Meal Replacements For Weight Loss

Last Updated on November 7, 2022 by

Meal prep has been around for a really long time, but not in the way that we currently recognise it today. Once upon a time, when people were looking to lose weight without exhausting themselves or spending too much money, meal prep simply meant cooking up several meals at once. No fuss, no stress and it meant you had enough food to feed yourself from one day to the next. Meal prep can be a huge improvement for your diet…and for your physique! It’s recommended by experts because it helps you to maintain better choices. After all, if you don’t have any healthy food in your fridge then it’s easy to resort to junk rather than choosing a nice salad or grain bowl.

Becoming a meal prepper is the best way to improve your diet and eliminate the fried foods, fast food and snacks that are so prevalent in our diets. So, what exactly is a meal prepper? It’s someone who plans out their meals for the day and places them into single serving containers. Everything from breakfast to dinner to snacks can be prepared in this way. There are many reasons why you should become a meal prepper, but let’s look at two of the most significant. After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about Meal Replacements For Weight Loss , make sure you read this article.

Meal Replacements For Weight Loss

Losing weight is not always easy. Given the hectic pace of modern life, people have turned to diets or dubious weight loss schemes. Meal replacements, along with diet and exercise, offer an alternative, effective solution to weight loss and weight management. The benefits are based on the convenience of meal replacements, their ability to satisfy hunger, and providing nutrients that your body needs every day.

In my last post, we discussed the difference between meal replacements and protein shakes, and how these products cater to specific goals and needs.

Today, I would like to dig deeper into why meal replacements work better than typical calorie-restricted diets, according to science and research.

The Science Behind Meal Replacement Products

There’s nothing magical about meal replacements, and they’re not as bland or boring as food replacements in science fiction may suggest. Today, there are a hundred or more ways to prepare meal replacement shakes that taste great and fill you up for hours.

When we talk about the science of meal replacements, I primarily want to discuss three aspects that relate to their efficacy for weight management:

  1. Protein and Glycemic Index
  2. Nutrient Density
  3. Behavioral Changes

Protein and Glycemic Index

Protein is the most satiating macronutrient – meaning it controls hunger for longer than carbohydrates or fats. Getting the right amount of protein to control hunger at every meal every day is a key to achieving and maintaining a healthy body weight. 

Meal replacement shakes also have a low glycemic index. The glycemic index (GI) is a measure of how quickly a food causes blood sugar levels to rise. When you consume foods with a high GI, your blood sugar will spike and then fall sharply, promoting lethargy and hunger.

However, a meal replacement shake, like other foods with a low glycemic index, release sugar into the blood more slowly – providing another way for meal replacements to help control hunger. For comparison, an Herbalife Nutrition Formula 1 meal replacement shake, before mixed with milk, has a low GI, whereas orange juice has a moderate to high GI.

Whenever you consume foods such as fruits, vegetables, whole grains, and meal replacements that have a low glycemic index, your body digests them more slowly than simple carbohydrates and sugar in snack foods.

As a result, there is a slower rise in blood sugar. Protein, which helps to lower the glycemic index, has an independent proven effect on controlling hunger. Getting the right amount of protein is key to the effectiveness of meal replacements. Meal replacements that have a low glycemic index can curb appetite despite their lower calories compared to typical meals.

It’s important to note, however, that a low GI doesn’t necessarily mean a food is high in nutrients. This is why the next concept is so important.

Nutrient Density

Nutrient density refers to the ratio of nutrients to calories in a food. A food with low nutrient density provides lots of calories, fat, and sugar with few essential nutrients. Cookies, cakes, pasta, and sugary soft drinks fall in this category. High nutrient density foods provide lots of nutrients per calorie and include fruits, vegetables, lean meats and fish, and meal replacements.

In other words, nutrient density is a measure of how much nutrition you get per serving or per calorie eaten.

For example, an Herbalife Nutrition Formula 1 meal replacement shake is 170 calories when mixed with 8 oz. nonfat milk. It provides high-quality protein, fiber, healthy fats, vitamins, and minerals. On the other hand, a croissant is around 200-300 calories, but will only provide empty calories from saturated fat and sugar, with no other significant nutrients.

