How To Use Meal Replacement Shakes
In reality, having a meal replacement shake on its own isn’t enough. The best way to enjoy a meal replacement shake is to pair it with healthy snacks that can help you turn it into a full-on meal. This way, youre feeding your body all the nutrients it needs to keep you moving throughout your day.
For every meal, you should aim to consume roughly 325 to 400 calories, 15 to 25 grams of protein, 5 grams of fiber, and 10 to 13 grams of healthy unsaturated fat, says Wendy Bazilian, DrPH, RDN, author of The SuperfoodsRx Diet. Otherwise, you’ll likely get hungry again fast.
Here are 12 store-bought meal replacement shakes that stack up nutritionally. Plus, exactly what you can pair them with to make them more filling on-the-go.
The Slimfast Plan Calls For Drinking Two Shakes And Eating One Meal Per Day
SlimFast sells meal replacement shakes, meal replacement bars, and snack bars. But what they’re really selling is the SlimFast plan, a diet they say will help you lose weight. According to the SlimFast website, the SlimFast diet requires that you drink two meal replacement shakes and eat one “sensible” meal per day. The traditional shakes contain a balance of protein, carbs, and fat, while the new Keto shakes are high fat and low carb.
You might be wondering what a sensible meal entails, exactly. Although the SlimFast website doesn’t spell it out, WebMD explained that your one meal on the SlimFast diet should contain around 500 calories. Presumably, a “sensible” meal is one that contains a combination of vegetables, lean protein, and high-fiber starchy carbs like whole grains and potatoes. However, the focus of the SlimFast diet seems to be more on how many calories you consume than what kind of food you eat, so it’s probably within the rules to eat any type of meal as long as it clocks in at right around 500 calories.
Why Slimfast Diet Is A Bad Idea
Its unsustainable. For starters, diets like this one are not sustainable over the long run. While you might lose a few pounds while youre on it, SlimFast does not set you up for success. It sets you up to become a slave to a billion dollar multinational corporation.
Whatever issues you have with food, whether its emotionally eating, not knowing how to cook healthy meals or looking for a quick fix, itll still be there. Unless youre committed to staying on SlimFast for the rest of your life, choosing this diet will not address the underlying problem. And I promise, real life will get in the way.
The ingredients are not good for you. Essentially, you could take a big glass of water, dump some sugar in it, add a crushed up multi-vitamin, add a few drops of milk, chuck in some cocoa powder and oil and have a drink very similar to SlimFast and hey, itd be cheaper!
Its expensive. Speaking of prices, SlimFast doesnt come cheap. At two shakes and three snacks a pop, youre going to be shelling out quite a bit of money. You can certainly get more bang for your buck with fresh or frozen fruits and veggies.
Sugar can make you fat. Because SlimFast foods are so full of sugar, you might be running a hamster wheel when it comes to keeping the weight off. Sugar affects leptin, the starvation hormone. Leptin is secreted by fat cells. As our fat cells increase, they secrete leptin, which tells the brain that were full and dont need more food.
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What Brunilda Nazario Md Says:
Does It Work?
Yes, Slimfast can work for weight loss. Structured programs, like this one, work for people who don’t want to count calories. Studies show that people lose more weight when they eat portion-controlled meals or meal replacements.
Low-calorie diets, such as the Slimfast diet or the use of one or two meal replacements, promote weight loss and can help you keep it off longer.
Is It Good for Certain Conditions?
Conditions such as diabetes, high cholesterol, and high blood pressure are driven by extra weight, so cutting calories must be part of their treatment.
Anyone looking to lose weight on a calorie-restricted diet should work with a nutritionist or their doctor. Since the fastest weight loss happens during the first few weeks of dieting, your doctor may need to adjust any drugs you take, such as insulin or blood pressure medications.
The Final Word
This diet works well for weight loss. One of its major highlights is calorie restriction through meal replacement — and this works for maintaining weight, too. Losing weight may be the easiest part of dieting. Sticking with a lifelong plan and keeping the weight off is where meal replacements like Slimfast and Slimfast Advanced Nutrition shine.
