Lose Weight with Meal Replacement Shakes [Learn Pros and Cons]

Can One Lose Weight with Meal Replacements for Real?

Weight loss enthusiasts prefer consuming meal replacement shakes for weight loss and fulfilling nutritional deficiencies. One can consider them more like the best alternative to a healthy diet.

These shakes are abundant with protein and help in developing muscle mass. Nutritionists say one should combine meal replacement shakes with healthy meals for positive transformations.

However, are these meal replacement shakes effective for weight loss?

It depends on what ingredients they contain.

This blog comprehends whether one can lose weight with meal replacement shakes. In addition, you will also understand the pros and cons of meal replacement shakes.

But before that, let’s dive deep into the reality behind the effectiveness of meal replacement shakes.

Are Meal Replacement Shakes Effective for Weight Loss? 

Meal replacement shakes come into play when a person wants to consume fewer calories and more protein during the fat-loss journey. They can replace one or two meals with a shake having nutrients and less fat.

Many people mistake meal replacement shakes for protein shakes. These two are entirely different in composition.

Protein shakes do not replace meal; it supplements the diet for daily protein needs for muscle gain.

Hence, if your body goal is to shed some pounds, try to lose weight with meal replacement shakes instead of protein supplements.

Let’s dig deep into scientific studies that back the effectiveness of meal replacement shakes.

According to a study published by the Nutritional Journal in 2008, meal-replacement shakes help with weight reduction without losing muscle mass.

Another study published by the Journal of Nutrition in 2004 claims meal replacement shakes are equally effective in losing fat as other weight loss diets. 

Furthermore, one can lose 0.77% of their original body weight in a week after weight loss shakes ingestion.

As per the meta and pooling analysis of six studies published by the International Journal of Obesity and Related Metabolic Disorders in 2003, meal replacement shakes and regular foods can support weight management in the long run.

 Obesity Research published a clinical trial in 2001 that claims liquid meal replacement shakes are the best fat-loss tools for obese people with type-2 diabetes. 

 After carefully analyzing these scientific studies, it’s obvious meal replacement shakes render positive weight loss results.

However, the real question is what sort of weight loss goals it supports and how many meal replacements are enough for your body goals.

How Much Weight Can You Lose with Meal Replacement Shakes?

One can only lose weight with meal replacement shakes if the goal is to lose only certain pounds.

In order to make major weight loss transformations, it might require more than just adding meal replacement shakes to your diet.

Clearly, how much weight can you lose with meal replacement shakes is directly proportional to how many meals are replaced.

So, how many meal replacement shakes a day to lose weight?

The more meals you will replace, the more weight you’ll lose. Nonetheless, it’s not recommended to replace more than 2 meals a day with shakes.

Always remember, more than goals, work on the path; to attain faster results.

Taking extreme steps to lose weight can only make your situation worse and develop other health issues.

Therefore, make a strategy that you can follow easily every day to attain long-term results.

Meal replacement shakes have their own pros and cons that you need to be aware of before you include it in to your regime.

Pros and Cons of Meal Replacement Shakes 

Meal replacement shakes do not contain fresh fruits, veggies, nuts, and seeds. However, they do have essential nutrients that the body requires.

Pros of Meal Replacement Shakes

Here are a few benefits of meal replacement shakes!

#1. Control Calories

Keeping tabs on daily calorie intake is challenging, especially for professionals. In addition, what if you add a slice of high-calorie cheese to your diet and never know how many calories you consume?

This way, the weight loss journey becomes challenging. On the other hand, meal replacement shakes have low calories and leave the body fresh and fulfilled.

#2. Positive Transformations 

As evident in the above-penned scientific studies, meal replacement shakes are effective for weight loss and management.

One such study published by the Journal of Obesity in 2018, meal replacements positively affect body composition and metabolic functions. Hence, you can lose weight with meal replacement shakes effortlessly.

#3. Saves Time and Money 

Don’t have time to prepare wholesome meals?

Gulp meal replacement shakes in the morning, and you will feel full for many hours. In other words, meal replacement shakes are inexpensive and reduce food or sugar cravings and appetite.

You won’t feel the need to stop near your best-loved restaurant to munch on mouth-watering cheesy edibles.

In addition, they are calorie-deficit and mineral-rich. But meal replacement shakes aren’t free from side effects.

Cons of Meal Replacement Shakes

Here are a few side effects of meal replacement shakes.

#1. Weight Gain

Consuming a meal replacement shake with the usual high-calorie diet will add more calories, and your weight loss objectives or efforts will go down the drain.

