Many people wonder “Are meal replacement shakes healthy?” when they plan to apply for weight loss or look for a healthier diet.
Many studies showed that meal replacement shakes are simple, quick, convenient, and portable.
They typically contain low-calorie which can help you gain the weight loss aim or maintain your weight and dense nutrition for everybody.
But there’s no guarantee that they will have no downsides. Not all replacement shakes are nutritionally equal.
Therefore, you should understand fully and carefully about this method before adding them to your daily eating routine.
Are Meal Replacement Shakes Healthy Or Not?
The answer is yes. This diet plan provides you with so many benefits. Let’s find out!
#1. Offer important nutrients
If you worry that calories reduction and food intake decrease when you apply a diet to lose your weight might make you unable to get all of the critical vitamins and trace elements necessary for your body and increase the risk of deficiencies on vitamins and trace elements, healthy replacement drinks are a great solution for you.
They are designed to offer a lot of essential nutrients which are fiber, protein, and various minerals and vitamins that you need to eat in a complete meal.
Other nutrients like essential minerals (iron, potassium, and calcium) and vitamins (vitamin D), which traditional diets may be lacking, are also usually added into replacement drinks.
It can be an easy and effective way to round out a well-balanced and healthy diet by absorbing the necessary nutrients for your body.
What you need to do is to supplement into your daily diet with a multivitamin or a few replacement drinks.
However, when replacement drinks go for total nutrition, they can also be less beneficial.
It is simply because they cannot offer all the nutritional ingredients of whole foods.
They are antioxidants, minerals, vitamins, and other protective substances.
Therefore, add a low-calorie, nutrient-packed snack like a serving of brown rice or a small fruit salad into each meal replacement drink.
#2. Manages your weight
Are you planning to lose weight faster? It can be incredibly beneficial if you incorporate into your daily diet with some kinds of replacement drinks for weight loss.
Under some research, swapping out for a meal replacement even just one meal/day helps to produce a significant deficit on energy, supporting weight loss get faster.
Meal replacement shakes are also typically enriched with fiber and protein which help you feel full while consuming fewer calories.
Both these two are essential nutrients supporting you to lose weight faster.
Also, it is also a good way for you to gain weight by adding replacement drinks into your diet.
It is a simple and effective solution to increase caloric intake and support you to gain healthy weight by drinking a shake as a snack among meals with no getting intake on high-calorie junk food.
#3. Be convenient and supports to avoid unhealthy substitutes
You want to lose weight fast, but making healthy meals takes you too much time.
Don't worry; meal replacement shakes are a great choice since they are portable and convenient.
Besides, they may help you against the temptation to get intake unhealthy processed foods.
The processed convenience food or fast food can be good choices when are you are stressed or in a hurry.
However, most of them are full of artificial ingredients, refined carbs, and sugar, in addition to lacking beneficial nutrients.
So they can seriously destroy your weight loss attempts.
Moreover, processed foods which are with high-fat, salt, and sugar activate the brain’s pleasure centers, which can also lead to overeating.
Meanwhile, healthy meals which are best for losing weight is not always practical for busy people.
The best choice for you is meal replacement shakes which are easy to enjoy even on movements and a significantly healthier alternative to fast foods.
You can easily avoid the substitutes which are unhealthy for your body and avoid the retrogression to gain your aims on health if you have a list of healthy drinks which are rich in protein.
#4. Boosts healthy serving size
To gain a stable and successful weight loss, you can maintain serving size under control.
If you’re not careful and unwatchful about what you get intake during your daily diet, a healthy snack can turn into a bomb on calorie even with foods like seeds, nuts, legumes, and fruits which are rich in nutrient.
You can easily monitor your serving size with replacement drinks to keep the satiety and maintain full feeling among meals by taking enough necessary nutrients.
With this diet plan, the blood sugar can be prevented from the sudden change.
It supports you to maintain your weight and aid the health for the long-term.
The risk of severe problems about overeating such as arthritis and heart disease will also be minimized.
#5. Balance healthy level of blood sugar
A lot of possible unpleasant effects, especially blood sugar levels can be caused due to overeating.
Blood sugar level might increase if you eat snacks and meals which are high in carb. This causes symptoms on diabetes such as increased urination, uncontrolled weight loss, and fatigue.
Being divided into each serving size, meal replacement drinks help balance and deliver carbohydrates with just the right amount to avoid crashes and sudden change in the levels of blood sugar.
High-protein which helps slow the sugar absorption in the bloodstream and improve the control of blood sugar is also typically contained in these drinks.
Meal replacements help balance the healthy levels of blood sugar.
A study in 2007 found that the levels of glucose are under an effective means of a positive effect from both liquid and solid replacement shakes.
So liquid food replacement selections don’t raise the levels glucose in spite of not decreasing too much weight.
Balancing healthy levels of blood sugar helps you reduce the risk of diabetes type 2 and will lose weight with time.
#6. Supports muscle growth
Meal replacement shakes are a great way for people who want to grow muscle.
So your body needs to be saturated with adequate carbs, nutrients, and protein to gain maximum muscle growth.
Food replacement shakes can offer a suitable combination of those building blocks to make sure that more lean tissue is built after every exercise lessons.
Any Side Effects Of Meal Replacement Shakes?
Although bringing so many benefits as mentioned above, meal replacement shakes also have its side effects. Here they are:
#1. Inadequate calories make you tired
Food replacements offer about 200 calories for each portion. Each people's body usually consumes an average of about 2,000 calories for each diet.
But if you swap up two big meals with these diet drink and supplement one 600-calorie meal, the total of calories you get an intake for the whole day is only roughly 1,000.
You will be tired and fatigued during the whole day if you cut an extreme amount of calories in half with food replacements.
Keeping this diet may make your body not get intake enough calories to maintain your activity level.
Therefore, you can swap up only one meal with a food replacement shake, in the beginning, to get used to the diet.
So your body can adapt to the sudden reduction in calories.
#2. Effect on digestive health
Swapping up a couple of meals per day with a meal replacement shake may make your digestive tract painful.
The food needs maintaining to move via your gut, so your body needs to consume both soluble and insoluble fiber to keep you regular.
Meanwhile, these kinds of shakes are usually not rich in fiber, which makes it difficult to reach your constant intake demand.
Thus, swapping up two of three meals with a food replacement might limit the kind of fiber you consume in your eating habit.
Getting short fiber in your diet may make you suffer from irregularity, constipation or diarrhea.
#3. Effects on satiety
The fiber in your diet helps keep you full, improving satiety which helps keep you full for longer among meals so that you can limit your appetite.
Also, you need to spend more time chewing high-fiber foods which make your body easily full.
Meanwhile, these kinds of drinks typically don't contain much fiber, so you cannot get the chewing benefit from a meal replacement shake.
It leads your food consumption fast, satiety reduction and causes you to feel quickly hungry.
#4. Effects on nutrient intake
Meal replacement shakes are full of minerals and vitamins which allows you to monitor exactly amount of each nutrient you eat per day and also high in protein.
However, in addition to minerals and vitamins, food naturally includes thousands of other beneficial elements.
Thus, meal replacement shakes might not provide the same benefits as healthful and unprocessed foods.
What Do You Need To Consider When You Apply Meal Replacement Shakes?
Before beginning swapping up big meals regularly with replacement drinks, you should ask your registered dietitian or doctor for approval.
If you want to lose your weight by applying meal replacement drinks, you should only perform for a short time and combine with other healthy strategies.
In summary, seeking out replacements that contain whole food components, having a lot of minerals and vitamins and including only small amounts of added sugar.