Meal Replacement vs Iced Coffee

Most meal replacement products may deliver vitamins and minerals to make them nutrient dense.

Meal replacements promote a high-quality diet by being nutrient-dense and having a low GI. When combined with resistance exercise, meal replacements can also help promote lean body mass to maintain or build lean muscle and support fat loss.

In fact, a recent trial was conducted to investigate the effect of a high protein partial meal replacement (HPMR) diet on nutrient intake in overweight and obese people. Based on the results, the HPMR diet led to an overall improvement in diet quality over the course of the study. Significant decreases in fat and cholesterol intake and substantial increases in protein and fiber intake were observed at all time points.

Dietary intake of all micronutrients tested, including nutrients of U.S. public health concern (vitamin D, calcium, and potassium) increased significantly at all time points from baseline, and sodium intake significantly decreased.

Considering that those who are overweight or obese are likely struggling to consume a nutrient-balanced diet, the HPMR diet may be an effective strategy to enhance overall nutrition quality of their diet. The HPMR diet could be incorporated into a healthy lifestyle program that includes healthy eating and exercise for those at risk for macronutrient and micronutrient deficiencies.

Behavioral Changes

Aside from the above nutritional considerations, meal replacements simplify weight management by allowing you to focus on controlling foods in one or two meals per day. The behavioral advantages of a Partial Meal Replacement Diet are as key as the nutritional advantages compared to typical or fad diets.

The Medicine Department of the University of Ulm, Germany, carried out a four-year study of obese patients (who were not taking Herbalife Nutrition products). Researchers identified six specific reasons why the meal replacement diets worked so effectively for weight loss.

These reasons include:

Convenience

Lack of time to prepare healthy meals is one of the biggest barriers to losing weight. Meal replacements make it easier to plan meals.

Increased compliance

Meal replacements reduce barriers to dietary adherence, such as the temptation to indulge in unhealthy foods.

Regular eating pattern

Repetition and routine are key in a weight loss or weight maintenance journey. Eating at regular times throughout the day and avoiding long periods of time between each meal positively affect your energy level and hunger feeling.

Accuracy of calorie estimation

Dietitians typically advise consuming a certain number of calories throughout the day, depending on your health goals. Meal replacements – when prepared as suggested – are an easy, precise way to keep track of how many calories you are consuming.

Quality of food consumed

Cutting back on calories can make it difficult to obtain the required nutrients. Meal replacements are often fortified vitamins, minerals, protein and fiber, which help avoid a nutrient gap.

Positively affects self-monitoring

Recording dietary intake helps people become aware of their current food-related behaviors. Tracking meal replacements is easy, making self-awareness of target behaviors and outcomes easier.

Evidence Why Meal Replacements Are Effective

In 2018, researchers from the University of Oxford published a systematic review and meta-analysis of meal replacements for weight management. They reviewed 14 studies that compared the effect of weight loss interventions that incorporated meal replacements to those of alternative interventions.

They concluded that meal replacements are superior to usual diet and calorie restriction.

New Findings from the Meta-Analysis

According to the study, participants assigned to a meal replacement diet lost an additional 1.44 kg (3.17 pounds) at one year, compared to a diet-only approach.

The researchers also observed that participants in the meal replacement group who joined behavioral weight loss programs to enhance their effect had a 6.13 kg greater weight loss within the group. *

This finding underlines the value of social support, as these types of programs make it easier for people to adhere to a reduced energy diet. The structure and external control associated with these programs may also promote adherence.

According to our recent survey of dietitians, adherence was the biggest obstacle in their patient’s weight loss journey. Someone simply purchasing meal replacements from a grocery store can easily grow tired of the same flavor and give up; whereas a behavioral program or supportive community will lead to greater adherence.

Meal Replacements for Clinical Use

In many countries today, the clinical recommendations for the treatment of obesity advise that individuals attempting weight loss should aim for an energy deficit of 500-1000 kcal. Unfortunately, these recommendations do not encourage meal replacements as tools to help patients achieve this deficit.

