Although they may seem to be a nearly magic solution to cutting calories and achieving weight loss, diet shakes aren't always what they claim. Some may be able to help you slim down and keep the weight off, but others offer little nutritional value and may not do much to keep hunger at bay. To find shakes that are both effective and nutritious, read ingredient labels closely or make your own healthy alternatives.
Uses
Diet shakes are typically used as either supplements or meal replacements. If your goal is weight loss, it can be more effective to use a shake to replace a meal. In a 2003 issue of the "Nutrition Journal," a team of weight loss researchers published study results in which overweight and obese subjects following a low-calorie diet over 40 weeks' time lost less weight than subjects who used a daily, high-protein shake as a meal replacement.
Nutrition Facts
Depending on their intended use and ingredients, diet shakes vary widely when it comes to nutritional profiles. A Slim-Fast chocolate shake has 190 calories, 6 g fat, 10 g protein and 18 g sugar per 325-mL can, while an Ensure nutrition shake has 250 calories, 6 g fat, 9 g protein and 22 g sugar in an 8-oz. bottle.
Ingredients
Although some diet shakes can effectively suppress hunger and help you curb total calorie consumption, not all are healthy. "The principal ingredient of liquid meal replacement shakes is sugar, often high-fructose corn syrup, which is present in amounts comparable to those in soft drinks," according to a 2007 "American Journal of Clinical Nutrition" article. If nutrition is your top priority, scan an ingredient list before purchasing a shake and look for natural items such as fruit, low-fat or nonfat dairy products, juice or protein powder.
Risks
Commercial diet shakes and meal replacements are classified as dietary supplements, which means they are not subject to the same regulations as whole foods, according to public health expert Dr. Monica Zangwill in an article found in the "Beth Israel Deaconess Medical Center" journal. Thus, the manufacturers of liquid diet shakes may make marketing claims that aren't backed by scientific research.
Alternatives
One alternative to buying liquid diet shakes is making your own. You can do so with just a blender or a food processor, and you'll have the freedom to choose your own serving sizes and ingredients. To calculate the nutritional information in the shakes you make, plug ingredient amounts into an online calorie counter.
Considerations
Talk with your doctor or a registered dietitian before adding diet shakes to your regular eating plan. Your doctor may recommend that you try an alternate approach for weight loss, such as increased physical activity or low-calorie eating. If you do drink diet shakes regularly, be sure to supplement them with whole grains, fruits, vegetables, low-fat dairy and lean proteins so that you can meet all of your daily nutritional recommendations.
References
- BIDMC.org; Diet Shakes and Meal Replacements - Can They Really Help You Lose Weight?; Monica Zangwill, M.D., M.P.H.; June 2010
- Slim-Fast.com; Slim-Fast Creamy Milk Chocolate Shake; 2010
- "Nutrition Journal"; Results of Soy-Based Meal Replacement Formula on Weight During a 40-Week Clinical Weight Loss Trial; Steven B. Heymsfield; 2003
- Ensure.com; Ensure Nutrition Shake; 2011
- "American Journal of Clinical Nutrition"; Liquid Calories, Sugar and Body Weight; A Drewnowski; March 2007
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