Meal replacements are pre-packaged meals intended to help control portion sizes by reducing sensory stimulation and decision making. When used for one to two meals daily, meal replacements are an effective weight loss method. The American Dietetic Association (ADA) defines meal replacements as liquid drinks, meal bars and portion-controlled meals. With hundreds of products available in the market it can be difficult to choose a meal replacement that will be both satisfying and nutritious. Always look for high amounts of protein and fiber and low amounts of fat, saturated fat, and sugar.
Atkins Advantage
The Atkins Advantage product line has drastically evolved in the last few years to incorporate both shakes and bars. The company provides shakes and bars that are high in fiber, protein, vitamins and minerals while keeping carbohydrates to a minimal amount. The line also features an array of flavors including coffee, chocolates, vanilla and strawberry to prevent boredom. On average, the Atkins Advantage products contain at least 3 g of fiber and 15 g of protein per serving in their shakes and bars. The fiber and protein improve satiety while the minimal sugar can help decrease carbohydrate cravings.
Nutrisystem
Nutrisystem is an entire collection of portion-controlled meals delivered right to the door step. The company offers several different plans including specific plans for men and women along with a diabetes plan based off the glycemic index and a vegetarian option. There are over 150 food options on the menu ranging from 150 to 400 calories on average. Ordering is simple; members log onto the website and choose a breakfast, lunch, dinner and dessert or snack for the next 28 days. The food is then shipped directly to your door.
Slim Fast
The Slim Fast meal plan promotes bars or shakes for two meals, one "sensible meal," and healthy snacks daily. The shake and bar products are available in four different nutritional breakdowns including Optima, High Protein, Low Carbohydrate, and Regular. With 5 g of fiber, 10 g of protein, and 190 calories a serving, the Optima line is directed towards weight loss patients. However, the high protein product is similar with the same calories but an additional 5 g of protein. The Low Carb product reduces total carbohydrates to only 6 g (4 g from fiber). It is important for consumers to understand the "sensible meal" because going overboard on calories could result in lack of weight loss. Slim Fast recommends approximately 500 calories from lean protein choices and vegetables for the "sensible meal."
Fullbar
While not a typical meal replacement bar, the Fullbar follows the same concept of other bars but with a twist. Dr. Michael Snyder, MD, a bariatric surgeon, is the designer and expert behind the Fullbar diet. The Fullbar is designed to mimic the fullness results of post- bariatric surgery without surgical intervention. Based on the plan, the Fullbar should be consumed 30 minutes before lunch and dinner along with 16 ounces of water. Unlike other meal replacements, participants also get to eat a small, healthy meal. Since Fullbar contains approximately 170 calories, 6 g protein, and 5 g fiber it will help with satiety. If healthy foods are not consumed, calories can add up and exceed an individual's calorie budget resulting in lack of optimal weight loss.
Frozen Entrees
When walking down the frozen food aisle at the grocery store, consumers are bombarded with hundreds of frozen entrée choices. Weight Watchers, Lean Cuisine and Healthy Choice are some of the most popular name brands. These type of products are considered meal replacements because they fit the definition of portion-controlled. These frozen meals typically contain 200 to 400 calories and provide a balanced meal. Most contain about 2 or 3 ounces of meat, ½ cup of vegetables, and 1 or 2 servings of starch in the form of rice or noodles. While these choices can facilitate weight loss when eaten on a low calorie diet, consumers should be careful to choose low sodium and low fat versions.
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