The meta-analysis provides new evidence to inform clinical guidelines, especially when it comes to obesity. The use of meal replacements should be promoted as an effective dietary strategy for weight loss since meal replacements are proven to be effective and easily available without a prescription. However, it’s important to note that, as with any changes in your diet and physical activity levels, individuals should always consult their physician before engaging in any weight-loss journey.

Meal replacements for weight control have also been reviewed by the European Food Safety Authority (EFSA).  The Panel on Dietetic Products, Nutrition and Allergies was commissioned to provide a scientific opinion regarding the weight loss claims related to meal replacements.

In their paper, they recognized the following:

  • Weight loss achieved with meal replacement products was significantly greater than with conventional energy-restricted diets prescribed with the same calorie content.
  • When weight loss strategies were equally effective, the intensity of intervention required was three times higher for the conventional energy-restricted diets than for meal replacements.
Meal Replacement facts

Case in Point: A Review of Herbalife Nutrition Meal Replacements

Not all meal replacements are built alike. Quality is a key differentiating factor, especially when it comes to products that are commercially available.

In 2020, independent researchers investigated the efficacy and safety of Herbalife Nutrition products used as high-protein meal replacements for weight management. While the study was funded by the company, we had no control over study execution or manuscript preparation, including data analysis, data interpretation, or manuscript drafting.

In their meta-analysis, they reviewed randomized controlled trials of the company’s high-protein (HP) products used as meal replacement (MR), published through July 2019 in peer-reviewed journals. The researchers consolidated data from nine studies, which included 934 participants: 463 in treatment groups and 471 in control groups.

Ultimately, they found that participants who consumed Herbalife Nutrition HP products experienced significantly larger decreases in body weight, body mass index, and fat mass – compared to the individuals consuming control diets.

The 12 Best Meal Replacement Shakes For Weight Loss, According To Nutritionists

best meal replacement shakes 2022

You may aim to eat healthy and get in nutritious, balanced meals, but some days it’s just not gonna happen. Whether you’re short on meal prep time, haven’t been able to hit the grocery store, or just have an insanely packed schedule, it can be hard to even find time to sit down and eat sometimes. While you should, of course, always aim to find the time for a full meal, an easy solution for a busy schedule (or even long road trips/flights) is grabbing a meal replacement shake.

It can make sure you’re getting the calories, protein, and nutrients you need even when you’re super busy. Meal replacement shakes can also be a lifesaver when you just don’t feel like cooking (all of us have those days). Plus, a meal replacement shake doesn’t always have to fully replace a meal. Sometimes, it can make a great snack or addition to a meal—the most important thing is to listen to your body.

Peep some of the best meal replacement shakes, below:

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  • Plant-Based Protein ShakeEvolveRead More$26 AT AMAZON
  • Grass-Fed Clean Protein ShakeOrgainRead More$29 AT AMAZON
  • Grass-Fed Protein DrinkICONICRead More$38 AT AMAZON
  • Plant-Based Dark Chocolate Protein DrinkOWYNRead More$35 AT AMAZON
  • Advanced Nutrition Meal Replacement ShakeSlimFastRead More$21 AT AMAZON

But, not all shakes are created equal. Some are filled with sugar and other additives, so do your research to ensure you’re grabbing a healthy drink. To make the process of selecting a meal replacement shake easier, Women’s Health asked nutritionists to spell out everything you need to know about meal replacement shakes and exactly how to pick ones that fit with your goals.

First of all, are meal replacement shakes even healthy?

While whole foods are generally the best method for getting the necessary nutrients, meal replacement shakes can be a convenient and nutritiously healthy option on the go, depending on which one you choose, says Amanda Nicole, RDN, a registered dietitian in Los Angeles.

When purchasing one, she points out that it’s important to take into consideration its nutritional content. Some shakes can be lacking in essential vitamins and minerals you would get from eating solid meals.

Store-bought shakes can also be high in added sugar, artificial sugar, or sugar alcohols. “If you consume a shake that is high in sugar, it could make your blood sugar spike and then drop quickly,” explains Nicole. “This will give you a quick release of energy, but make you feel tired shortly after.”

