Grocery shopping, cooking, and trying to determine what to eat in restaurants can make aiming to reduce body weight a challenging endeavor. Meal replacement shakes provide an easy way to make smart food choices. But do they actually help you lose weight?
While studies advocating for meal replacement beverages exist, steady and sustainable weight loss goals can only be achieved with lasting behavior adjustments. In order to receive enduring results, you would need to be absolutely dedicated to the use of meal replacement shakes. According to Jerlyn Jones, MS, a registered dietitian, nutritionist, and representative of the Academy of Nutrition and Dietetics, consuming meal replacement shakes will not help fix poor dietary habits.
Here’s what else you need to know:
The Science Behind Meal Replacement Shakes
A meal replacement shake can be seen as an efficient way to make sure you get the proper nutrition when you cannot take the time to make or eat a nutritious meal, explains Dr. Fatima Cody Stanford, MD, MPH from Massachusetts General Hospital and Harvard Medical School. You can buy meal replacement shakes in a bottle or as a powder to mix with water or any kind of dairy you prefer. They are packed with macronutrients such as carbs, proteins, and fats as well as a collection of valuable micronutrients like vitamins and minerals. Nevertheless, Dr. Stanford stresses that not all shakes are made alike and that they can’t replace a nutritious eating plan which involves whole foods full of antioxidants and phytochemicals, which both shield your cells, as per Jones.
Meal Replacement Shakes and Weight Loss
Annette Frain, BS, a head registered dietitian nutritionist at Wake Forest University in North Carolina and spokesperson for The Obesity Society, states that consuming meal replacement shakes may be beneficial in losing weight due to their portion-based and handy nature. In other words, they are only one of several aids that can help you in your quest to lose weight.
A 2019 study appearing in Obesity Reviews found that eating a variety of meal substitutes such as soups, shakes, bars, and pre-packaged meals can aid in weight loss and assist with maintaining it for up to a year. The study reviewed the results from 23 different investigations that each observed adults with obesity or being overweight. While this data may seem promising for fans of meal replacement shakes, this research comes with a few caveats:
This review looked at studies that did not center solely on meal replacement shakes as a means for weight loss. Meaning? It is uncertain whether using shakes as substitutes for meals is successful for keeping off weight long term or what mix of replacements for meals supplies the best outcomes.
On average, the weight loss for each study participant was approximately three pounds. Although there are potential health advantages of shedding pounds and sustaining it, if it means missing out on actual meals regularly, the benefits of slight weight reduction can be minimal.
Individuals who put together meal replacements with other approaches to shedding pounds were successful in achieving greater weight reduction. In order to be successful at losing weight, it is necessary to adopt a range of habits and routines. If you only drink shakes instead of eating meals, you may not lose as much weight as those who replace meals and go to a support group, for example.
In conclusion, if you’re consuming meal replacement shakes to reduce the amount of calories you eat with the purpose of losing some weight, you may regain that weight when you quit drinking them. Jones states that in order to achieve sustained weight loss, one must learn to enjoy a diversity of nourishing food items from all categories of food.
Potential Health Benefits of Meal Replacement Shakes
Most adults should have a protein intake of 0.8 grams per kilogram of body weight daily in order to sustain their body’s necessary operations. For a healthy adult female of 140 pounds, it is required to have approximately 50 grams of protein daily. On the other hand, a healthy man of 180 pounds would need about 65 grams of protein per day. Most Americans meet their daily protein requirements; nevertheless, if you are failing to, adding a protein-rich meal replacement shake to your diet could assist you in achieving your individual protein needs.
If you plan to substitute a meal with a protein shake, it’s suggested by Dr. Stanford to pick a product that offers close to 20 grams of protein for each portion.
Jones points out that various types of meal replacement shakes provide essential nutrients, including calcium, potassium, iron, and vitamin D, something many individuals are not getting enough of in their food. Adding a few extra ingredients to pre-packaged shakes can make them extra nutritious; some suggestions are spinach (which is full of vitamin C) and Greek yogurt (which provides calcium, potassium, protein, zinc, and vitamins B6 and B12).
