Meal replacement
shakes have been around for decades, with one of the most popular being the
Slim-Fast meal replacement range. But
despite this are they just another diet fad?
Or can they really help you to lose weight?
How Meal
Replacement Shakes Can Help with Weight Loss
One of the
greatest appeals of meal replacement shakes and bars is how easy and convenient
they are. They provide you with a simple
way to have a calorie controlled meal on your diet. They are easy to make and consume in a rush,
at work or whilst looking after the kids.
The NHS website
includes this as the main pro of meal replacement diets – both the convenience
and the fact that you get fixed portion sizes with no need to count your own
calories. They also include the fact
that there are no forbidden foods in a meal replacement diet, so you won't be
left craving something you truly desire and breaking your diet for it. Instead you just have 2 weight loss shakes
per day, plus a normal meal of your choice in the evening.
Diet shakes also
contain whey protein. So although they
are limited in calories they are designed to help keep you feeling full for
longer. Protein takes longer for your
body to digest than carbs and therefore helps prevent cravings and snacking.
Problems with Meal
Replacement Shakes
But what about the
downsides of weight loss shakes? There
must be some, right? Well yes, again the
NHS website suggests 2 cons of weight loss shakes. The first is that they don't help you break
bad eating habits and educate you on good ones.
Once you stop drinking the shakes instead of having a meal it could be
easy to put weight back on. Also it can
be difficult to get a nutritionally balanced diet if 2 of your meals each day solely
consist of shakes.
However the best
meal replacement shakes do take these factors into account and help you to deal
with them both. They can do this by
providing you with free diet plans to give you healthy meal ideas and daily
diet plans, and by including additional vitamins and minerals within the shakes
to help you meet your recommended daily amounts and stay healthy whilst
dieting.
Is there Evidence
that Meal Replacement Shakes Help Weight Loss?
So how about
evidence for meal replacement shakes? Is
there any? Yes, actually there is. In 2003 Heymsfield and his team looked at 6
studies, which showed that people using meal replacements lost 6-7lbs more than
those on a typical weight loss diet.
A more recent
study in 2011, showed that people who replaced their lunch with a weight loss
shake consumed less calories and lost more weight than when they followed their
regular diet.
The European Food
Safety Agency has looked at studies into meal replacement shakes and concluded
there is evidence that they help with dieting.
Replacing 1 meal
per day with a meal replacement shake can help to maintain weight, and
replacing 2 meals per day with a diet shake can help you lose weight.
This is of course
when you use them properly as part of a calorie controlled diet. If your 3rd meal of the day is a
takeaway banquet containing more than your recommended daily calories, then the
shakes won't be able to help!
Conclusion
There is no magic
solution to weight loss – it all comes down to eating less and burning more
calories. However meal replacement
shakes have been proven to be a useful and effective tool in your dieting tool
kit. By measuring your calories for you
for 2 meals a day they can help you to lose your extra pounds.
Make sure you
choose a quality meal replacement shake and understand the changes you need to
make to your diet and lifestyle in order to lose weight and keep it off long
term.
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