If you're the kind of person who doesn't have time to make a healthy breakfast, you probably love meal replacement shakes. Too busy at work to take a break for a sit-down lunch? Make it a liquid lunch. Meal replacements are totally convenient. They're quick and simple to make. Heck, you don't even have to dirty a blender if you buy the bottled kind. They're easy nutrition. No chewing required. Show If you're trying to lose weight, they may make sense, too. Many shakes contain fewer calories than the solid meals they replace. If you're concerned that you're not getting all the nutrients you should be, they may ensure that you're getting the essentials that your regular diet might not provide. With so much upside, what's not to love about meal replacement shakes? The potential negative side effects, that's what. Read on, and for more on how to eat healthy, don't miss 15 Underrated Weight Loss Tips That Actually Work.  Liquid meal replacements are certainly healthier than an order of deep-fried chicken wings but they're not necessarily any healthier than a healthy solid food meal they may replace. "I wouldn't be a dietitian if I did not point out that you can obtain all the nutrients you need, both macronutrients and micronutrients, through solid food," says Brittany Lubeck, RD, a registered dietitian and consultant for Oh So Spotless. "Meal replacements should be used to cover any nutrient gaps in your diet that you are aware of," she says. RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox! "Many liquid protein and meal replacement shakes lack adequate amounts of fiber, which is important for gut health, digestion, and heart health," says Diana Gariglio-Clelland, RD, a nutritionist on staff for NextLuxury.com. "Unless your shake has fiber added to it, it's probably lacking." In addition, it may be lacking in other beneficial nutrients like antioxidants that you would get from eating whole foods. RELATED: 5 Major Side Effects Of Not Getting Enough Fiber, Says Science Another surprising side effect of meal replacements related to the one above is weight gain. "Since many are too low in calories, after drinking one you might still feel hungry and end up eating a more calorie-dense food," says nutritionist Ana Reisdorf, MS, RD, a registered dietitian for Wellness Verge. "I would not recommend any that are less than 300 to 400 calories each. Meal replacement shakes are not a long-term solution for weight loss." Plant-based foods like fruits and vegetables contain phytochemicals, which are compounds that give produce its color, as well as provide a slew of health benefits. "Meal replacement shakes are fortified with vitamins and minerals to help meet nutritional needs, but they won't provide the same benefits as eating a variety of whole fruits and vegetables," says Gariglio-Clelland. Some meal replacements take this fact into consideration and pump up the additives. "I like Invigor8's SuperFood whey protein shake because it includes green veggies, essential fatty acids, adaptogens, probiotics, and digestive enzymes," says nutritionist Reisdorf. READ MORE: Surprising Side Effects of Not Eating Enough Vegetables, Says Science Be aware that there is no safety testing or rigorous Food and Drug Administration approval process for dietary supplements like there is for pharmaceuticals. And dietary supplements aren't required to list potential adverse side effects on the packaging. As a result, you may have an adverse reaction to the chemical preservatives (sodium benzoate), thickeners (carrageenan, an inflammatory ingredient), or stabilizers (xanthan gum) in them. "As a dietitian, I encourage people to opt for a protein powder or meal replacement that is third-party tested and does not contain unsafe ingredients or contaminants," says Mary Wirtz, MS, RDN, CSSD, a nutritional consultant at Mom Loves Best. "To see if the protein powder you are taking is third-party tested, visit NSF International," she suggests. Meal replacement shakes still may be useful for weight loss or a quick and convenient meal, but if you're now feeling a bit shaky about them and want to refocus on whole food nutrition, try these foods that Reduce Inflammation and Slow Aging. Read this next:
Jeff Csatari Jeff Csatari, a contributing writer for Eat This, Not That!, is responsible for editing Galvanized Media books and magazines and for advising journalism students through the Zinczenko New Media Center at Moravian University in Bethlehem, PA. Read more about Jeff Can you lose weight by drinking 2 meal replacement shakes a day?In one 12-week study, 45 dieters lost an average of 11 pounds (5 kg) by replacing 2 meals per day with healthy meal replacement shakes ( 1 ). In another study, individuals lost an average of 25 pounds (11 kg) while following a calorie-restricted diet involving 2 meal replacement shakes each day for 16 weeks ( 8 ).
How much weight can I lose on meal replacement shakes?Weight Loss With Replacement Shakes
One study showed that, over a period of four months, dieters in the meal-replacement group lost 12.3 percent of their body weight, while dieters in the food group lost around half that, or 6.7 percent.
What happens if you only eat meal replacement shakes?If used as a meal replacement, shakes do not typically carry enough calories to equal your caloric needs from a traditional meal. Insufficient caloric intake can lead to muscle loss, decreased metabolism and fatigue, so you'll need to make up those missing calories if you're replacing a whole meal.
How many protein shakes should I drink a day to lose weight?People should only consume one or two protein shakes daily and for a short time only. It is also best to choose a protein shake that fulfills part of a healthful diet. For instance, a person who does not eat many vegetables might choose a meal replacement protein shake that contains vegetables.
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Can you lose weight by drinking meal replacement shakes
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