Ideally, Jones states that a meal replacement shake should give a good set of micronutrients such as B vitamins, calcium, magnesium, zinc, iron, and vitamins A, D, E, and K to avoid disease and for overall health.
Whether you need a convenient and portable breakfast, lunch, or snack, meal replacement shakes in a bottle can be a quick and simple solution. During a hectic period, a convenient shake may help maintain satisfaction, according to Frain.
Potential Problems with Meal Replacement Shakes
Incorporating certain meal replacement shakes into a healthy diet can give you the added nutrition you need, yet selecting the wrong one could lessen the value of the meals you eat. Here’s why:
1. They may contain unnecessary added sugars.
Jones suggests that if the meal replacement shake has a milkshake-like taste, one should take a look at the nutritional information to see if it contains any unseen sugars like corn syrup. Try to ensure you are not exceeding the suggested number of teaspoons of added sugars each day – approximately 12 – by choosing a shake with 10 grams of sugar or fewer in each serving, according to Dr. Stanford.
2. They fall short of nutrients.
It is essential that when you are consuming a shake in lieu of having an actual meal, it is balanced with the right amount of the macronutrients – carbohydrates, proteins, and fats – according to Paczosa. It is important to include fiber, a type of carbohydrate, in your diet as it can help you to feel satiated, according to her. Unfortunately, many types of meal replacement shakes do not contain fiber. Dr. Stanford suggests searching for a shake that has approximately five or more grams of fiber in one portion.
3. They can contain hidden servings.
Dr. Stanford recommends that you carefully examine the portion size listed on the ingredients label of your shake. Oftentimes, there’s more than one serving per bottle. If you finish the entire drink, you may be taking in more sugar and calories than you had planned. According to Katie Chapmon, MS, a Los Angeles-based registered dietician, one portion should be between 250 and 350 calories.
The Top Meal Replacement Shakes for 2023
If you’re looking for the finest meal replacement shakes, you’ve come to the perfect spot. Protein shakes are advantageous, helping with the shedding of pounds, providing a lift of vigor, and prompting a heightened feeling of contentment.
If you’d like to have the advantages of a meal replacement shake, it’s essential to select the ideal one that can offer what it pledges. Our team conducted a thorough investigation, including analyzing laboratory tests and conversing with producers to determine the optimum meal replacement shakes.
PhenQ Complete Meal Shake
PhenQ is one of the most widely used meal replacement shake businesses. Eating a vegan meal replacement shake can offer a variety of health benefits.
If you’re looking for a food supplement that provides you with more than ten essential vitamins and minerals, PhenQ Complete Meal Shake is the perfect choice for you. This meal substitute contains three different flavors: chocolate brownie, vanilla ice cream, and a combination of strawberry and cream. PhenQ Complete Meal Shake is free of gluten and contains only a small amount of sugar.
This product has whey protein concentrate and flaxseed powder as its sources of protein. This meal shake provides 16 gm of protein to promote weight reduction and facilitate muscle recovery from exercise. This protein shake is beneficial for digestion and helps to keep blood sugar under control.
PhenQ Complete Meal Shake supplies your body with beneficial fats and medium-chain triglycerides to aid in your weight loss journey.
Earth Echo Golden Superfood Bliss
Earth Echo Golden Superfood Bliss is extraordinary compared to other suppers substitution powders out there that contain a mix of curcumin, Ashwagandha, amla, and mushrooms to help weight reduction endeavors. This vegan meal replacement recipe has been endorsed by the United States Department of Agriculture, providing users with the highest level of safety. This meal replacement shake can be of great assistance if you are engaging in a low-calorie eating plan.
This shake will reduce your hunger, meaning you will take in fewer calories than usual, thus helping to prevent the increase of fatty cells in your body. Because of the nature of its ingredients, it is considered the most beneficial of meal replacement shakes.
It is thought by many that this shake is the greatest substitute for a meal since it gives only 25 calories per portion. This shake offers nutritive value that includes the necessary vitamins and minerals. The Earth Echo Golden Superfood Bliss formula does not contain soy, gluten, or artificial flavors.
