There are three main types of meal replacements: supplements, bars and shakes. The replacements are primarily used as a weight loss aid due to their low calorie count and nutrient fortification, but some bodybuilders and underweight people also add meal replacements to their usual diets in an effort to gain weight or muscle. Each type has pros and cons.
Benefits
Dr. Monica Zangwill writes for the Beth Israel Deaconess Medical Center that meal replacements can prove to be even more effective than low-calorie diets for weight loss. Zangwill cites a 2003 Columbia University study that measured greater weight loss in a group of people using meal replacements than in a group following a low-calorie diet plan. It's also worth noting that most meal replacements are healthier options than on-the-go vending machine snacks or fast food, since they provide more essential vitamins and minerals.
Supplements
Meal replacement supplements come in the form of powders or tablets that can be added to water, milk, shakes or smoothies to increase calories, protein, carbs, healthy fats and other nutrients. The supplements are often more affordable than bars or shakes, but they may not taste as good or be as satisfying.
Bars
Meal replacement bars are a suitable option for people who need to chew food in order to feel substantially satisfied. They're also more portable than either supplements or shakes. However, they tend to have lower protein amounts and may be high in sugar. In an evaluation of almost a dozen meal replacement energy bars, "Cooking Light" magazine voted the Clif bar as the best choice due to its high calorie count and mixture of vitamins and minerals, but editors urged dieters to combine the bar with a high-protein food to form the most balanced meal.
Shakes
Shakes and smoothies are some of the most common meal replacement options. They're convenient to prepare, easy to buy and affordable. They also taste better than many supplements or bars. Unfortunately, the high sugar content of many shakes makes them unwise nutritional choices, even if they are fortified with lean protein, vitamins and minerals.
Considerations
Despite the fact that meal replacements can be effective either for weight loss or weight gain, they don't always provide balanced nutrition or work to improve health. Nutritionist Katherine Zeratsky of MayoClinic.com writes that meal replacements lead dieters to miss out on benefits of whole foods, which can lead to nutrient deficiencies. In the Medical Journal of Australia, Garry Egger writes that meal replacements may encourage negative eating habits. In a balanced, healthy diet, the National Institutes of Health recommends eating whole grains, fruits, vegetables, nonfat dairy and lean proteins at every meal.
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