How to Use Meal Replacement Shakes for Weight Loss
When we're on the go, meal replacement shakes can be a great alternative to low-nutrition sugary snacks and high-fat, ultra-processed fast foods. Read on to learn more about how they can fit into a healthy diet and lifestyle.
What Are Meal Replacement Shakes?
Meal replacement shakes are drinks similar to a milkshake which contain specific nutrients, and they also tend to have fewer calories than most people typically consume in a single meal. They offer a convenient, nutritionally-balanced and protein-rich way to get nutrients on the go.
The Benefits of Meal Replacement Shakes for Weight Loss
Portion control and reduced calorie intake are both important to achieve weight loss goals, and shakes provide precise amounts of calories and amounts of macro- and micronutrients. They're also easy to make using shaker bottles and blenders, and provide consistent taste and nutrition as long as they're made according to directions.Â
How to Choose the Best Meal Replacement Shakes
According to Nebraska Medicine dietitian nutritionist Jacquelynn Schwartz, "What makes a healthy meal replacement shake is its nutritional quality and how you use it." When you're choosing shakes, look for ones with enough protein to support muscle maintenance and satiety.Â
Nutmeg State Nutrition’s meal replacement shakes contain a high amount of protein, which will cover about 70% of our daily protein requirements. Made from clean ingredients that offer fiber and essential vitamins, these shakes are a good way to get sustained energy along with nutritional balance.
Avoid Excess Sugar and Artificial Additives
Some shakes include artificial sweeteners, which don't contribute to nutrition and can upset digestion. Look for shakes with minimal sugar and no artificial sweeteners.
Check Labels and Reviews
When shopping for meal replacement shakes, read customer reviews to see how others enjoy the products. Review ingredient lists and nutrition facts to ensure that you're getting a shake that will genuinely replace a healthy meal.
How to Incorporate Meal Replacement Shakes into Your Diet
Weight loss isn't just about "calories in-calories out." You can use meal replacement shakes as part of a balanced diet, particularly if you use them to boost your body's protein levels after a workout, or pair them with healthy snacks, like a piece of fruit or fiber-rich vegetables.Â
Some people have lost weight when swapping one meal of their choice a day with a high-protein meal replacement shake, according to a 2018 study published in the Journal of Obesity. You can boost your weight loss by swapping one or two regular meals a day for meal replacement shakes during your initial weight loss period, but over time, switching to just one shake a day seems to be most effective for weight loss.
Tips for Success on Your Weight Loss Journey
Losing weight is a one-day-at-a-time process, and consistency is the key. Here's another tip: it's tempting to drink meal replacement shakes for quick weight loss, but this type of weight loss isn't lasting. Sustainable weight loss involves listening to your own body and working toward a balanced daily routine of staying hydrated, getting enough physical activity, and eating nutritionally balanced meals. Meal replacement shakes can play a role, but replacing every meal with them doesn't seem to help people to lose weight sustainably.
Simple Meal Replacement Shake Recipes
Whether you choose a chocolate, strawberry, or vanilla shake flavor, here are some suggestions for simple add-in recipes that boost taste and nutrition without too many extra calories:
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Nonfat Greek yogurt: Adds 10 to 12 grams of protein and 60-70 calories, along with more probiotics than regular yogurt.
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Frozen bananas: Frozen bananas provide potassium, fiber, sweetness, and smooth texture, all for about 100 calories (in a medium-sized banana).
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Berries: For only 25 to 35 additional calories, half a cup of strawberries, blueberries, raspberries, or blackberries can thicken the shake and boost sweetness, fiber and antioxidants.
Other add-ins that can make a tasty DIY meal replacement shake include 1/2 cup of oats and alternative milks, like almond, walnut, and coconut milk. Peanut butter powder can provide an additional 6 grams of protein per serving, and it will only add about 60 calories to your shake and 1.5 grams of fat.Â
Achieving Your Weight Loss Goals with Meal Replacement Shakes
Replacing a fast food meal with a nutritious shake is a great choice for weight loss. However, replacing every meal with a shake is a less-effective choice. Our bodies aren't designed to follow a liquid diet all day long. However, when used correctly, meal replacement shakes can boost weight loss and wellness efforts.
You can achieve your goals for weight loss and better health, and meal replacement shakes can play an important role in your balanced and nutritious diet and wellness plan.Â
Frequently Asked Questions
Are Meal Replacement Shakes Healthy for Long-Term Use?
Research shows that meal replacement shakes can be healthy as long as they contain protein and fiber, and aren't high in sugar or artificial ingredients. If you're going to use them for a long time, boost them with real food and limit them to one per day for the best results.Â
How Many Times a Day Should You Drink a Meal Replacement Shake?
When starting out, you can replace one or two meals a day with a shake. After the first few weeks, weight loss guidance suggests that one shake a day or fewer is the better choice.
Can Meal Replacement Shakes Help with Weight Loss Without Exercise?
Shakes typically have fewer calories than full meals and therefore can help people to stay in a calorie deficit and lose weight in the short term. For long-term weight loss, a shake with a high protein content, like Nutmeg State Nutrition's shakes, especially when consumed within 30 minutes of exercise, will provide the greatest weight loss boost.