Slimfast Advanced Nutrition High Protein Meal Replacement Smoothie Mix Vanilla Cream Weight Loss Powder 20g Of Protein 12 Servings
- HIGH PROTEIN SHAKE: SlimFast High Protein Meal Replacement Shakes are the perfect diet friendly smoothie mix. Each serving is packed with 20g of Protein when combined with 8 oz of Fat Free Milk to keep you full for hours with a decadent creamy vanilla flavor to satisfy your sugar cravings.
- DIGESTIVE SUPPORT: SlimFast Advanced Nutrition Smoothie Mix is packed with 5 grams of fiber to promote better digestion and curb hunger.
- GLUTEN FREE: Created with optimal nutrition in mind, our shake mix is gluten free and packed with 24 Essential Vitamins and Minerals like Vitamin A, C, D, E and Zinc to take the hassle out of dieting by providing you with a high quality smoothie mix that is equally delicious in taste!
- ON THE GO NOURISHMENT: At SlimFast, we understand that dieting can be hard. With 24 servings, our Smoothie Mix is perfect for on the go, anytime meal replamement. Pack a serving of our smoothie mix with you or keep one at work and one at home, so that you always have a quick, healthy indulgence that will keep you full and help you stay on track wherever your busy schedule takes you!
- 0g ADDED SUGAR: With 0g’s of Added Sugar and only 1g of Sugar, our smoothie mix is perfect regardless of if you follow a ketogenic, gluten free, diabetic, or low carb diet.
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The Role Of Protein And Fiber In Meal Replacements
Plant-based proteins like soy tend to be one of the main ingredients in many meal replacements. In some products, dietary fiber also plays an important role. This combination has a reason for being: both of these components help to manage hunger and appetite.
Hunger and appetite, although sometimes used as synonyms, are not the same. Hunger refers to a physiological need to eat, while appetite is the desire to eat. People may report the desire to eat in the absence of hunger. Apart from physiological factors, the sensorial exposure to food, such as sight, smell, taste, has been shown to increase appetite.
But how exactly do plant-based protein and fiber contribute to satiety?
- You are most likely to feel fuller after eating protein than other nutrients such as carbohydrate or fat.
- Protein is digested more slowly than carbohydrate, which means it is present in the gastrointestinal tract for a longer time.
- Plant-based and animal-sourced proteins have a similar effect on appetite.
- Soy-based foods are not only a source of high-quality protein but also a source of fiber.
Because protein is such an important ingredient in meal replacements, there is some confusion about whether they are the same as protein shakes. They are not, and youll see why.
Slim Fast Original Nutrition Overview
Note: The Original shakes recommend adding skimmed milk for complete nutrition. Also, the US and UK Slim Fast shakes are different nutritionally.
- Total Protein: 15g, 30% of DV.
- : Milk proteins.
Theres no denying that Slim fast shakes are high in protein. Most of them use a combination of added milk proteins and those who are naturally occurring in milk .
Both are complete protein sources that will provide you with easily absorbable amino acids.
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Slimfast Shakes Don’t Contain As Many Calories As You Might Expect
The thing about the SlimFast meal replacement shakes is that they’re far lower in calories than your typical meal. Each one of the original SlimFast shakes contains between 180 and 190 calories, 5 grams of fat, 25 grams of carbs, and 10 grams of protein .
The brand also have two additional lines of shakes with the same number of calories but different nutrients compared to the original shakes. The Advanced Nutrition line is higher in protein and fat and lower in carbs, with between 180 and 190 calories per shake, 9 grams of fat, 7 grams of carbs, and 20 grams of protein, whereas the Keto line is higher in fat and a little lower in protein than the Advanced Nutrition line, with 180 calories, 14 grams of fat, 7 grams of carbs, and 8 grams of protein.
No matter which line you choose, the bottom line is that the shakes are very low in calories. While all contain fat, protein, and fiber to help keep you full, it’s likely that this small amount of calories won’t be enough for many people.
Slimfast Advanced Nutrition Shakes
Losing weight is deliciously simple with SlimFast Advanced Nutrition Shakes. The protein and nutrients your body needs are right here in the bottle. Just grab it and go. Theyre just as delicious as they are nutritious. Our meal replacement shakes come in four rich and creamy flavors: Creamy Chocolate, Vanilla Cream, Strawberries & Cream and Bananas & Cream. Shake things up!
