretty much for you (all you need to do is drag and drop the meals you and your family love to eat into your area and it does your shopping list for you. 

2) Quality of nutrition. What about deficiencies?

So, one of the concerns is that by having a shake, you may not get the nutrients you need.

Now, this might be true if you go for one of those sugary meal replacement shakes.

But the way I advise this would be to make it yourself.

For example: 

1 handful of berries
1 handful of frozen spinach
1 scoop of chocolate protein powder 
250 ml unsweetened almond milk 

Blend and you're good to go!

So, as you can see, this is pretty nutritious, right? 

In fact, you can add as many veggies as you like..It may even end up being more nutritious as you can hide them in and get the nutrition in even when you're busy.

For example, on days when I'm working with the ladies on my one to one Shift Personal Training and Nutrition System, I'll make a shake the night before to have mid morning, which surprisingly keeps you pretty full up. 

3) Are shakes 'natural'?

This is another question I get, especially with regards to whey protein or vegan protein powders like hemp, pea or soya. 

Now, whey is naturally found in 'natural' yoghurt, milk, breast milk, cows milk, formula milk...I could go on.

As for vegan protein powders?

Again, it's created simple by a process that isolates the protein from peas or soya beans, for example. 

It's no more 'unnatural' than eating things like peanut butter (which is blended and crushed), tomato puree, olive oil (processed food, right?).

In summary...

Its just a tool in the toolbox. That you can you use if you want. 

Either way?

It's about personalising this stuff for you. 

And talking of nutrient deficiencies, convenience and personalising nutrition for you so you can stick to it?

My Vegan Diet Shift, which gives you:

* 100 recipes, from Butternut Lasagna and Thai Green Chickpea curry to No bake cookies to make food fun (even if you're not vegan, like me)

* My 10 Tone Up Principles that I go by and use with the ladies I work with to help them build a healthy and sustainable nutrition and fitness plan (whether they are vegan or not)

* Potential nutrient deficiencies you may want to be aware of and how to fix them

* 7-Days access to my Shift Personal Training and Nutrition System giving you quick and simple home workouts and access to up to 3 ladies only personal training sessions in Marlborough 

Is available for just £6.99 until FRIDAY 13th April (or until spaces run out)

Click below to learn more:


Matt 'Not the Vegan guy' Fruci

PS. I've already received such great feedback from my Vegan nutrition book, which I'm chuffed about, especially as I wasn't even going to release it. 

Maybe I will start calling myself 'the vegan guy', even though I'm not vegan?

Anyway, here's the link to get your copy:


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