Meal replacement shakes are a trendy way to lose weight in recent years.
The short story? They work for many people as an alternative to other meals. Meal replacement shakes – like all dietary methods – are not perfect, but they offer great benefits in losing weight.
Whether you’re too “on-the-go” for a real lunch or are looking for a one-stop solution to weight loss, a meal replacement shake is a nice option. Instead of worrying about nutrient and caloric content, you can just down a shake and be sure it’s going to satiate your hunger, fuel your body, and help you stay (or get) lean.
Our research team ranked the best meal replacement shakes below:
1. Vega One All-In-One
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With 100% vegan pea and hemp protein and a blend of green superfood powders, Vega One is a very robust choice. It is very high in protein and fiber, while its sugar content is extremely low.
These are all exactly what you want to see if you are looking for a weight loss meal replacement shake. It’s got a little probiotic action with bacillus coagulans, and the only sweetener is the naturally-derived Stevia extract. For an all-around winner, it’s very hard to top Vega One.
2. Garden of Life Raw Organic Meal
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Garden of Life offers a raw, vegan, certified organic meal replacement shake with its hallmark superfood blends mixed in. Garden of Life is the best choice if you have some deficiencies in the rest of your diet; the high concentration of fruit and vegetable extracts present in the Raw Organic Meal might help make up for those.
The protein content is excellent, and the fiber content is pretty good too. Add in a strong dose of probiotics for good measure, and Garden of Life has a winning formula. As for sweeteners, the only one included is the natural sweetener Stevia.
3. Orgain Organic Protein
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Halfway between healthy protein shake and meal replacement, Orgain is a good option if your normal go-to meals are weak in the micronutrient department. With chia seeds, rice bran, and rosemary extract, Orgain pumps in some extra greens to keep your overall health going.
The protein in the shake is derived from peas and hemp and some emulsifiers included in the ingredients give it a thick, creamy texture without any dairy. It tastes sweet but it’s low in sugar–that’s thanks to the Stevia sweetener.
4. Idealshake
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Idealshake is a good example of a “label-focused” meal replacement shake. This just means that it focuses on hitting all the right nutrients, and not so much on how the product is put together.
Idealshake is basically a multivitamin pill plus a protein shake, and the protein itself is pretty high-quality (a combo of whey protein concentrate and isolate).
The fiber content is moderate, and the sugar content is low (though it does include the non-caloric sweetener sucralose). It’d be hard to describe the blend as “natural,” but if that’s not a concern for you, it will do the trick.
5. Nature’s Bounty Complete Protein and Vitamin
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The title about says it all with Nature’s Bounty Complete Protein and Vitamin. Just about all you get is proteins and vitamins–this shake is another in the “protein powder plus a multivitamin” genre; the ingredients don’t go above and beyond just checking boxes on the nutrition label.
There’s a little bit in the way of probiotics and enzymes, but they seem more like an afterthought than an integral part of the shake’s design.
6. Labrada Lean Body
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Labrada is a meal replacement solution that’s targeted for the fitness enthusiast. The company is careful to balance the amino acids and to deliver some of the most effective protein sources (whey protein and milk protein). The downside is that this meal replacement will be a non-starter for people who can’t eat dairy.
The fiber content is pretty good, with 7 grams per serving, but it’s a little disappointing to see “corn syrup solids” (read: sugar!) high up in the ingredients list.
7. Fit & Lean
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Fit & Lean’s philosophy might be be best-described as the “shotgun approach.” With an ingredients list about a mile long, it certainly isn’t lacking when it comes to breadth of ingredients. There’s everything from superfood powders to weight loss supplements like garcinia cambogia, plus a protein blend from multiple different protein sources.
Such a broad array of ingredients does communicate some lack of an overarching purpose for the supplement, though–it feels like Fit & Lean just threw in everything that might help with weight loss, without much thought as to how the ingredients interact with each other.
8. Soylent
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Soylent promises not just meal replacement, but food replacement. The shake is the child of a Silicon Valley dream of a scientifically constructed replacement for all your dietary needs in one place. If you want “natural,” you are barking up the wrong tree.