Some shakes contain high quantities of sugar, artificial sweeteners or flavours, which can increase body weight. In that case, choosing the right supplement is essential, which you will learn in the upcoming section.

#2. Harmful Substances 

According to a report published by Consumer Reports, meal replacement shakes may contain toxic metals that may damage the organs.

Other side effects of these dangerous metals include exhaustion, constipation, migraines, joint aches, weakness, and muscle pain.

#3. Protein Overload 

Unfortunately, some meal replacement shakes may contain high protein, which can cause serious health complications.

According to a study published by ISRN Nutrition in 2013, the body doesn’t utilize additional protein, which can cause bone, kidney, and liver problems.

#4. Digestive Problems

People allergic to lactose can face stomach problems after gulping meal replacement drinks.

It is because the meal replacement shakes may contain dairy-based whey concentrate powder, even though it contains less lactose than milk products.

Considering these pros and cons of meal replacement shakes, we can say that choosing the suitable meal replacement is essential for the best weight loss results.

Read the blog till the end to comprehend how to pick the best shake.

How to Pick the Best Meal Replacement Shake? 

One can avail of most of the weight loss journey benefits if they have a suitable meal replacement shake.

In other words, the finest shake will offer maximum advantages without exposing the consumer to adverse consequences.

Here’s how to choose the top-notch meal replacement shake!

#1. Check Out Calories, Protein, and Nutrient Amount 

An effective meal replacement drink will contain 33% potassium, vitamins A, B, C, D, E, and K, magnesium, and calcium.

They also have adequate fiber quantity to aid the body in absorbing nutrients and pushing food through the gastrointestinal tract, pancreas, liver, and gall bladder.

In addition, look out for protein content as well. A good meal replacement shake will have 10-20g of protein in each serving.

#2. Look Into the Sugar Content

Excessive sugar consumption leads to obesity and cardiovascular illnesses.

A good meal replacement shake shouldn’t contain too much sugar. 10g of sugar in each serving is still tolerable.

Some meal replacements have hidden sugar substances or artificial flavours, which might cause acne, fatigue, and fat gain. Ask the meal replacement shake company about the hidden ingredients.

#3. Scrutinize the Fat Quantity 

What’s the point of weight-loss meal replacement shakes when they contain high saturated and trans fats?

In other words, always pick meal replacement drinks that contain Omega-3 and unsaturated fats.

They prevent cardiovascular ailments, stroke, eczema, rheumatoid arthritis, and lupus. 10-15 g of fat in each serving doesn’t harm the body.

These factors will help you pick the top-notch product that offers fruitful weight loss outcomes.

You can always lose weight with a meal replacement shake having high protein, low fat and calories, more minerals, and less sugar; only if you know the right way to lose it.

The Correct Way to Use Meal Replacement Shakes

It is essential to gulp the shake correctly to avail yourself of its maximum fat loss benefits.

Here are the four best times to drink meal-replacement shakes!

#1. Breakfast 

Skipping meals in the morning can push you to consume fast food during lunch. However, drinking meal replacement shakes can make the stomach feel full in the long run and keep the body energetic and active.

#2. Lunch 

Of course, you can prepare a light vegetable-brimmed healthy meal for lunch. But do you have enough time to do that?

A homemaker can still prepare nutritious food, but working professionals don’t have enough time. So, meal replacement shakes are their ready-to-drink meal.

#3. Pre or Post-Workout 

Since meal replacement shakes have whey protein, consuming it as post and pre-workout meals for strength training can help with muscle growth and recovery. Don’t forget to add fruits, nuts, and seeds to the shakes for positive outcomes.

#4. Snacking

One strategy to shed extra kilos is to replace unhealthy snacks with meal-replacement shakes. Unhealthy snacks like chocolate bars, chips, candies, or fried foods can lead to weight gain.

You may wonder how to use meal replacement shakes for weight loss. It’s easy, mix the meal replacement shake powder with water or milk, and you are good to go!

In short, meal replacement shakes work best when consumed during breakfast, lunch, snacking, or before or after the workout.

You can lose weight with meal replacement shakes if you know how to use them and how much to use them. While meal replacement shakes can help you manage your weight healthily,

To Sum Up

Meal replacement shakes are effective for weight loss and muscle building. It’s the ingredients that make them the best, which include protein, vitamins, and fibre.

In addition, they have low calories, which implies your stomach can feel full for longer hours and you won’t feel the need to consume additional calories.

At last, choose the shake that contains less sugar and fat and more protein and minerals.

Research the company, read online reviews, and interrogate them about their manufacturing processes before buying their products.

Rather than complete fasting, choose to provide your body with nutrients for healthy weight loss!