Diet Shakes and Meal Replacements: Can They Really Help You Lose Weight?
Diet shakes are called
by nutritionists and weight-loss experts because, in theory, drinking one shake is intended to replace one whole meal. Other types of meal replacements are nutritional bars and pre-packaged entrees. They may seem like an easy solution for weight loss, but do meal replacements work?
Evidence suggests that meal replaclement programs can help you lose weight. The Academy of Nutrition and Dietetics recommend that for people who have difficulty with portion control, using meal replacements can be used to people lose weight. They stress the importance that meal replacements are only one part of a larger wieght management program. Some recent studies have shown how meal replacements can benefit at least short-term weight loss.
One study with United States Army volunteers found that soldiers started on a meal replacement program, when added to education based weight management, had greater weight loss over a 6 month period. However, only 59% of the volunteers in this study continued with the diet for the study period.
Another study also found that meal replacements resulted in more pounds shed than a food-based diet. The study involved 90 obese
men and women who were randomized to either a meal replacement program, which included 3-5 meal replacements plus one meal daily, or a 1,000 kcal/daily food diet. Researchers found that rate of weight loss was greater in the group who were on meal replacements (93%) compared to the group on the food-based diet (55%) after 16 weeks. However, many people in the study dropped the diet and only the people that continued the diet were counted.
On paper, weight loss is very easy. You just need to eat fewer calories than you use. The trick is that weight loss in the real world, with busy schedules and abundant food choices, is hard. Meal replacements work on the premise that few of us know how many calories we eat each day. Packaged foods may list calorie content but most meals we eat do not. Portion size is also important when it comes to counting calories, and many of us eat more than we realize. An average meal may contain more calories than you think. If you add in snacks and the occasional sweets, not to mention alcohol or other calorie beverages like soda, most of us consume far more calories than we need.
Replacing one or two meals per day with a known quantity of calories will reduce the number of calories you consume. In other words, instead of eating a meal that might have 750 calories, you drink a shake with 250 calories then you will have reduced the usual number of calories you take in by 500. Reducing the number of calories you take in will lead to weight loss over time.
Cutting calories alone is not the best way to achieve and maintain your weight loss goals. Your weight loss plan should also include ways to help you increase your physical activity, medical care if you have a condition or take a medicine that may be affected by weight loss, and a plan to help you keep the weight off after you reach your goal weight.
No Magic Bullet
Meal replacements are no magic bullet. As with most diets, the reason people who stop using meal replacements regain their weight is because they return to a higher caloric intake. Plus using meal replacements may not teach you how to make healthy choices about food and exercise that will help you maintain your weight loss over time. Meal replacements can also be expensive and may not provide all the nutrients you need.
Talk to your doctor or a dietician before starting any weight loss program that uses meal replacements. They may be able to provide you with information and other options to help you succeed in weight loss.
American Dietetic Association
National Institutes of Health
Canadian Society of Exercise Physiology
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