Meal replacement shakes are a quick, simple way to eat when you’re pressed for time. But are they your healthiest option?
Kacie Vavrek, MS, RD, CSSD, a dietitian at The Ohio State University Wexner Medical Center, explains that shakes might be easy, but they’re usually inferior to a full meal in every way. “Meal replacement shakes may be helpful every now and then, if you are short on time or are traveling and desire a quick, convenient fuel source,” Vavrek says.
“Most people should not consume pre-made, bottled meal replacements on a day-to-day basis.”
Meal replacement shakes are not without their benefits, but incorporating them into a balanced diet takes a good understanding of what kind of nutrients your body needs. Vavrek explains that the biggest risk of buying pre-made meal shakes is that you have no control over their ingredients, which creates a few problems.
3 problems that make shakes not-so-healthy
1. Lots of artificial ingredients
Shakes are often made of highly processed or artificial ingredients that don’t offer the balanced nutrients of whole foods that you buy at the grocery store. Even when they are fortified with vitamins and minerals, these are usually synthetic and of lower quality than those found in natural foods. Shakes also include added sugars, which can appear in different forms, such as dextrose, honey and high-fructose corn syrup.
Fiber and protein slow digestion and will keep you feeling full and awake longer. Many meal replacement shakes are low on both, so be sure to look for at least 3 grams of fiber in an 8-12 ounce shake. And the protein content should be at least equal to the carbohydrate, if not higher.
3. Low in calories
If used as a meal replacement, shakes do not typically carry enough calories to equal your caloric needs from a traditional meal. Insufficient caloric intake can lead to muscle loss, decreased metabolism and fatigue, so you’ll need to make up those missing calories if you’re replacing a whole meal.
Shake solution: Make them yourself!
Given drawbacks associated with premade shakes, it’s better to make them yourself to avoid the synthetic ingredients found in most store-bought ones. Vavrek adds that making a shake yourself also means that you’re controlling your own diet and learning how to make healthy choices for yourself. A homemade shake is also much cheaper, at the cost of a slight bit of labor to prepare it.
“They simply don’t offer the same nutrients that a full meal would on its own, which means your other meals will need to be especially balanced to compensate,” says Vavrek. “And even then, you may still find yourself low on vital nutrients.”
When making a shake, be sure to include plenty of fruits and vegetables, such as fresh or frozen bananas, berries, peaches or mango and a handful of spinach or kale; they are good sources of fiber and natural vitamins and minerals. Yogurt can add some healthy fats, and whey protein powder is an easy addition to meet your protein needs.
But if you’re pressed for time, be sure to check the labels on any shakes you might buy. Look for a shake that doesn’t have a long list of artificial ingredients and not much added sugar.
Quick meal alternatives without the shake
Vavrek recommends fruit and nuts, crackers and peanut butter and vegetables with hummus as on-the-go shake alternatives. Those are all quick and offer a balance of carbohydrates and protein, along with other naturally occurring vitamins and minerals.
Meal replacement and powder protein shakes can aid in weight
weight
Average adult human weight varies by continent, from about 60 kg (130 lb) in Asia and Africa to about 80 kg (180 lb) in North America, with men on average weighing more than women.
https://en.wikipedia.org › wiki › Human_body_weight
loss, however, simply relying on them can result in significant nutritional deficiencies. Meal replacement shakes mostly contain protein and fiber but may have a small percentage of vitamins, minerals, carbs, and fats.
Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight. But in time you'll need to start eating solid food again. Eating solid food may cause excess weight to return if you don't make smart food choices.
Bottom Line: Drinking only meal replacement shakes is safe, provided you are consuming enough calories to lead an active lifestyle. There are few risks, just some unpleasant side effects. It is ultimately a better option only to replace 1-2 meals per day with shakes and create healthy meals for the remaining calories.
Replacing breakfast, lunch, and dinner with a protein shake may be an option for a couple of days a week, but it should not be your plan for seven days a week. If you replace every meal of every day with a protein drink, the number of nutrients you receive will not be efficient enough to remain healthy.
With a meal replacement you could create a 500-calorie deficit a day, which means you can lose 1 lb a week. However, if you create a larger calorie deficit of 2,500 by replacing two meals a day with a meal replacement, eat a healthy meal, and include exercise; you can safely lose up to 5 lbs a week.
Often, meal replacement shakes have a lot of artificial ingredients because the powder mixes are processed. The artificial ingredients help preserve the product and boost nutrients. Many shakes also include added sugars so they taste better. Be sure to read labels carefully.
Eating one meal a day with two protein shakes and exercising regularly could lead to weight loss, but it is not a healthy or sustainable way to lose weight. Eating one meal a day can lead to nutrient deficiencies, fatigue, and other health problems.
Protein shakes alone won't specifically target belly fat loss. However, incorporating protein shakes into a balanced diet-and-exercise routine can support overall weight loss, including in your stomach area.
With a meal replacement you could create a 500-calorie deficit a day, which means you can lose 1 lb a week. However, if you create a larger calorie deficit of 2,500 by replacing two meals a day with a meal replacement, eat a healthy meal, and include exercise; you can safely lose up to 5 lbs a week.
But meal replacement shakes should be consumed during the eating window as they will break the fast, just like any other food or drink that contains calories. Consuming a meal shake can be a great way to conveniently boost micronutrient intake after a long fast and ensure you fill any nutritional gaps.
It's possible that you can lose weight while drinking three protein shakes a day, but it will depend on your overall calorie intake and energy expenditure. Protein shakes aren't a magic bullet for losing weight—being in an energy deficit is still required, where you burn more calories than you take in.
Can protein shakes be used as meal replacements? No, protein shakes cannot be used as meal replacements. Protein shakes lack the variety of vitamins and minerals required to make them a valuable food source.
If you're looking for a calorie deficit, replacing one meal a day with a shake will help to ensure that you aren't sneaking in more calories than you're intending, but with most shakes averaging 150-200 calories, replacing more than one meal might deny your body the energy it needs to function correctly.
Introduction: My name is Aracelis Kilback, I am a nice, gentle, agreeable, joyous, attractive, combative, gifted person who loves writing and wants to share my knowledge and understanding with you.
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