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Meal replacement shakes: Do they work and are they healthy for you?

Many of us turn to meal replacement shakes when trying to lose weight, but do they actually work and can they be considered a healthy substitute for a well-balanced meal?

What is a meal replacement shake?

Meal replacement shakes (not to be confused with protein shakes) are a liquid substitute or supplement to your usual meals and can come in a powdered form or ready to drink. These shakes can be useful for weight loss since they typically contain all the nutrients expected in a balanced meal within 150-400 calories.

We recommend replacing only 1-2 meals a day and maintaining a healthy, balanced diet alongside the meal replacement shakes.

Do meal replacement shakes work for weight loss?

Yes - they work well as evidenced by the NHS when they organised a “soups and shakes diet programme”. Multiple participants with Type 2 diabetes managed to lose an average of 13kg in two months by replacing their diets with nutritionally complete alternatives such as shakes, soups, and bars.

For your short-term weight loss goals, meal replacement shakes are effective but what about long-term? These shakes don’t contain all the nutrients your body would need in the long run, and it is not sustainable to continue a liquid diet, so lasting changes to your lifestyle should be considered alongside meal replacement shakes.

How do meal replacement shakes work?

Put simply, weight loss requires you to be in a calorie deficit. Due to the low-calorie intake when drinking meal replacement shakes, you may find you have an easier time maintaining this deficit. Convenience and short preparation time might also dissuade you from looking elsewhere for a quick meal, such as an unhealthy takeaway or junk food.

Are meal replacement shakes healthy for you?

Whether meal replacement shakes are good for you depends on multiple factors: how are you implementing the shakes into your lifestyle? Are you attempting to follow a shake-only diet? What is the nutritional value of the shakes you’ve chosen to drink?

As long as you are maintaining a balanced diet, and getting enough calories to fuel your lifestyle, meal replacement shakes can be a healthy option to aid in weight loss. Regular exercise is recommended alongside a healthy diet.

Advantages and disadvantages of meal replacement shakes

Advantages

Proven to help in weight loss.
High quality shakes should contain a healthy balance of carbohydrates, protein, and fats as well as micronutrients to support your body.
Low in calories.
Less time spent cooking.
Easy to track calories.
There are many different flavour options to choose from!

Disadvantages

Despite the balanced nutrients, there are some missing which would be needed for optimal health.
Calorie intake might be too low for your lifestyle.
You might not feel full and be more prone to snacking.
There aren’t many options if you have dietary restrictions such as gluten intolerance.
Not everyone enjoys the taste and texture.
May not be good for you in the long run since learning to cook and eat a balanced, nutritious diet is important for maintaining a healthy weight and lifestyle.

Alternative meal replacements to shakes

Meal replacement soups are great for some extra variety and if you want a hot meal. You can find soups for weight loss with similar calories to the meal replacement shakes.
For those who don’t want a liquid substitute, there are meal replacement bars that are nutritious but still low in sugar and calories.
Low calorie ready are effective for weight loss and calorie control but aren’t as convenient and quick to prepare as meal replacement shakes. They can also be high in salt and saturated fat with a low nutritional quality.

How LiveWell Dorset can help you on your weight loss journey

If you would like to learn more about healthy eating and losing weight, LiveWell Dorset are here for you. Our website features many helpful articles and take a look at our Habit Hacker tool if you’re thinking about improving your lifestyle habits.

Don’t forget to register with us to receive tips and personalised guidance from our expert coaches and advisors. The LiveWell team are passionate about helping you live happier, healthier lives and we’re here to help! Contact us today for more information about our services.

How does this work?

The tailored approach LiveWell Dorset uses to come up with solutions to the things that are stopping us achieving our goals, is based upon work done by University College London developing the COM-B model of behaviour change. In this model, all behaviour is influenced by understanding a person’s capability to change, their opportunity to change and their motivation to change. By understanding which of these is the biggest barrier to change, we can tailor support accordingly. This model of behaviour change is at the centre of the support we offer, online and in person.

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