About SlimFast Advanced Nutrition Shakes
Advance your weight loss goals with this delicious, high-protein advancement from SlimFast. Specially formulated SlimFast Advanced Nutrition Shakes are a high-flavor, low-carb meal replacement. Fuel up with 20g of protein, 1g of sugar, 5g of fiber, 24 vitamins and minerals for ultra-satisfying, crave-busting nutrition. Whether you choose Creamy Chocolate, Vanilla Cream, Strawberries & Cream or Bananas & Cream, these ready-to-drink, lactose and gluten-free shakes sweetly satisfy for hours. For best results follow the SlimFast Plan, replace two meals a day with Advanced Nutrition shakes. Combine with three low-calorie SlimFast snacks and one sensible meal of your choice. The Plan is clinically proven to help you lose weight and keep it off.
About SlimFast Advanced Nutrition Shakes
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Slimfast Advanced Energy High Protein Meal Replacement Shake Caramel Latte 20g Of Ready To Drink Protein With Caffeine 11 Fl Oz Bottle 4 Count
- MEAL REPLACEMENT SHAKE: SlimFast Meal Replacement Shakes are the perfect diet friendly beverage. Each shake is packed with 20g of Protein and 9g of Fat to keep you full for hours with a decadent caramel latte flavor to satisfy your sugar cravings.
- DIGESTIVE SUPPORT: SlimFast Advanced Energy Shakes are packed with 5 grams of fiber to promote better digestion and curb hunger.
- GLUTEN & LACTOSE FREE: Created with optimal nutrition in mind, our shakes are gluten free, 99.8% lactose free, and packed with 24 Essential Vitamins and Minerals like Vitamin A, C, D, E and Zinc. Free from Artifical Flavors, Colors, and Sweeteners, our Shakes takes the hassle out of dieting by providing you with a high quality drink that is equally delicious in taste!
- ON THE GO NOURISHMENT: At SlimFast, we understand that dieting can be hard. With 12 convenient, Ready to Drink 11 ounce bottles, our shakes are perfect for on the go, anytime meal replamement. Pack a shake with you so that you always have a quick, healthy indulgence that will keep you full and help you stay on track wherever your busy schedule takes you!
- ENERGY FOR HOURS: With as much caffeine as a cup of coffee, our shakes are the perfect morning or mid day pick me up to energize your weight loss.
- HELPS IN DIGESTION: Unlike other meal replacement products, SlimFast Advanced Energy shakes contain 5 grams of fiber, which helps in digestion
Slimfast Advanced Creamy Chocolate High Protein Ready To Drink Meal Replacement Shakes
SlimFast® Advanced Creamy Chocolate High Protein Ready to Drink Meal Replacement Shakes are one of the quickest, healthiest ways to get the nutrients you need for a productive day. You will love the delicious chocolate flavor.
Are They Good for Losing Weight?
SlimFast Advanced Creamy Chocolate High Protein Ready to Drink Meal Replacement Shakes are a great weight loss solution. SlimFast is Americans #1 best-selling shake for weight loss. The reputation is well-earned.
What Makes Them So Healthy?
SlimFast Advanced Creamy Chocolate High Protein Ready to Drink Meal Replacement Shakes contain 20 grams of protein. This makes them an ideal protein supplement because they have what our bodies need to build and rebuild muscle.
A Genuine Meal Replacement
Instead of eating a regular meal, you can just grab one of these shakes. Because its filled with so many nutrients, your body is not missing out on getting the essentials it needs. Its the best of both worlds.
- Clinically proven to lose weight & keep it off!
- Naturally and artificially flavored
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Best Meal Replacement Shake: At A Glance
- Best shake for weight loss: MyProtein Low-Cal Meal Replacement | Buy now
- Best value shake for weight loss: SlimFast Meal Replacement Shake | Buy now
- Best shake for convenience: Huel | Buy now
- Best vegan meal replacement shake: The Protein Works Vegan shake | Buy now
- Best low-sugar meal replacement shake: Optimum Nutrition Opti-Lean | Buy now
Pure Protein Meal Replacement Shakes
Pure Protein shakes are loved for good reason: The typical bottle offers 30 grams of protein for only 140 calories and one gram of sugar. However, these drinks are low in both fiber and fat, so you may want to sip on one with a snack on the side for a complete meal replacement. Still, if youre craving something sweet, they come in satisfying flavors like cookies and cream, peaches and cream, chocolate, vanilla, and more.
