Meal Shake For Weight Loss

Last Updated on November 7, 2022 by

Meal shakes are a convenient, tasty and nutritious way to lose weight. They work by providing you with all the vitamins and nutrients your body needs while also controlling your carbohydrate intake. And by reducing your calorie intake you lose weight.

Being overweight is one of the biggest concerns that people have. With all of the fast food restaurants and fried foods out there, it’s no wonder that so many people are overweight. Quick weight loss can also be hard to come by, as most weight loss programs have a total time span of weeks. 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 Prep For Weight Loss Beginners, make sure you read this article.

Meal Shake For Weight Loss

Woman drinking meal replacement shake
Shutterstock

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Why spend the time making a home-cooked meal for yourself or struggling to piece together leftovers for a sad work lunch when you can just sip on one of the best meal replacement shakes and call it a day?

Not only are there currently seemingly endless options for healthy, drinkable meals, but MarketWatch reports that the meal replacement shake market is only expected to grow even more over the next several years. That growth, according to a recent report, is driven by factors such as busy lifestyles, rapid urbanization, increasing healthy food consumption habits, and convenience foods. In other words, consumers are becoming more health-conscious and seeking food products that are convenient and more nutritious. Enter: meal replacement shakes.

What are meal replacement shakes and what are their benefits?

You can find two varieties of meal replacement shakes:

  • Ready-to-drink, bottled shakes or
  • Powdered supplements that you would mix with water and shake to combine

Unlike protein shakes, the healthiest meal replacement shakes offer a nutrient profile similar to that of a well-balanced meal. That includes healthy fats, carbohydrates, protein, and fiber.

These shakes are appealing to many and have multiple benefits:

  • Convenience: As we said earlier, you don’t have to cook or clean up after a meal if you grab one of these shakes.
  • Weight loss: “Meal replacement shakes have shown to be effective for some people who are trying to lose weight, especially those who replace 1-2 of their meals with a meal replacement,” says Amanda A. Kostro Miller, RD, LDN, who serves on the advisory board for Smart Healthy Living. “Many weight loss programs using meal replacement shakes, however, are meant to be temporary for an initial weight loss kick.”
  • To feel full: choosing a shake that’s high in protein and/or fiber will keep you fuller longer and slow down the digestion of carbs, which stabilizes blood sugar levels.

How do you choose the best meal replacement shake?

If you’re looking to try a meal replacement shake, you have dozens of options to choose from. However, it’s important to keep in mind that not all meal replacement shakes are the same, and there are some that should be avoided. We consulted experts to determine what ingredients to consume and avoid when determining the best and worst meal replacement shakes.

The best varieties emulate a well-balanced meal and contain a more balanced macronutrient profile than your average protein shake—which typically focuses on that one key nutrient and little else. “The most important purpose of a meal replacement shake is, as stated, to replace your meal,” says Daniel Wong, RD, CDN, CDE. “By saying that, you would want a shake that contains all the macronutrients—carbohydrates, protein, fat and wide range of vitamins and minerals—to provide a well-balanced meal.”

Meal replacement shakes should meet at least several of the following guidelines:

  • Calories: Pick a shake that has about 300 calories per serving. Wong notes that if you choose a shake with fewer calories, consider adding some of your favorite fruits or mixing it with milk. That will help to increase your calcium and vitamin D intake without exceeding your caloric needs.
  • Carbohydrates: Carbs are not the enemy, especially when it comes to meal replacement shakes. Carbs act as fuel for the body and are part of any balanced meal. However, you don’t want to overdo it in the carb department either. Wong suggests looking for shakes that have around 10-20 grams of carbohydrates per serving.
  • Fiber: “Fiber is a necessary nutrient to help keep you full. We get fiber from fruits, veggies, grains, nuts and seeds,” Miller says. “Not all meal replacement shakes will have fiber in them, but if you can find a brand that does contain fiber, that should be one of your top choices.” Wong recommends looking for shakes that have at least 3-5 grams of fiber per serving.
  • Protein: “Liquids tend to not be as satisfying as a meal itself, so make sure you are choosing a meal replacement shake that has a good amount of protein,” says Miller. “Protein keeps you full for several hours, which can help you avoid snacking before your next meal.” Rodriguez says 15-30 grams of protein per serving is ideal, as studies have shown that amount is “the most beneficial for maximal protein synthesis.”
  • Vitamins and minerals: “Each vitamin or mineral listed on the food label should have more than 10 percent DV,” says Wong. “If [it’s] more than 20 percent, that would be even better.”

