What are meal replacements?
Meal replacement shakes or smoothies are, well, liquidized nutrition that can replace a meal. Typically, they are used for weight loss, providing a low calorie, vitamin-packed alternative to a meal. They can usually be purchased pre-mixed, or a mix-it-yourself style pouch/cup.
They usually provide between 200-400 calories which is roughly how calorically dense a meal is anyway when you’re trying to lose weight. These shakes and smoothies have lots of fibre and protein to keep you full/satisfied. Others use meal replacement shakes as a way to get in some nutrition, and not be starving, while on the go during a busy day (aka ME!).
Are meal replacements healthy?
Yes and no. They can be both.
It is SO important to read the ingredients label if you’re going to buy a meal replacement shake/smoothie. A lot of these products have artificial ingredients that you can’t pronounce, let alone want to put in your body. Some even have wayyy more sugar than protein.
Some are fantastic and provide key nutrition while keeping you satisfied and not starving.
Do meal replacement shakes/smoothies work for weight loss?
Yes and no.
Meal replacement shakes/smoothies can be a great “jump start” to weight loss. Essentially, you’re consuming a nutritionally (hopefully) dense, low calorie item that has ingredients to keep you full. You’re creating a calorie deficit, and therefore will lose weight. Studies have demonstrated this over and over (1, 2). Subjects even saw lasting weight loss for over a year! That’s a great accomplishment.
However…
In order to create lasting, stress-free weight loss and weight maintenance, you have to create a life that supports this change. Not a quick dietary fix that you may get tired of, and may honestly not be healthy.
Meal replacements do not replace unhealthy eating habits. So if you’re having a healthy shake for breakfast, then over-eat on hamburgers and fired every night, you’re not setting yourself up for a lasting healthy life.
On the other hand, if they’re used as part of a healthy diet and lifestyle, and not relied on as the sole source of nutrition constantly, they can be an asset in your weight loss journey and the studies mentioned earlier highlight this point. Try including one per day to replace a meal, while still consuming others meals and snacks in solid form.
Meal replacement smoothies and shakes with greater proportions of protein and fibre have been successful for weight loss.
Can I make my own meal replacement smoothie?
Absolutely! In fact, I highly encourage it over buying one. Why? Well, you know what you’re including in the ingredients and consuming! Plus, there’s something therapeutic about creating a healthful meal for yourself, and nourishing from the inside. It’s an act of self care and self love.
Make your meal replacement with the 3 major macronutrients in adequate amounts to help keep you full and satisfied.
– Carbohydrates
– Protein
– Fat
Plus, with all the fruits and veggies that’ll be in your meal replacement, you’ll cover yourself with the micronutrients (vitamins and minerals) and fibre too!
Consistency is also super important. A very liquidy smoothie will result in you NOT feeling full.
References:
(1) https://pubmed.ncbi.nlm.nih.gov/30675990/
(2) https://pubmed.ncbi.nlm.nih.gov/30142886/
