Meal replacements, including protein bars and shakes, are among the most popular methods for losing weight. These products are intended to replace a high-calorie meal with a low-calorie, filling and nutritionally complete alternative. Meal replacements can enable weight loss if used correctly, but they can increase your weight if you use them incorrectly. Consult your health care provider or a registered dietitian if you experience persistent difficulty losing weight.
Types
The most common form of meal replacement is the weight loss shake. These are usually a combination of whey, soy or casein proteins, combined with a sweetener and flavorings. Many protein shakes also contain added fiber to increase feelings of satiety. Other meal replacement products include protein bars, cereal bars and cereals. These are usually higher in fiber than their liquid counterparts and may contain a larger amount of carbohydrates in the form of grains or sweeteners.
Function
A meal replacement's primary function is to decrease a person's total calorie intake without sacrificing essential nutrients. For this reason, meal replacements are usually lower in calories than a standard meal, often offering between 150 and 500 calories per replacement. However, they are fortified to contain essential macronutrients and micronutrients, including plant-based fats, complete proteins and complex carbohydrates. The products are also usually rich in fiber, which increases feelings of satiety, or fullness. The dieter loses weight due to his decrease in consumed calories, but does not sacrifice essential necessary nutrients.
Benefits
If you follow a meal replacement weight loss plan as recommended, you will almost inevitably lose weight. Meal replacements facilitate weight loss by enabling you to reduce your daily calorie consumption. In the absence of excess dietary calories, your body begins metabolizing its fat stores for essential energy. A systematic review published in the "International Journal of Obesity and Related Metabolic Disorders" found that meal replacements safely and reliably facilitate weight loss. Additionally, due to their general high fiber content and low concentration of saturated fat, meal replacements may reduce the risk of cardiovascular disease.
Risks and Drawbacks
"The International Journal of Obesity and Related Metabolic Disorders" reported no known adverse effects attributable to the use of meal replacements. If you have lactose intolerance, celiac disease or another food intolerance, you may need to choose meal replacements suitable for your your limitations.
Mayo Clinic nutritionist Katherine Zeratsy notes that meal replacements can backfire if they are used inappropriately. For example, if you drink protein shakes in addition to -- rather than instead of -- your normal meals, you may gain weight instead of losing it. Consult your health-care provider before making any radical changes to your diet or lifestyle.
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