The best meal replacement shakes will also have very little of certain substances, such as added sugar and sodium. “I try to steer clear of artificial colors, flavors, and sweeteners,” says Lindsay Gnant, manager of scientific content, registered dietitian and nutritionist at Isagenix. “I find that products that rely on artificial colors and flavors tend to use lower-quality ingredients overall.”

The 8 best meal replacement shakes you can buy.

The following meal replacement shakes are nutritionist-approved brands you should stock in your home.

1. Kate Farms Komplete Meal Replacement Shake

kate farms komplete meal replacement shake

1 CARTON: 325 calories, 12 g fat (5 g saturated fat), 225 mg sodium, 38 g carbs (5 g fiber, 18 g sugar), 16 g protein

Jim White, RD, ACSM, a registered dietitian and owner of Jim White Fitness Nutrition Studios, calls this meal replacement shake the “best option.” Made from pea protein, this offering boasts a whopping 24 vitamins and minerals each at 35 percent of the recommended daily value. It also has 5 g of fiber and 16 g of protein per serving and is made without artificial colors or flavors.

$46.00 AT AMAZON

2. Garden of Life Raw Organic Meal

garden of life organic meal

1 SCOOP: 140 calories, 2 g fat (0.5 g saturated fat), 190 mg sodium, 14 g carbs (2 g fiber, 5 g sugar), 20 g protein

White also likes this meal replacement shake from Garden of Life because it is “light in calories” and has no artificial colors, flavors, or sweeteners. Wong is also a fan of this shake because it delivers 20 grams of clean protein per scoop from 13 raw sprouted ingredients, along with greens, healthy fat, 7 g of organic fiber, probiotics and enzymes, plus 21 vitamins and minerals. What’s more? This option also features a robust amino acid profile.

$27.99 AT GARDEN OF LIFE

3. Orgain Organic Meal Powder

orgain organic meal
Courtesy of Orgain

2 SCOOPS: 230 calories, 5 g fat (1 g saturated fat), 300 mg sodium, 25 g carbs (7 g fiber, 1 g sugar), 20 g protein

This meal powder, which Lisa Richards, a nutritionist and author of The Candida Diet, recommends, is completely vegan and serves up 20 g of plant-based protein and 8 g of fiber in every serving, making it one of her go-to choices. It also has only 1 g of sugar in each serving and is a good source of vitamin B6, vitamin C, riboflavin, thiamine, iron, and pantothenic acid.

$29.48 AT AMAZON

4. Orro Pineapple Upside Down Cake

orro shake
Shutterstock

1 CARTON: 300 calories, 7 g fat (1.5 g saturated fat), 23 g carbs (0 g fiber, 8 g sugar), 16 g protein

According to Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, the Orro Pineapple Upside Down Cake Shake is a deliciously healthy treat. “This drink has a creamy cake batter base with tasting notes of sweet pineapple and a pop of cherry. Formulated with 16 grams of non-GMO pea protein, a 23 vitamin and mineral blend, and zero gluten, lactose, soy, allergens, or artificial sweeteners, Orro is the perfect beverage to grab when you’re on-the-go and need some fuel. No refrigeration needed either,” says Manaker.

$37.99 AT ORRO

5. Natreve Whey Protein Powder

Courtesy of Natreve Protein Powder

1 SCOOP: 130 calories, 0 g fat (0 g saturated fat), 85 mg sodium, 7 g carbs (5 g fiber, 1 g sugar) 28 g protein

According to Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook and member of our Expert Medical Board, Natreve is a great option for a whey protein powder.

“If you are looking for a protein powder with more than just collagen, Natreve Whey Protein Powder might be an option for you. Made with collagen, inulin (aka fiber), organic veggies powders (broccoli stem powder, kale leaf powder and spinach leaf powder), and a probiotic blend, this protein powder provides you with high-quality protein as well as fiber and probiotics for gut health,” says Goodson.

$39.99 AT NATREVE

6. Ritual Daily Shake 18+

Ritual protein powder
Courtesy of Ritual

1 SCOOP: 115 calories, 2 g fat (0.5 g saturated fat), 290 mg sodium, 3 g carbs (3 g fiber, 0 g sugar) 20 g protein

Courtney D’Angelo, MS, RD, author at Go Wellness, is a fan of the Ritual Daily Shake 18+.

