How to use Huel properly to maximize your nutritional goals

According to a 2021 review, weight loss programs that utilize meal replacements lead to significantly greater weight loss results after one year compared to programs that don't. This guide will show you how to use Huel properly as a powerful tool to achieve your specific nutritional objectives, whether you're aiming to shed pounds, build muscle, or simply save time.

Quick Summary

This article provides a comprehensive guide on preparing Huel properly, customizing for taste, and integrating it into various nutritional strategies, including weight loss and muscle gain. It also addresses common side effects and the benefits of using Huel alongside a whole-foods diet for long-term success.

Key Points

• Start Gradually: To let your body adjust to the high fiber content, begin with one Huel meal per day and increase slowly over 1-2 weeks.

• Prepare Correctly: Always add the liquid first to prevent powder from clumping at the bottom of your shaker.

• Customize for Taste: Adjust consistency by varying the amount of liquid or use a blender for a smoother texture.

• Align with Goals: For weight loss, use Huel to create a calorie deficit. For weight gain, use it to add extra calories and protein.

• Complement, Don't Replace: Use Huel alongside a diet rich in whole foods, rather than completely replacing all meals, for best long-term health.

• Store Properly: A prepared Huel shake can be refrigerated for up to 24 hours. A quick re-shake before drinking will resolve any separation.

Huel is a nutritionally complete food, available in various formats like powders, ready-to-drink shakes, and hot meals. While its convenience is a major draw, knowing how to use Huel properly is key to unlocking its full potential and ensuring it fits seamlessly into your lifestyle. Proper preparation and a mindful approach can help you avoid common pitfalls and achieve your fitness or wellness targets.

Getting Started: The Perfect Huel Shake

Creating a smooth, clump-free Huel shake is a simple process. The key is to add the liquid before the powder to prevent it from sticking to the bottom of the shaker.

Step-by-step preparation for Huel Powder:

• Add liquid first: Pour 500ml of cold water (or your chosen liquid) into your Huel shaker.
• Measure scoops: Add two level scoops of Huel Powder. For standard Huel Powder v3.0, this is roughly 100g and provides 400 calories. For Huel Black Edition, which is denser, one level scoop is approximately 45g, though the calorie count remains the same at 200kcal per scoop. Using kitchen scales offers the most precise measurement.
• Insert grid: Place the internal grid inside the shaker. This helps break up the powder and ensures a smoother consistency.
• Shake well: Screw the lid on tightly and shake vigorously for at least 10 seconds until the mixture is completely smooth.

Customizing Your Huel for Taste and Texture

If you find the standard preparation doesn't quite suit your preferences, there are several ways to customize your Huel shake:

• Vary the liquid: For a thicker, creamier shake, use less water or replace it with milk (dairy or plant-based). Be aware that this adds extra calories.
• Blend for smoothness: If you want an extra-smooth, creamy texture, a blender is your best tool. You can also add ice cubes for a colder, refreshing feel.
• Add flavour variety: Experiment with different Huel flavours. You can also mix unflavoured Huel with a flavoured version to adjust the sweetness to your liking.

How to Use Huel for Your Specific Goals

Huel is a versatile tool that can support different dietary strategies. The correct intake depends on your overall calorie goals and how you choose to incorporate it into your diet.

Using Huel for Weight Loss

For weight loss, Huel can be an effective part of a calorie-controlled diet. Its high protein and fiber content promote a feeling of fullness, which helps reduce snacking on less nutritious foods.

• Strategize meal replacement: Consider replacing one or two meals, like breakfast and lunch, with a Huel shake. This offers precise calorie control while ensuring you receive a balanced nutrient profile.
• Calculate your deficit: Determine your daily calorie needs for maintenance and then replace meals with Huel to create a controlled deficit. A deficit of around 500 calories per day can lead to a sustainable weight loss of about 0.5kg per week.
• Complement with whole foods: For best results, use Huel alongside a diet rich in whole foods, like fruits, vegetables, and lean protein, to ensure you get a full spectrum of nutrients.