One thing you can be sure of with this unique meal replacement shake is that it left no micronutrient stone unturned–it was designed so you could live on nothing but Soylent! Alas, for weight loss, it’s a bit carb- and sugar-heavy, and it’s far too light on the fiber content. If nothing else, it’s a fascinating concept that’s worth a try for the adventurous.
9. GNC Total Lean Shake
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GNC is yet another “protein plus a vitamin pill” products. The protein comes from a blend of high-quality dairy-derived proteins, and the fiber content–8 grams per serving–is good.
One drawback, especially for the carb-conscious–is the intentional addition of maltodextrin to up the carbohydrate content of the meal replacement shake. It comes through in the micronutrient department, but it’s artificially sweetened and flavored, and there are better, more holistic meal replacement shakes out there.
10. Slimfast Advanced Nutrition
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Can you believe SlimFast is still a top-selling meal replacement shake brand? The Original SlimFast was so bad it didn’t even make the list (number one ingredient? Sugar!) but the “advanced” formula is something of an improvement. It’s still heavy on the marketing and light on the substance.
The protein content is solid, but the sucralose, caramel color, and artificial flavors make it hard to recommend above your other options.
Part Two: 19 truths about meal replacement shakes
Here are the “truths” with meal replacement shakes.
1. Liquid meal replacements are easier to consume than solid meal replacements
There are two different types of food replacements available—solid and liquid (1). The study mentioned above compares your typical bars and shakes.
The most important factor to note is usability. While liquid meal replacement shakes are easier to consume and digest, solid meal replacements can travel more easily. The bottom line is that in this highly competitive market place you have many options and should choose the meal replacement option that suits your tastes, schedule, and body the best. Or just opt for protein bars if you need more of a snack, less of a meal.
2. Liquid meal replacements are not terribly satiating
Because of a long-standing belief that liquid and solid food replacements differed in effectiveness, a study set out to determine if this were true (1). The study measured liquid vs solid food replacements regarding hunger in adults, and the results confirmed what had previously been assumed.
Researchers found that liquid food replacements didn’t do as much to curb hunger in older adults, leading them to eat more.
This can, in theory, lead to less success in losing weight, suggesting that solid food replacements (such as Quest protein bars) are a better choice for those who are hoping to put off a few extra pounds.
3. Meal replacements work better than deprivation-style diets
There appear to be more benefits than just losing weight for those who wish to use a meal-replacement dietary approach (2). A recent study measured how at risk participants were for developing metabolic disorders, comparing those who used meal replacement with those who used more traditional fat-reduction diets.
And, while we may think of fat-reduction diets as the standard, the study found that meal replacement helps promote healthier levels of insulin and leptin, as well as reduce other risk factors for metabolic disorders.
In short, meal-replacement diets may provide fat lose and keep your hormones balanced. Solid win-win.
4. High protein meal replacements seem to burn MORE fat
Another study measured the effects on weight loss from those who had high protein foods in their diet with those who ate a more conventional diet (3).
All subjects in the study used partial meal replacement as a form of weight loss. Though both groups did report a reduction in body weight, there was no appreciable difference between the two in this category.
However, high-protein diets did result in the reduction of more body fat when compared to conventional diet plans, so if you’re looking for a reliable meal replacement, stick with one that has high levels of protein to keep you full.
5. Meal replacements may benefit more men than women
A recent study found that meal replacement might benefit men more than it does women (4). While the study wasn’t necessarily focused on the effects of meal replacement and gender, when the results were examined, researchers found that men lost a greater amount of weight on average, than did women.
However, it must be noted that this only establishes a correlation between the two and that other important factors may not have been considered. More research is needed to establish any definitive links between meal replacement and gender.
6. Meal replacement shakes can keep you lean and fit in high-stress environments
The same study shows that for workers in high-stress environments (think firefighters, etc.), meal replacement has proven to be an effective way to lose weight.
This is important for those individuals who work jobs that require them to be nimble and good on their feet. And it is also a good way to maintain overall health.
High-stress environments often take a great toll on the human body—and usually result in a spare tire around your midsection.
This is because of your not so friendly friend, cortisol. Cortisol is known for being released during long-term stress AND correlated with weight gain right on the midsection (13). This means that meal replacement has potential weight-related advantages that should not be taken for granted.
