| Title: Can Meal Replacement Shakes Help You Lose Weight? | |
| Unlike protein shakes, meal replacement shakes are intended to provide the nutrition of a full meal ( 1 ). | |
| Some come prepared in a can or bottle, while others come in a powdered form that can be mixed with milk or water. | |
| Most meal shakes contain 200–400 calories and a good amount of protein, fiber and essential vitamins and minerals. | |
| For this reason, meal replacement shakes are a convenient way to get a healthy, low-calorie meal on the go. | |
| However, their ingredients and nutrient compositions can vary substantially, with various proportions of protein, carbs and fat. | |
| Here is a complete overview of whether or not these shakes help with weight loss. | |
| They May Help You Avoid Unhealthy Meals | |
| Meal replacement shakes are portable and convenient, and they may help you resist the temptation to indulge in unhealthy processed foods. | |
| In fact, one of the biggest barriers to losing weight is the time it takes to prepare healthy meals. | |
| When you are stressed or in a hurry, it’s much easier to grab a processed convenience food or give in to fast food. | |
| Unfortunately, typical processed foods can seriously derail your weight loss efforts. | |
| Most are full of sugar, refined carbs and artificial ingredients, in addition to lacking beneficial nutrients. | |
| Furthermore, processed foods that are high in sugar, salt and fat activate the pleasure centers of the brain, which can also lead to overeating ( 2 , 3 , 4 ). | |
| Conversely, meals made from healthy, whole foods are best for losing weight, but that is not always practical with a busy schedule. | |
| Meal replacement shakes are easy to drink on-the-go and a significantly healthier alternative to fast foods. | |
| Meal replacement shakes are convenient. They’re also a healthier alternative to fast foods. | |
| They Provide Nutrients That Traditional Diets May Be Lacking | |
| Meal replacement shakes are designed to provide all of the nutrients that you should consume in a complete meal. | |
| When you cut back on calories , it can be difficult to get all of the nutrients you need from your diet. | |
| Shakes are often fortified with nutrients, which might fill your nutrient gap while you are cutting back on calories. | |
| The best meal replacement shakes contain protein, fiber and essential vitamins and minerals. | |
| For example, many commercial shakes are a good source of nutrients such as calcium, potassium, iron and vitamin D, which many people are lacking in their diets. | |
| Since meal replacement shakes provide all the nutrients you should be consuming in a meal, they can help you meet your nutrient needs while cutting calories. | |
| They May Help You Lose Weight Faster | |
| Reducing your calorie intake is key to losing weight . | |
| However, sticking to a low-calorie diet can be challenging, especially if you end up feeling hungry. | |
| Meal replacement shakes can help you feel full while consuming fewer calories ( 5 ). | |
| Several studies suggest that replacing one or two meals per day with a healthy meal replacement shake may speed up weight loss ( 6 , 7 , 8 ). | |
| One analysis found that participants following a partial meal replacement diet plan lost 5.6 more pounds (2.4 kg) in three months than those following a food-based, reduced-calorie diet ( 9 ). | |
| Interestingly, fewer people following the meal replacement plan dropped out of the studies. This might be because it was easier to follow. | |
| Moreover, one review found that four out of seven studies reported significantly greater weight loss with meal replacements than a traditional diet. Yet, the other three studies found no difference in weight loss ( 7 ). | |
| Also, one study found that those consuming a meal replacement shake lost the same amount of weight as those consuming a low-fat, low-calorie, controlled diet ( 10 ). | |
| Furthermore, some studies have found that meal replacement shakes boost weight loss in diabetics. | |
| In one study, liquid meal replacements led to 1–2% greater weight loss in obese subjects with type 2 diabetes than a diet based on the diabetic exchange system ( 11 ). | |
| Those consuming the meal replacements also had lower fasting blood sugar and LDL cholesterol levels ( 11 ). | |
| Another study found that meal replacement shakes in those with type 2 diabetes contributed to slightly greater weight loss than conventional dieting ( 12 ). | |
| Meal replacement shakes may also help with weight maintenance after weight loss has been achieved ( 13 ). | |
| Meal replacement shakes may be useful for reducing calorie intake and boosting weight loss. | |
| Some Are High in Protein, Which Helps With Weight Loss | |
| Not all meal replacement shakes are the same. | |
| Nevertheless, many are high in protein , which is one of the most important nutrients for weight loss. | |