Exante Meal Replacement Shake
This product is a handy substitute for breakfast, lunch, or dinner. Exante Meal Replacement Shake offers several unusual and unique flavors. Some of the flavors available include caramel with salt, red velvet, marshmallow, butterscotch, lemon, sour cherry, chocolate and mint mix, and mocha, not to mention tons of others.
The Exante Meal Replacement Shake has a consistency that is both velvety and luxurious. This full meal substitute provides essential vitamins and minerals to your body so that you are able to slim down without compromising on your well-being.
Consuming Exante meal replacement shakes can similarly help you increase lean muscle as they incorporate whey protein among their protein sources. Some people vouch that this is the most excellent meal replacement shake, having less than 120 calories in each portion. Using Exante Meal Replacement Shake is ideal when attempting to lose weight.
These meal replacement shakes not only provide a high amount of protein and nutrients, but they are also cost-effective and have a pleasant taste.
Instant KnockOut Complete
Instant KnockOut Complete is the top selection for athletes and bodybuilders seeking a meal replacement option. It is loaded with 26 indispensable vitamins and minerals and has a large amount of protein, so fat is the only thing you will shed and you will not lose any muscle. This is the ideal shake for those seeking benefits from dietary fiber and healthy fats.
This vegan meal replacement shake supplies vital nutrients to promote a calorie shortfall and attain healthy weight loss. This drink is designed to assist in building and restoring muscles through the use of plant protein derived from brown rice and whey protein.
Instant KnockOut Complete is a popular choice amongst meal replacement shakes owing to its capability of improving immunity and helping sustain a healthy digestive system. This characteristic makes it the optimal choice in comparison to a healthy meal.
Ikaria Lean Belly Juice
Ikaria Lean Belly Juice employs an enhanced blend of superfoods to act on fatty tissue in the body. It is consistently rated as one of the best due to its utilization of natural ingredients. These substances help to detoxify the body, thus preventing fat from accumulating and enabling you to shed unwanted fat.
Ikaria Lean Belly Juice is a beneficial beverage that serves as an ideal substitute for a meal, possessing a low amount of saturated fat and copious amounts of beneficial fats. This food has a high amount of protein, which can be helpful in developing muscle mass that is lean. This shake contains vitamins and minerals that are equal to an entire meal.
This keto meal replacement shake does not contain gluten, soy, or genetically modified organisms and is approved by the United States Department of Agriculture as organic. This substance is easily blendable into any liquid, making it simple to take it in regularly.
Okinawa Flat Belly Tonic
This vegan meal replacement shake will help you quickly achieve the body you have been striving for. Okinawa Flat Belly Tonic has become a widely-used meal replacement supplement, promoting healthy weight management. This shake has no fake flavors, colors, or preservatives in its recipe.
Swapping a meal replacement shake for your usual lunch or dinner can help you in shedding fat from your body. It makes it possible for you to have a reduced intake of calories for the remainder of the day by controlling your desires for food and keeping your appetite under control. One serving of Okinawa meal replacement shakes contains approximately 100 calories.
This protein powder is packed with beneficial fats and is low in unhealthy saturated fats to help you slim down. The Okinawa Flat Belly Tonic includes a special combination of elements that aid in improving digestion, including digestive enzymes. The nutrients, vitamins, and minerals it gives your body ensure your general well-being is in good condition.
This supplement not only aids in helping one reach their weight loss goals but also provides a wealth of health benefits, making it the superior meal replacement shake available.
The Top Meal Replacement Shakes for 2023 Final Verdict
Meal replacements can be an advantageous choice for those who lack the capacity to center their attention on their weight reduction attempt. Meal replacement powders can provide the necessary nutrients that your body needs. This keeps up the necessary energy needed to successfully shed weight.
You have the option to select any of the recommended meal replacement shakes mentioned above to inhibit the growth of fat cells. It is simple to add meal replacement shakes to your daily eating regimen. To cut calories, it is only necessary to consume one portion of food during either lunch or dinner.
If you want to shed a few pounds without sticking to a very strict diet, have a look at the highest-rated meal replacement shakes cited above in order to take off the extra weight.