A client asked me the other day if they should use a meal replacement shake.
The short answer is yes. The Long answer is I don’t think it’s the best choice.
Yes, there was a whole fancy schmancy systematic review and meta-analysis of the effectiveness of meal replacements for weight loss that said MR was an effective tool for weight loss š±
Butā¦slow down, Charlie Brown.
Using a meal replacement shake made it easier for someone to adhere to their lower calorie intake; however, it was a portion control method.
You know, kind of like following a meal plan that someone writes for you.
Is it a bad thing? Noā¦
It just happens that the meal replacement shake is lower in calories, and if someone is replacing 1-2 meals per day with a shake, they are bound to lose weight becauseā¦of their calorie deficit.
You can do the same by shifting some foods selected for your meals.
Will they be hungrier because they are drinking their caloriesā¦possibly? There is less texture to experience when consuming liquid calories, which decreases satiation.
Will they be able to sustain it long-term? That depends on someone needing meal replacement shakes/ prepackaged meals that stick to their strict diet.
The goal is not to depend on a strict meal plan, or meal replacement shakes to maintain weight loss. My goal as a coach is to provide someone with self-efficacy.
It’s essential to learn skills and practice the skills to make progress.
So the verdictā¦
Ideally, you would eat a meal and not drink it. For busy clients, we look at the concept of deliberate snacks.
Something like a protein shake can be a good call if it will be longer than 6 hours between meals.
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