| Higher protein diets lead to greater satiety, which can help you eat fewer calories throughout the day ( 14 , 15 , 16 , 17 ). | |
| One study found that men on a high-protein diet reported fewer cravings and a reduced desire to eat late at night than those consuming a moderate amount of protein ( 18 ). | |
| Furthermore, high-protein diets have been associated with other benefits, such as increased lean body mass, reduced body fat, less belly fat and improved weight maintenance ( 19 , 20 , 21 , 22 , 23 ). | |
| In a study comparing high-protein meal replacements and high-carb meal replacements, both groups lost similar amounts of weight in 12 weeks ( 24 ). | |
| However, those in the high-protein group lost more body fat, and their “bad” LDL cholesterol levels were lower ( 24 ). | |
| Lastly, some meal replacement shakes are higher in protein than others, so choose a shake that is high in protein and low in sugar. | |
| Meal replacement shakes that are high in protein may help you lose weight and body fat. | |
| Potential Problems With Meal Replacement Shakes | |
| There are several benefits to using meal replacement shakes to lose weight. | |
| They are convenient for busy lifestyles, and they are helpful for people who struggle to limit their food intake. | |
| However, there are some potential problems with meal replacement shakes. | |
| Plenty of meal replacement shakes are made with wholesome ingredients. | |
| Others contain unhealthy ingredients like added sugars, corn syrup, partially hydrogenated vegetable oils, artificial flavors and chemical preservatives. | |
| Unfortunately, some shakes that are marketed for weight loss contain more grams of sugar than grams of protein. That’s why you should always read the label before purchasing a meal replacement shake. | |
| Look for a high-protein shake that also contains fiber and a list of ingredients you can pronounce. A healthy meal replacement shake should contain no more than a few grams of sugar. | |
| Meal replacement shakes may not be a long-term solution for weight management. | |
| While many brands of meal shakes provide important nutrients, they cannot completely replace a healthy diet full of whole foods. | |
| In addition to vitamins and minerals, whole foods contain antioxidants, plant compounds and enzymes that are difficult to put into a bottle. | |
| Some shakes do contain fiber, although significantly less than the amounts found in whole foods like fruits, vegetables and legumes. | |
| Additionally, drinking shakes for meals is not a sustainable lifestyle for many people. It can be a socially isolating practice, since many social events include food. | |
| In general, diets don’t work for weight loss. Long-term weight loss requires long-term lifestyle changes. | |
| While drinking meal replacement shakes can help you lose weight, they don’t force you to change your eating habits. | |
| If you simply go back to your old eating habits when you stop replacing your meals with shakes, you will likely regain the weight. | |
| Meal replacement shakes are convenient, and they may help you lose weight. However, they may not be a long-term solution for healthy weight maintenance. | |
| How to Choose the Best Weight Loss Shake | |
| To choose the best meal replacement shake for weight loss, ignore the claims on the front of the package and read the ingredient list on the back. | |
| Choose a product with the following qualifications: | |
| At least 15 grams of protein per serving | |
| At least 3 grams of fiber per serving | |
| Less than 10 grams of sugar per serving | |
| No corn syrup | |
| No hydrogenated vegetable oils | |
| At least 33% of the Daily Value for vitamins and minerals | |
| There are several different types of protein used in meal replacement shakes. | |
| Whey protein has been found to improve satiety and is a good ingredient to look for in a meal replacement shake ( 17 ). | |
| You can also make your own meal replacement shakes at home. There are endless combinations of ingredients, but here is one recipe to try: | |
| 1 cup unsweetened almond milk | |
| 1 cup frozen berries | |
| 1 tablespoon coconut oil | |
| 1 cup plain Greek yogurt | |
| 1–2 scoops whey protein powder | |
| Mix all ingredients together in a blender until smooth. This homemade shake contains approximately 400 calories, 30 grams of protein and 30 grams of carbs . | |
| Some meal replacement shakes are healthier than others. Choose a shake that is high in protein and low in sugar. | |
| Take Home Message | |
| Meal replacement shakes are a portable and convenient option for an on-the-go meal. They may be an effective way to reduce your calorie intake and lose weight. | |
| However, be sure to choose a meal replacement shake that is high in protein and low in sugar and artificial ingredients. | |
| References: | |
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