Additionally, when you consume a meal that is high in sugar, you’ll likely feel hungry again shortly afterwards. Sugar alcohols, in particular, may cause gastrointestinal discomfort such as bloating, diarrhea, and gas.

And taking in a lot of artificial sweetener can mess with your taste buds over time, making you crave sweeter and sweeter foods, says Nicole. “When you become used to a high level of sweetness from artificial sweetener, foods that are naturally more tart in flavor, such as berries, will taste more bitter to you.” Basically, healthy snacks like fruits will be less likely to satisfy your sweets cravings when you’re used to the taste of artificial sweeteners.

So, rule of thumb: Look for meal replacement shakes that are low in added sugar, sugar alcohols, and artificial sweeteners.

Are meal replacement shakes good for weight loss?

Meal replacement shakes can be helpful as part of a weight-loss plan for some people. They are a healthy substitute for when you need something quick, replacing what could have been a less-nutritious pick, like fast food.

They can also help you eat fewer calories during the day by replacing meals that may be higher in calories, while still helping you stay full. However, if a shake doesn’t make you feel satisfied (which is likely if has too much sugar and not enough protein), you may reach for more food soon after drinking it, causing you to consume more calories by the end of the day.

“A big part of satisfaction from eating is chewing your food and feeling the texture in your mouth,” explains Nicole. “When you drink your meal, you may be seeking something to munch on soon after.”

If you’re looking to lose weight with meal replacement shakes, you should opt for a product that is high in protein, fiber, and healthy fats to keep you satisfied, and low in sugar to prevent the hunger pangs from hitting later. “If you consume more sugar than these other nutrients, your body will store it as fat,” says Nicole.

Also, you shouldn’t replace more than one meal per day with a shake. Otherwise, you could become deficient in vitamins and minerals from whole fruits, vegetables, whole grains, nuts, seeds, and meat, says Nicole. “A meal replacement shake is just that, a single meal replacement,” she says. So, only reach for them when you’re really in a pinch.

When is the best time of day to have a meal replacement shake?

There isn’t a right or wrong time; it depends on what works best for you. “If you don’t have time for breakfast or [you] work through lunch, a shake can be great during those times,” Nicole says. “It can be a great alternative to breakfast, especially if you don’t like to eat first thing in the morning, as breakfast gives your body enough energy to start the day.”

Opt for a shake that is high in protein, fiber, and healthy fats to keep you satisfied, and low in sugar to prevent hunger pangs from hitting later.

If you don’t have time for lunch, a shake could give you the energy to make it through the second part of your day, she adds. “The time that you consume a shake won’t impact your life in any way, and you shouldn’t feel like you should sacrifice a meal with friends or family to have a shake.”

What are the best meal replacement shakes to buy?

In addition to seeking out shakes and bars that are high in protein, fiber, and healthy fats, as well as low in sugar, it’s key to opt for those that also contain vitamins and minerals, particularly from fruits and vegetables.

“All these components give you a balanced meal and keep you feeling full and satisfied for longer,” says Nicole. “A well-balanced meal shake or bar will include 300 to 400 calories, 15 to 30 grams of protein, three or more grams of fiber, and 10 to 15 grams of unsaturated fat.

Good sources of protein are whey, soy, hemp, brown rice, and pea protein. Look for natural sugars, such as cane sugar, brown rice syrup, or coconut palm sugar, and check the ingredients for good quality, plant-based fat from nuts, seeds, or plant-based oils, suggests Nicole.

One thing to note is that most meal replacement shakes range from 150 to 250 calories. This is more like a snack, so if you’re replacing a full meal with one of these lower-calorie options and still feel super hungry, make sure to have additional whole food snacks around this time as well.

“Some whole food snacks that you should keep on hand include homemade trail mix (a combination of granola, dried fruit such as raisins, and nuts like walnuts). Trail mix can curb your appetite with its high protein and heart-healthy fat content,” says Jonathan Valdez, RDN, the owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics.

