From weight GAIN to nasty stomach bugs – how meal replacement shakes can be harming your health
MEAL replacement shakes can work wonders for dropping weight quickly.
Although they may appear like a miracle, there are some dangers to using them.
Sometimes people may use meal replacement shakes as a substitute for breakfast, lunch or dinner.
Protein shakes and smoothies may sometimes be used in a similar way.
Either people are trying to lose weight or simply don’t have time to put something together.
This may seem harmless, and there are thousands of success stories owing to the diet choice.
But before you delve into using shakes, it's best to do your research first.
Who does meal replacement shakes benefit?
Meal replacement shake diets have been shown in studies to help with weight loss simply because they drastically cut calories and aren’t hard to follow.
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So they could benefit people who are overweight and unsure where to start, or have tried everything without much luck.
Meal replacement shakes are endorsed by the NHS for some people.
In September 2020, the NHS made a controversial decision to launch an 800-calorie per day programme using shakes and soups for those with type 2 diabetes.
Shakes and soups have been shown to put almost half of people with the condition into remission after one year, which could be life-changing.
But some had concerns the diet - and those like it - are not sustainable long term, leading to more weight gain in the future.
Even the NHS says that “a fad diet is typically a low calorie diet with few foods or an unusual combination of foods”.
“People can lose weight very quickly initially, but soon get fed up and return to old eating habits, and end up putting the weight back on,” the website says.
Here are the potential negatives of a meal replacement shakes:
Weight gain
Although you may lose weight rapidly on a meal replacement shake diet, what happens after?
Some experts discourage going on diets that can’t be carried on forever because once you start eating “normally” again, the weight goes back on.
“Meal replacement shakes are not a long-term solution for weight loss”, Ana Reisdorf, MS, RD, a registered dietitian for Wellness Verge, told Eat This, Not That.
"Since many are too low in calories, after drinking one you might still feel hungry and end up eating a more calorie-dense food.
";I would not recommend any that are less than 300 to 400 calories each.”
Many meal replacement drinks can be as low as 200 calories, perhaps lower, in replacement of a usual meal.
Stomach aches and wind
Some tummies are sensitive to the ingredients in meal replacement shakes.
They can contain added sugars, artificial sweeteners, preservatives, casein or whey protein.
Protein shakes are known for causing stomach cramps and wind in some people.
However, most of the time this is related to the milk it is mixed with, as lactose is quite a common intolerance.
But switching to a non-lactose substitute, like nut milk or water, will make a shake even more low calorie.
Shakes are also easy to chug back too quickly due to hunger, which can leave you with indigestion.
Lacking in real-food nutrients
Meal replacement shakes are often fortified with minerals and vitamins to make sure you are not skipping out on essential nutrients.
But be aware that it's not the same as eating real food, which has tonnes of benefits.
“They won't provide the same benefits as eating a variety of whole fruits and vegetables," says Diana Gariglio-Clelland, RD, a nutritionist on staff for NextLuxury.com.
"Many liquid protein and meal replacement shakes lack adequate amounts of fiber, which is important for gut health, digestion, and heart health.
"Unless your shake has fiber added to it, it's probably lacking."
On the other hand, meal replacement shakes may actually contain more nutrients than a person is used to getting.
If someone has an unhealthy diet, filled with junk food and takeaways, then using meal replacement shakes may boost their vitamin intake.
They don’t educate on healthy eating
Meal replacement diets have the selling point of being easy to follow.
You don’t have to learn how to make new, healthy meals, go shopping for fresh ingredients or research how to lose weight - the shakes do all the work.
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It’s convenient but does not target the real cause of why someone is overweight.
This means unless a person makes a conscious effort to fix their diet, they will not find out how to eat healthily.