Do Meal Replacement Shakes Help You Lose Weight?

Do meal replacement shakes help you lose weight? That is probably the first question you ask when people suggest you to try meal replacement shakes. Replacing one or maybe more of your daily meals with protein shake is actually a good and simple diet plan.

Research shows that you would lose weight over time if you’re using protein shakes as your meal replacements, since they help lowers the amount of calories you take in a day.

Do Meal Replacement Shakes Help You Lose Weight


In order to lose weight we need to take fewer calories than what our body requires. When we have calorie deficits, our body draws our fat stores to give us the extra energy we need so that we can function properly.

This means that in long term, we’ll be able to shed some fat which help us lose our weight. Essentially, meal replacement products provide us a way to aid us in controlling our calorie intake. Most plans that come with a meal replacement product offer about 1,200 to 1,400 calories per day.

Diet Plan

You just need to choose one of the available meal replacement brands then follow their instructions. Generally, you replace 2 meals with replacement shakes. The meals replaced are usually breakfast and lunch. Most plans also let you eat 2 to 3 snacks with 100-calorie per day and recommend you to drink 6 to 8 glasses of low-calorie drink or water.

Health Caution

Meal replacement products should provide the suggested amount of nutrients required for good health. The nutrient’s composition should also conform to particular standards. In terms of fiber, most products commonly contain around 5 to 6g.

Guidelines for Healthy eating mostly recommend adults to have 18g of fiber intake in daily basis. So the 2 meal replacement shakes should help to provide that.

Most plans additionally recommend including vegetables and fruit as part of your meals and as your snacks. Basically, meal replacement products aren’t intended to become the only source of nutrition.


Some studies discovered that meal replacements could be as effective as conventional calorie-counted diets when it comes to helping people to reduce weight in short period of time.

Some studies also suggest that most of meal replacement products may actually aid people to maintain their new weight. A lot of people also enjoy this kind of products due to the fact that they are convenient. They take away our need to constantly thinking about food throughout the day, and they also make easier for us to know how much calories we take.


First of all, since eating or drinking the same thing day after day could be very boring for most people. Many would likely find it hard to stick to same diet regime for months or even for years.

One other main issue with this type of diet plan is that most manufacturers don’t give enough education to their customers about their eating habits.

Though replacing breakfasts and lunches in high calories with a shake will almost definitely result in weight loss, going back to poor eating habits after you stop consuming the products implies you would almost certainly gain your weight back again.

Suitable Dieters

Meal replacement shakes are also known to be an excellent option for individuals who want a simple method to lose weight. It is also suitable for people who do not want to prepare or plan individual meals for themselves.

They are also a good option for those who choose to eat meals that are already portion and calorie controlled for them. They could be beneficial for people who are having difficulty finding time to plan and prepare their own meals or having difficulty to understand and control portion sizes.

Unsuitable Dieters

If you love to have variation in your diet, you would not like surviving on meal replacements. A lot of people find these products boring after some time, particularly since the flavors are quite limited.

This is also considered as a pricey diet to follow, because most these products are quite expensive. Additionally, if you happen to be suffering with lactose intolerance, then most products will not be suitable since they are commonly based on skimmed milk.

With any low-calorie diet plan, the amount of weight you will lose will likely depend on the amount of calories you take. Generally, a 1,200 to 1,400 calories intake per day, will enable you to lose weight around 1-2lb in a week.

If you ask yourself how much weight can I expect to lose on a meal replacement, then the answer would be different depending on multiple factors as explain above.

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