Here are a few suggestions from him:

  • Greek yogurt with berries, apple slices with peanut butter, and whole-grain crackers topped with canned tuna fish. “Adding your own berries such as blueberries and strawberries to a cup of plain Greek yogurt can give it a healthy antioxidant boost. This is a good snack to have on hand to keep you full with its high-protein and low-calorie content,” says Valdez.
  • Apple slices with peanut butter. It satisfies your appetite with fiber from the fruit and protein from the peanut butter, he says.
  • Whole grain crackers with canned tuna fish. This also makes for a delicious and filling snack since it’s packed with fiber and protein.

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Here are 12 meal replacement shakes, plus how to make it into a nutritious meal:

1.Best Overall: Evolve Plant-Based Protein Shakes

Plant-Based Protein Shake

Evolveamazon.com

$25.77

This shake, loved by Women’s Health senior editor Neha Tandon, is perfect on the go because it doesn’t have to be refrigerated until opening. It provides 20 grams of pea protein and is high in fiber, vegan, dairy-free, soy-free, and gluten-free.

“This product is excellent if you’re following a vegan diet, are celiac, or lactose-intolerant,” says Nicole. “To make it a complete meal and add in some heart-healthy fats, add a handful or ¼ cup of almonds.”

Per serving: 140 calories, 2.5 g fat (0.5 g saturated fat), 17 g carbs (10 g fiber, 4 g sugar, 11 g added sugar), 350 mg sodium, 20 g protein

2. Best For Grass-Fed Milk Protein: Orgain Clean Protein Shake

Grass-Fed Clean Protein Shake

Orgainamazon.com

$29.40

“Complete this meal with an apple and a tablespoon of almond butter to give you enough fiber, carbohydrates, and healthy fats to make it a balanced meal,” says Nicole.

Per serving: 130 calories, 2 g fat (1 g saturated fat), 9 g carbs (1 g fiber, 3 g sugar, 3 g added sugar), 170 mg sodium, 20 g protein

3. Best Low-Sugar Shake: Iconic Protein

Grass-Fed Protein Drink

ICONICamazon.com

$38.40

This shake provides 20 grams of grass-fed whey and casein milk protein and is low in sugar and high in fiber. It’s also lactose-free, free of hormones and antibiotics, gluten-free, soy-free, kosher, and contains no artificial sweeteners or artificial ingredients.

Per serving: 140 calories, 3 g fat (0.5 g saturated fat), 8 g carbs (4 g fiber, 0 g sugar), 105 mg sodium, 20 g protein

4. Best Vegan Protein Shake: OWYN Plant-Based Drink

Plant-Based Dark Chocolate Protein Drink

OWYNamazon.com

$39.99 

$34.99 (13% off)

This shake provides 20 grams of protein from peas, pumpkin, and flax seeds, and is an excellent choice if you have allergies, says Nicole. OWYN shakes are free of some of the top allergens, including dairy, soy, gluten, egg, peanuts, and tree nuts. It also contains a blend of greens from broccoli, spinach, and kale. Complete this meal, like some of the others, by having a banana or one slice of whole-wheat bread with a tablespoon of peanut butter.

Per serving: 300 calories, 10 g fat (1 g saturated fat), 31 g carbs (3 g fiber, 5 g sugar), 330 mg sodium, 20 g protein

5. Best Low-Calorie Shake: Slimfast

Advanced Nutrition Meal Replacement Shake

SlimFastamazon.com

$29.07 

$20.97 (28% off)

“These shakes are a high-protein, low-calorie drink to keep you full. It contains 180 calories, 20 grams of protein, five grams of fiber, and 24 different vitamins and minerals,” says Valdez. To make it a full meal, it’s “probably best to pair with fruit for some extra calories, fiber, and antioxidants since 180 calories are low,” he suggests.

Per serving: 180 calories, 9 g fat (1.5 g saturated fat), 7 g carbs (5 g fiber, 1 g sugar), 150 mg sodium, 20 g protein

6. Best For Maintaining Muscle: Ensure Max Protein Nutrition Shake

Max Protein Nutrition Shake

Ensureamazon.com

$32.91 

$29.49 (10% off)

“These shakes are perfect for maintaining muscles while trying to lose weight,” says Valdez. He recommends complementing this drink with fruits for extra calories, fiber, and antioxidants since it only has 150 calories.