Instead, meal replacements should be considered for those individuals who work in environments that cause higher-than-average levels of stress and duress. (4)
Basically, if it helps men and women who work around the clock in high pressure environments saving lives, catching criminals, and fighting fires, what excuse do you have?
5. Meal replacements can help you stay fit
Additionally, the study found another benefit of using meal-replacement methods. Unlike traditional diets, meal replacement was found to keep excess weight off better (4).
The study noted that participants who used meal replacement were more likely to keep the weight off. Maintaining your new weight is essential in your weight loss journey to avoid any rebound weight gain.
It must be noted that there could be several other variables that led to this, so this correlation cannot be treated as causation. However, the notion that meal replacement can help maintain a healthy weight is one that deserves further research and attention—especially when meal replacement is an effective and easy means of shedding excess weight in the first place.
6. Meal replacements come packed with (usually) 2 types of protein
Two of the most common products in meal replacement are two different types of protein: soy and whey. The two have a similar effectiveness, but they differ in taste (5). In general, the taste of whey protein is considered more vanilla in flavor, while soy protein has a stronger nutty flavor.
In addition, whey protein was found to be smoother and more of a cohesive product than soy, which was deemed too dense.
7. Whey protein is the people’s choice
It may come as no surprise, then, that this same study found that whey protein was more favorable among consumers (5). Because whey protein offers a smoother and sweeter choice, it appeals to a wider range of tastes.
The taste of soy can be seen as nutty or gritty, all while having a dense and tough texture that makes it off-putting to the taste buds. This makes whey protein a popular meal replacement choice in both solid and liquid forms—in addition to being widely used as a workout supplement.
8. Meal replacements are often more nutritious than a conventional diet
Another study compared meal replacement to conventional diet means and came to a surprising conclusion (6). Though we’ve seen several studies that assert meal replacement as a more-effective means of weight loss, this study found that it was comparable to traditional means of weight loss and didn’t show significant reduction in weight for most participants.
However, it did conclude that meal replacement is often more nutritious, making it a healthier option for those trying to lose weight.
This adds extra weight-loss benefits to those who are seeking to lose weight, as it provides a healthier dietary option that allows for greater personal fitness.
9. Meal replacements can save you money
One study notes another important part of a meal-replacement plan: its cost (7). When dieting, it can be difficult to find the right foods, as healthier foods usually come at a heftier price tag.
In fact, it’s so easy nowadays to purchase unhealthy fast food and junk food, that buying food that is not only more expensive but takes more time and effort to cook, that people are more willing to forsake their own health for convenience ( and we wonder why our obesity rates are greater than 30%).
This makes meal replacement a great alternative because it provides all the health benefits that you could want from a diet plan while cutting unnecessary costs that are associated with healthy eating.
10. Meal replacements support healthy blood sugar levels
Because solid and liquid food replacements have been shown to differ in some regards, another study was conducted to measure how they may differ in affecting blood glucose (sugar) levels (8).
While the study did reach the same conclusion that liquid food replacement diets were not as beneficial to older adults who are trying to lose weight, it did offer other important information: between the two alternatives, neither offers a clear benefit in terms of maintaining healthy glucose levels. That’s not to say that these meal replacements are not good for glucose levels—it’s quite the opposite.
Instead, both liquid and solid meal replacement options provide an effective means of positively influencing glucose levels. This means that liquid food replacement options don’t increase glucose levels despite not reducing weight as much. Keeping blood sugar levels healthy means you have a reduced risk of type 2 diabetes and will have less weight gain with time, it’s a win-win.
11. Casein has no place in your diet.
Recent studies have shown that casein does not have a significant weight-loss advantage when compared with soy (10).
In fact, there’s some evidence that casein can support tumor formation to cause cancer growth in rats (14). Although casein is a slow-digesting protein that can offer available amino acids longer than soy or whey, it’s not proven to be as beneficial to your weight loss.
12. Soy Meal Replacement Better than Milk Meal Replacement
Studies have proven that soy meal-replacement is better than milk meal-replacement (11). This is because soy naturally contains a wide variety of nutrients that are beneficial to the human body – but there is still a lot unproven with soy.
While milk is certainly not bad for you and will work in a pinch, it lacks many of the valuable minerals that make soy so rich for your health.