Pure Protein vanilla tastes delicious and has 30 grams of protein. Great for breakfast or lunch. Keeps you feeling full for hours!! a Walmart reviewer writes.
Make it a meal: If youre grabbing this shake for breakfast and know you need to keep hunger at bay until lunch, drink this shake after you nosh on a slice of multi-grain bread topped with 1/4 of an avocado. Youll boost your meal by 150 calories, 6 grams of filling fiber, and about 8 grams of healthy fats.
Nutrition info for vanilla: 140 calories, 1.5 g fat , 6 g carbs , 250 mg sodium, 30 g protein
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Owyn Vegan Meal Replacement Shakes
4.5 out of 5 stars1,200+ Amazon customer reviews
Certified vegan and gluten-free, Owyn’s meal replacement shakes deliver 20 grams of plant-based protein, which is a blend of pea protein, organic flaxseed oil, oat powder, and organic pumpkin seed powder. It also offers 23 different vitamins and minerals and contains zero fillers and artificial sweeteners. Try it in chocolate or chai. I have severe IBS and a number of health conditions that make eating real food difficult. These shakes have helped me significantly, and they taste great! says a customer.
Make it a meal: Savor this creamy drink with a small snack, like 1/2 cup of fresh strawberries and a cup of dairy-free yogurt.
Nutrition info for chocolate: 300 calories, 10 g fat , 31 g carbs , 330 mg sodium, 20 g protein
Can It Help With Weight Loss
If followed as per the guidance, the SlimFast diet does help with weight loss. It works by lowering ones calorie intake and encouraging one to replace their high-calorie conventional meals with protein-rich shakes, snack bars, and porridges.
A study showed that a very low-calorie diet with restricted carbohydrates and restricted fat helps lower body weight by 8% in the short-run , .
A study in the Journal of Nutrition showed that people on the meal replacement SlimFast diet plan lost weight effectively when compared with those on a conventional but structured diet plan .
A study published in the British Medical Journal compared the effectiveness of four commercial weight-loss programs in obese and overweight individuals. Dieters on the SlimFast diet plan lost an average of 6 pounds in 4 weeks, along with significant fat loss .
Another study showed that the SlimFast meal replacement therapy decreased body weight by 7% and reduced BMI from 40kg/m2 to 37kg/m2 over a six-month treatment period .
SlimFast shakes are rich in protein. One sachet of the shake contains 26 grams of protein per serving. It contains whey protein isolates for optimum supply. Studies show that a high-protein diet increases leptin sensitivity and results in significant weight loss .
Furthermore, one review of six studies showed that meal replacement programs like that of SlimFast result in sustainable weight loss in long-term weight management .
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What Is The Slimfast Keto Diet
The rules of the SlimFast plan are simple. Each day you have two SlimFast meal replacement shakes from a shake mix, three 100-calorie snacks, and one 500 calorie meal. The 500 calorie meal is optional.
Each meal replacement smoothie contains about 180 calories. Add that to the snacks and the small meal and youre at 1200-1300 calories per day. For men, the plan recommends adding another couple of optional snacks, for up to 1600 calories a day.
The Slimfast Plan Isn’t Much Different From Other Low
There’s nothing all that special about the SlimFast plan. Really, it’s just a gimmicky way to eat fewer calories by replacing two meals a day with processed, low-calorie shakes or snack bars. You could lose weight sans the shakes by replacing two meals per day with a 200-calorie bowl of cereal, salad, or slice of pizza.
“Sometimes people on meal replacement plans like this see immediate results because the diet is a shock to the body,” registered dietitian Amy Goodson told Everyday Health. “You may be losing a bit of fat at the time, but it’s more likely water weight initially.” She added that you can’t keep that rate of weight loss eventually it will slow down or stop altogether.
As with all weight-loss diets, you just can’t expect to continue losing weight so rapidly, since all of your water weight will be gone and fat loss is a much slower process. And, as with all low-calorie diets, you can expect to lose one to two pounds per week.
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