Per serving: 150 calories, 1.5 g fat (.5 g saturated fat), 6 g carbs (2 g fiber, 1 g sugar), 240 mg sodium, 30 g protein

7. Best High-Calorie Shakes: Soylent Meal Replacement Drinks

Ready-To-Drink Meals

Soylentamazon.com

$49.00

These are extremely calorie-dense shakes at 400 calories, 20 grams of protein, three grams of fiber, and 39 essential vitamins and minerals.

“You definitely don’t need extra food to make up for the caloric deficit,” says Valdez. However, he points out that the fiber content is low and may need additional fiber from other sources such as fruits to keep you fuller.

Per serving: 400 calories, 24 g fat (2.5 g saturated fat), 38 g carbs (3 g fiber, 1 g sugar, 1 g added sugar), 300 mg sodium, 20 g protein

8. Best Vegan Shake: Ripple Nutrition Protein Shake

Vegan Protein Shake

Rippleamazon.com

$31.99

This vegan shake gives you 20 grams of pea protein and contains 30 percent of daily recommended values for iron, calcium, phosphorus and potassium, says Nicole. It’s also dairy-, nut-, soy-, and lactose-free. To make it a well-rounded meal, enjoy with a cup of carrots and a serving of hummus.

Per serving: 200 calories, 8 g fat (1 g saturated fat), 13 g carbs (2 g fiber, 9 g sugar), 370 mg sodium, 20 g protein

9. Best On-The-Go Option: Powerful Foods’ Greek Yogurt Drink

Powerful Greek Yogurt Drink

Powerful Foodsamazon.com

$39.99

This shake is another great on-the-go option that doesn’t have to be refrigerated. It also has 20 grams of protein from milk and Greek yogurt. Complete this meal with an apple and a tablespoon of almond butter to give you enough energy and keep you full, says Nicole.

Per serving: 160 calories, 3 g fat (2 g saturated fat), 11 g carbs (0 g fiber, 11 g sugar), 105 mg sodium, 20 g protein

10. Best Plant-Based Drink: Pirq Plant Protein Drink

Vegan Protein Shake

Pirqamazon.com

$27.99

Filled with all kinds of plant-based goodness, this vegan-friendly shake packs 12 grams of protein from pea and brown rice that will keep you satiated for hours after. It’s also made with superfoods like turmeric and Maca root and contains zero added sugar. You can even use it as a dairy-free creamer for your morning coffee.

Per serving: 110 calories, 5 g fat (0.5 g saturated fat), 8 g carbs (2 g fiber, less than 1 g sugar), 190 mg sodium, 12 g protein

11. Best For Food Intolerances: Aloha Plant-Based Shakes

Organic Protein Shake Variety Pack

ALOHAamazon.com

$14.99

These shakes are USDA-certified organic and 100 percent plant-based. Their delicious taste comes from organic coconut sugar and monk fruit extract rather than artificial sweeteners or sugar alcohol. Since they’re soy-free, gluten-free, and dairy-free, They are perfect for people on all kinds of diet and those with food intolerances.

Per serving: 180 calories, 6 g fat (3.5 g saturated fat), 11 g carbs (3 g fiber, 5 g sugar), 360 mg sodium, 20 g protein

12. Best Superfood-Packed Shake: Happy Viking Superfood Plant Protein

Happy Viking Vegan Plant Protein Shakes

amazon.com

$48.99 

$39.19 (20% off)

With 20 grams of plant protein and tons of superfoods like broccoli, ancient grains, and carrots, these shakes live up to their promise to help you conquer any goals. It gives you a cup of fruit and vegetable phytonutrients, 32 mg of DHA omega-3, and probiotics.

Per serving: 150 calories, 4.5 g fat (0.5 g saturated fat), 8 g carbs (3 g fiber, 5 g sugar), 360 mg sodium, 20 g protein

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