Though you might be a little unfamiliar with the taste at first, you will find that it has many positive benefits to your overall health. Furthermore, most who make the switch from milk to soy meal replacement find that they actually grow to love the taste of soy more after they grow accustomed to its unique flavor.
13. Soy meal replacements reduce triglycerides (fat)
One of the greatest benefits of soy meal replacement is that it reduces the appearance of triglycerides in your body (11). Though other forms of meal replacement are also beneficial to your overall health, only soy has been proven to greatly improve triglyceride count and improve metabolic health.
This means that soy meal replacement can play a crucial role in the prevention of heart attacks and other cardiovascular problems. Because of this, soy meal replacement should be strongly considered by those individuals who wish to improve their overall metabolic health.
14. Snacking does not make you gain extra weight
One aspect of meal replacement is that it will allow you to snack and eat like normal, even while you are on the diet. Though it may sound too-good-to-be-true, numerous scientific studies have proven that snacking does not play a significant role in weight gain while on a meal replacement diet (12).
This means that you won’t have to limit yourself to eating only at certain times of the day. It also means that you will be able to maintain a certain degree of freedom when it comes to what you are and what you aren’t putting into your body.
Simply put, meal replacement guarantees that you won’t feel suffocated and pressured by strict dietary standards that make you question whether your diet is worth it at all.
15. Never ever believe anything you see on the label
Meal replacement products are supplements. In the United States they are “regulated” by the FDA. Unfortunately, this regulation is not as thorough as you’d think. Often, the FDA does not routinely test meal replacement bars for quality before sale (15).
If you want to do some quick math beforehand, you can add up the calories from fat, carbohydrates, and proteins to see if it matches the total calories as marked on the nutrition block.
16. Watch out for deadly herbal additions in meal replacements
Certain meal replacements, especially ones with claims of energy or with a list of herbal ingredients in lieu of a nutrition block can be dangerous.
While there are some top-notch brands, others contain herbal supplements that can have interactions with any medications or any other foods you commonly eat. For example, orange peel can increase the stimulating effects of caffeine, leading to higher blood pressure and greater strain on your cardiovascular system (16).
Especially since some meal replacements jump over into dangerous territory to sacrifice your health in order to shed a few pounds. Always be sure to know what you’re putting in your body to make sure you stay safe.
17. Meal replacement nutrition labels can be misleading
Some meal replacement shakes and bars actually contain multiple servings. If you check the label, your massive 20 gram protein bar might be ideal for a romantic post workout treat for two instead of just for you.
Aside from accidentally overeating double or triple the calories, you might be overeating the rest of the day too.
Researchers examine how portion size affects appetite in adults and discovered that smaller portion sizes lead to greater hunger and lower satiety (17).
That all translates into you being hungrier and likely to eat more later in the day if you stick with energy-dense foods that have small portion sizes.
18. A meal replacement bar goes with a glass of water
Meal replacements, even if they work for your body and health, are frankenfoods.
Frakenfoods are natural foods are processed and stripped of some of their water, vitamins, and fiber to create a bar for you to carry around and enjoy. A solid trade off, however if you’re munching on a meal replacement bar you need to also down about 8 ounces of water. You’ll see this right on the label of the bar because the water helps dilute your concentrated bar into a sea of nutrition you can actually digest and absorb.
Otherwise, you don’t fully breakdown and digest your bar and it can become sticky and actually get stuck in your colon where it breaks down to take down your health, give you bad gas, and make you bloated (obviously not ideal for a post workout date).
Do yourself a favor and stay hydrated when you replace your meals.
19. Meal replacement shakes for gaining weight
Protein shakes and bars, often used as meal replacements, are often used in the hope of building up lean body mass. Without a smart exercise routine in place your muscles will have no reason to take up the protein you’ve eaten and turn it into hard muscle, researchers even tested it out (19).
This stuff takes more than just one meal and one day to kick in, however meal replacements are excellent aids in reducing your body fat as you build more lean muscle mass.
Recap
Scientific literature supports the use of meal replacement as an effective and healthy means of dieting. However, it must be used with caution, as everything in life is beneficial only in moderation.
https://bodynutrition.org/meal-replacement-shakes/
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