Choose from a variety of meal replacement options, like plans, bars, shakes or powders. These products are designed to meet your nutrition needs without preparing a whole meal. Meal replacements might be an effective way to lose weight, especially if you are obese, or to bulk up depending on the type. However, The American Council on Exercise states that meal replacement products are not healthy substitutes for nutritious whole foods. Consider your options and make sure the option you choose provides enough of the nutrition your body needs. Speak to your doctor about whether meal replacements should be a part of your diet.
Plans
Meal replacement plans provide you with a variety of meals and snacks that supply the nutrients your body needs each day. Many companies offer this option as a simple way to eat low-fat meals to help you lose weight. In a March 2010 article in "Nutrition Journal," Lisa M. Davis and colleagues studied Medifast's Meal Replacement Program and whether it would work for obese people. They found that the program helped the study participants to lose much more weight than a food diet. This meal replacement option also lowered oxidative stress and inflammation in the participants, which can both lead to disease. Ask your doctor if meal replacement plans are right for you.
Bars
Instead of whole packaged meals to replace your regular diet, you can choose meal replacement bars in place of some meals during the day. With this type of plan, you generally eat two bars per day and then have one regular meal containing about 600 to 700 calories, according to MayoClinic.com. Some bars are meant to help you lose weight while others help you bulk up. The American Council on Exercise does not recommend many meal replacement bars, stating they have similar nutritious value to a candy bar.
Shakes
Similar to meal replacement bars, you can substitute pre-packaged meal replacement shakes for two meals per day and then eat one regular meal. The shakes are generally made with either soy or whey protein and like bars, can either be used for losing or gaining weight depending on the type you choose. The American Council on Exercise also promotes whole foods over meal replacement shakes, stating that many do not provide your body with enough fiber.
Powder
Instead of a pre-packaged shake, you can buy powder to make your own shakes at home. You add a liquid like water or milk to the powder. BodyBuilding.com recommends replacing two to three of your meals, if you eat five to six meals a day, with these homemade meal replacement shakes. This site's advice is to gain muscle and lose fat through the use of these shakes. However, the powders on this website contains a number of additives and some contain as much as 76 percent protein in one drink. Some of the shakes are also meant for weight loss and contain less protein.
References
- American Council on Exercise: Active People Can Make Mistakes Too -- In Their Diet That Is
- "Nutrition Journal"; Efficacy of a meal replacement diet plan compared to a food-based diet plan after a period of weight loss and weight maintenance: a randomized controlled trial; Lisa M. Davis, et al.; March 2010
- MayoClinic.com: Weight Loss -- Choosing a Diet That's Right for You
- BodyBuilding.com: Meal Replacement Powders (MRPs)
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