Table of ContentsView AllTable of ContentsHow They WorkHow Often to UseBenefitsDisadvantagesOther Considerations

Table of ContentsView All

View All

Table of Contents

How They Work

How Often to Use

Benefits

Disadvantages

Other Considerations

Meal replacement shakes have gained popularity worldwide as a quick and convenient way to lose weight. The shakes are a multibillion-dollar industry that is expected to keep growing.

Meal replacement shakes can be an effective weight loss tool, but they vary in the nutrition they offer, and there are other pros and cons to consider. Here’s what you need to know if you’re considering meal replacement shakes for healthy weight loss.

How Do Meal Replacement Shakes Work?

Meal replacement shakes are low calorie, ranging from about 150 to 400 calories per shake, so they can be effective as part of aweight loss program.They are available either premade as a single serving or as a powder you mix with water or milk.

The shakes arehigh in protein, which fills you up, so you are less hungry while consuming fewer calories. Protein also helps you retain muscle mass while reducing calorie intake, which other types of diets may not.Most shakes have other important macronutrients, including carbohydrates and fat.

However, theshakes may not contain all the nutrition you need. They may lackantioxidantsand other phytonutrients (natural compounds found in plants), as well as some vitamins and minerals (micronutrients).

These components are important to health but are difficult to add during manufacturing. The body can’t make them either—you must get them through food. Micronutrients help support the immune system and cardiovascular health and reduce inflammation.

How Often Should You Replace Meals?

There is no set rule about how many shakes you should drink instead of eating meals, but consider replacing one meal a day (or two at most).

Shakes are not the best substitute for the nutrition you can get from whole foods. Also, if your calorie consumption is too low, you may feel fatigued, your metabolism can slow down, and you are at a higher risk ofdeveloping gallstones(hardened bile deposits in the gallbladder), specifically with rapid weight loss.

Meal replacement shakes have several benefits, such as:

Meal replacement shakes have benefits, but they also have drawbacks that are important to consider. These include:

Fiberis important for gut health, blood sugar control, and managing cholesterol.Women should aim for about 25 grams of fiber per day, while men should target about 38 grams (or 14 grams for every 1,000 calories).

Who Should Avoid Meal Replacement ShakesMeal replacement shakes have been associated with few safety concerns.If you have nutritional deficiencies, an eating disorder, or digestive discomfort, talk to your healthcare provider before you start using them.

Who Should Avoid Meal Replacement Shakes

Meal replacement shakes have been associated with few safety concerns.If you have nutritional deficiencies, an eating disorder, or digestive discomfort, talk to your healthcare provider before you start using them.

Premade shakes are the most convenient. Plant-based meal replacement shakes are available, but check the protein content to ensure it is adequate.

Check the labels when selecting a meal replacement shake and be aware of what it offers, what it contains that isn’t healthy, and what it is missing. Don’t neglect eating plant-based foods to supply the nutrients you need.

If youmake your own protein shake, you may be able to avoid some processed ingredients and control what is in it, though it takes some effort to prepare it. Use protein powder, fruits, veggies, and nuts—maybe a little peanut butter or some chia seeds—but measure and count the calories carefully.

Though shakes can be an effective weight loss tool in the short run, consider how you can permanently change your eating habits so that you are able to sustain them long term. Look at what triggers overeating and find alternatives. Remember to pat yourself on the back when you succeed and not blame yourself harshly if you slip.

Summary

Meal replacement shakes can be a tool for short-term weight loss, but they do not offer complete nutrition. They need to be balanced with whole foods so that you get the nutrients you need to function well and stay healthy.

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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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