“Ritual Daily Shake 18+ is one of the cleanest protein formulas, and is soy-free, gluten-free, and vegan-friendly. It’s also sugar free, non-GMO. and contains no artificial colors, flavors, or sweeteners. It’s made with a plant-based organic pea protein and contains a complete amino acid profile,” says D’Angelo.

$44.00 AT RITUAL

7. Phyll

Courtesy of Phyll

1 CARTON: 260 calories, 8 g fat (1 g saturated fat), 210 mg sodium, 33 g carbs (3 g fiber, 25 g sugar, 0 g added sugar), 15 g protein

Manaker also recommends these veggie-heavy pre-made shakes.

“Phyll has captured the fresh-from-the-blender deliciousness and bottled it up into a smoothie that is shelf stable and perfect for on the go. With 15 grams of plant-based protein, 3 grams of dietary fiber, and 0 grams of added sugar, Phyll is making it easier than ever to get all of your fruits, veggies, and protein on the go. Phyll’s Clean-Pressed smoothies, available in Greenfest, Mixed Berry, and Chocolate, taste deliciously fresh, require zero prep, and can go with you anywhere.”

$29.99 AT PHYLL

8. Baby Booster

Baby Booster
Courtesy of Baby Booster

1 SCOOP: 130 calories, 2.5 g fat (1.5 g saturated fat), 110 mg sodium, 6 g carbs (1 g fiber, 2 g sugar) 20 g protein

If you’re pregnant, there are specific protein powders that can be helpful for your unique needs.

“For the pregnant and postpartum crowd, Baby Booster is a great option for a meal replacement, which can be a lifesaver if a pregnant mama is experiencing nausea and having a hard time tolerating certain food. Baby booster is made with key pregnancy nutrients, like protein, folate, and DHA omega-3 fatty acids. It is easy to tolerate, simple to make, and it can help a pregnant mom meet her nutritional needs simply by sipping this shake,” says Manaker.

Do Weight-Loss Shakes Really Work?

Weight-loss shakes and meal-replacement smoothies may seem like an easy way to drop a few pounds and harness your cravings, but they’re not designed for the long term. Here we look at the pros and cons of weight loss shakes.

Do Weight-Loss Shakes Really Work?

Weight-loss shakes, also called liquid meal replacements, are calorie-controlled beverages that replace one or more meals or snacks as part of a weight-loss program. Commonly consumed weight-loss shakes include SlimFast, Medifast, Atkins and Health Management Resource (HMR).

So, are there any benefits and drawbacks to consuming weight-loss shakes? We interviewed several dietitians for their input.

The pros of weight-loss shakes

Weight-loss shakes are used in weight-loss programs because they are portion-controlled and convenient. “They have a fixed number of calories, usually 160 to 290 calories per shake and contain key nutrients found in a healthy meal or snack,” says Linda Delahanty, M.S., R.D., chief dietitian and director of nutrition and behavioral research at the Massachusetts General Hospital Diabetes Center.

“Using weight-loss shakes helps simplify the decisions you need to make about what to eat and can reduce [the] time needed to prepare meals,” Delahanty adds.

Weight-loss shakes also work in the short term. “People who use these portion-controlled foods to replace two meals per day can lose about 50 percent more weight than those who don’t,” Delahanty says.

This is because the shakes provide fewer calories than someone normally consumes at a meal. “A caloric deficit, regardless of how it is achieved, can stimulate weight loss…and many individuals find that replacing meals and/or snacks with weight-loss shakes allows them to do that,” says Cara Harbstreet, M.S., R.D., L.D., of Street Smart Nutrition.

A 2018 study found that weight-loss shakes might lead to more weight loss than a meal with the same number of calories. When obese individuals replaced all their meals with weight-loss shakes for three weeks, they lost more than twice the amount of weight as obese men and women who consumed the same number of calories but through food. Those who drank the shakes also had reduced food cravings. Weight-loss shakes can also help individuals with type 2 diabetes lose weight.

Jenn LaVardera, M.S., R.D., owner of Hamptons RD, says, “Weight-loss shakes can be beneficial for short-term weight loss because they help with calorie control while providing all the essential nutrients your body needs.”

However, while weight-loss shakes can be used to help you lose weight fast, LaVardera says don’t expect to maintain the loss. “Once you are off the shakes, you are likely to return to your old eating habits and gain the weight back,” she says.

Do weight-loss shakes work long-term?

If you consume weight-loss shakes for the rest of your life, you might be able to sustain your weight loss long-term. The problem is that most people don’t (and shouldn’t) subsist on weight-loss shakes forever. People typically return to eating real food as soon as their weight-loss program or diet is over.

