Written by Catherine Saxelby
on Thursday, 05 March 2009.
Tagged: balanced diet, diet, diet foods, diet meals, dieting, diets, drinks, fat, fat loss, healthy weight loss, liquid diet, weight loss
People often ask me about meal replacement shakes (Biggest Loser, Kicstart, Optifast, Celebrity Slim, Betty Baxter, Tony Ferguson, Cambridge Diet) to aid weight loss. Are they safe? How long can you use them? Are you missing out on anything?
Firstly some meal replacements are sold as single-portion sachets while others come in a large tin with a measuring scoop. You can make them up with water, or low-fat milk for a nicer flavour, and drink them in place of a regular meal.
As a dietitian, I believe that a healthy, reduced kilojoule diet, along with regular exercise is the best long-term method for anyone wanting to lose weight. However meal replacements can play a role at the start of a new eating plan or as a replacement for one meal a day. Let's weigh up their pros and cons - as I list each, make a mental note if you can live with them or not:
Generally they're made from non-fat milk powder sweetened with sugar, fructose or stevia with a long list of added vitamins and minerals. Some have a little fibre (inulin, psyllium or guar) added so you don't get constipated and feel fuller. Some have probiotics or green tea extract or omega-3 or soy protein present so they sound more impressive. Think of them as a milk drink combined with a multi-vitamin pill!
Here's the list of ingredients for a sachet or scoop of a typical chocolate meal replacement shake powder. You'll see it's hardly 'natural' and is a long concoction of dried ingredients and added nutrients:
Skim Milk Powder, Fructose, Calcium Caseinate, Whey Protein Concentrate, Vegetable Oil, Glucose Syrup Solids, Inulin, Soy Protein Isolate, Cocoa, Flavours, Minerals (Calcium, Magnesium, Iron, Zinc, Manganese, Copper, Iodate, Molybdenum, Chromium, Selenium), Vitamins (A, B1, B2,B6, B12, C, D, E, K, Folate, Niacin, Pantothenic Acid, Biotin), Colour (150), Emulsifier (471, 472c), Mineral Salts (450,339), Anti Caking Agent (551), Thickeners (401,415,412), Lecithin (322), Maize Starch |
You simply mix a sachet or scoop of this into a glass (200-250 mL) of water in a shaker.
If you replace ONE meal a day (say lunch at work) and eat two balanced meals, I think this is the most practical way to use them. Nutritionally you won't lose out and a 2006 Australian study show this gives greater satisfaction and lower drop-out rates.
Should you replace three meals day? I wouldn't recommend replacing all three meals unless you're under doctor's orders - not only is it unbalanced but it gets pretty boring after a couple of days!
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