Using Huel for Muscle Gain

Building muscle requires a caloric surplus—consuming more calories than your body burns. Huel can make it easy to hit these high-calorie targets, especially for those who find eating large amounts of solid food difficult.

• Increase calorie intake: Use Huel shakes as a convenient way to add extra calories between meals or as a post-workout fuel source. For example, adding an afternoon shake can help you reach your surplus without feeling overly full.
• Post-workout fuel: A Huel shake is an excellent post-workout option, providing both carbohydrates to replenish glycogen stores and protein to aid muscle repair and growth.
• Choose the right product: Huel Black Edition is specifically formulated with a higher protein and lower carb content, making it ideal for those focused on muscle growth.

Comparison: Huel Products at a Glance

Huel offers a variety of products, each suited for different needs. This table provides a quick comparison to help you choose the right option.

Feature	Huel Powder v3.0	Huel Black Edition	Huel Ready-to-drink	Huel Hot & Savoury
Key Difference	Balanced macros	Higher protein, lower carbs	Pre-mixed liquid	Ready-to-eat meals
Preparation	Mix with liquid, shake	Mix with liquid, shake	Shake the bottle	Add boiling water, stir
Protein/Serving	~29-31g	~40g	~20-30g	~23-25g
Calories/Serving	~400 kcal	~400 kcal	~400 kcal	~400 kcal
Texture	Customizable thickness	Smoother, less oaty	Smooth, consistent	Hearty, savory meal
Best For	Everyday convenience	Fitness, muscle building	On-the-go ease	Meal variety, warmth

Navigating Potential Side Effects

Some new users may experience initial side effects, primarily digestive issues like gas and bloating. These are often caused by the body adjusting to the higher fiber content, especially if your previous diet was low in fiber.

Tips for a smooth transition:

• Start slowly: Begin with just one Huel meal per day and gradually increase your intake over one to two weeks.
• Hydrate adequately: Drink plenty of water throughout the day to help your body process the increased fiber intake effectively.
• Adjust serving size: If you experience discomfort, try using smaller serving sizes and work your way up to a full meal.
• Shake it off: Huel can separate if left to stand, so just give it a quick re-shake before drinking.

Conclusion: Integrating Huel into a Balanced Lifestyle

Huel is an incredibly flexible and nutrient-dense option for those looking to simplify their nutrition. To use Huel properly, focus on gradual integration, smart preparation, and clear goal alignment. Whether it’s part of a weight loss plan, a strategy for building muscle, or simply a convenient meal replacement, Huel works best as a supplement to a balanced, whole-foods diet rather than a complete replacement for all your meals. By learning to prepare and customize it, you can avoid common issues and make Huel a valuable ally in your health journey.

For more in-depth nutritional information, you can visit the National Institutes of Health website.

Frequently Asked Questions

How many Huel shakes should I drink per day?

Most people use Huel for one or two meals per day, typically breakfast and lunch, alongside a traditional dinner. The exact number depends on your dietary goals and lifestyle.

What are the common side effects of starting Huel?

The most common side effects are digestive issues like gas and bloating, which are usually a result of your body adjusting to the higher fiber content. These typically subside within a few weeks.

Can I use milk instead of water to mix Huel?

Yes, you can use milk (dairy or plant-based) to achieve a creamier consistency, but remember that this will increase the total calorie count of your shake.

How can I avoid Huel clumps in my shake?

The best method is to add the liquid first, followed by the powder. For maximum smoothness, use a blender or add ice cubes.

Does Huel help with weight loss?

Huel can aid weight loss when used as part of a calorie-controlled diet. Its high protein and fiber content promote satiety, helping you manage a calorie deficit more effectively.

Is Huel good for muscle gain?

Yes, Huel can be an excellent supplement for muscle gain. By adding shakes between meals, it helps create the necessary caloric surplus, and its protein content aids in muscle repair and growth, especially post-workout.

Can Huel powder be used in cooking?

Yes, Huel powder can be incorporated into various recipes, including pancakes, cookies, and bread. You can find recipe ideas on the Huel website.