“Weight-loss shakes do not offer a long-term solution because they are usually not sustainable for more than a few months,” Harbstreet says.

This is because they take the fun and pleasure out of eating, says Kara Lydon, R.D., L.D.N., R.Y.T, intuitive eating counselor and blogger at The Foodie Dietitian. “We often forget that food is meant to be pleasurable; it’s what helps us to survive as humans. Imagine if the food wasn’t pleasurable. We probably wouldn’t be as compelled to eat to survive. Over time, people are going to start seeking out pleasure from food again because they aren’t going to get it from a weight-loss shake.”

Research shows that weight regain is a problem after most, if not all, diet programs—due to biological and hormonal responses that increase appetite, alter metabolism and promote weight gain. “One research article…[suggested] that dieting is actually a predictor of weight gain,” says Lydon.

This may seem daunting, but it doesn’t have to be all-or-nothing. “Using one weight-loss shake per day can help keep off the weight you have lost long-term or be a tool to help refocus on weight loss if you regain some weight over time,” Delahanty says.

Weight-loss shakes can be one of many tools in your nutrition toolbox to help you maintain a healthy weight over time. Tracking food intake, weighing regularly and exercising are other tools that have proven effective in helping people keep the weight off long-term. Professional insight from a registered dietitian is also recommended to help you find a plan that works best for your preferences and lifestyle.

The downside of weight-loss shakes

Besides not being sustainable long-term, there are other downsides to drinking weight-loss shakes.

“The severe restriction in calories can create unintended side effects, such as suboptimal intake of certain nutrients, slowed metabolism and loss of connection with hunger or satiety signals,” Harbstreet says. She adds, “The liquid nature of this diet also can remove fiber from one’s diet, potentially altering gut health or creating a less-filling eating, or, in this case, drinking-experience.”

Fiber helps increase satiety and can help with weight management long-term.

Weight-loss shakes can also leave people in a dieting mentality—seeing foods as good or bad and feeling guilt over eating “bad” foods. This often leads to a cycle of restricting food, bingeing and then restricting again.

It also doesn’t set you up for success in the real world. What do you order if you’re eating at a restaurant? What do you eat at a party if you don’t have your shake? It makes the transition from weight-loss shakes to solid food difficult.

What to eat instead of weight-loss shakes

Roasted Salmon with Smoky Chickpeas & Greens

Featured Recipe: Roasted Salmon with Smoky Chickpeas & Greens

Weight-loss shakes lead to temporary weight loss, but they aren’t sustainable long term. They leave people in a dieting mentality, take the pleasure out of eating and can be expensive. You can maintain a healthy weight long-term by eating real food. Here are three tips on making weight loss work without the shakes.

Focus on Whole Foods

Studies show that high-fiber breakfast cereals can be as effective for weight loss as weight-loss shakes because the fiber increases satiety. Eating breakfast has also been associated with maintaining weight loss long-term.

Fiber is also found in whole grains, fruits and vegetables. LaVardera teaches her clients to make half their plate vegetables and eat smaller portions of starches and animal proteins. “Vegetables add fiber and water content to help keep you full and are packed with nutrients. I want my clients to be able to make food decisions in the real world-at the store, at a dinner party, at a work lunch-so they need to know how to choose whole, real foods and not rely on shakes,” LaVardera says.

Eat in a Sustainable Manner

Harbstreet agrees that the best way of eating is one that you can keep up for the long term.

“What is most important is identifying sustainable behaviors that allow flexibility and adaptation,” she says. “Sticking to a rigid or strict diet promotes dieting behaviors and replaces someone’s innate sense of trust in their body with an external cue, such as a meal plan, diet or list of approved foods.”

Lydon echoes this advice. “Once we let go of the external cues telling us what and how much to eat, we can free up space to tap into the innate wisdom of our own bodies, also known as intuitive eating,” Lydon says. “And that is a ‘plan’ that’s sustainable. It’s what we were born doing.”

Find a Plan You Can Trust

Still, some people do better with structure. Working with a dietitian can help you find the best long-term eating plan for you and your goals. Many health care professionals recommend an 80/20 approach—80 percent of the time, aim to make your plate half vegetables, one-quarter whole grains and one-quarter healthy protein; the other 20 percent of the time, allow yourself to indulge, but do it mindfully. Following this method eliminates the all-or-nothing dieting mentality and the restrict-binge-restrict cycle that many people fall into when trying to eat healthy 100 percent of the time.

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