Are meal replacements healthy?

In this age of constant rushing, the cult of work, and taking on a thousand challenges, the amount of time you can spend preparing meals is drastically reduced. Deteriorating eating habits, for example, through increased consumption of fast food, result not only in rapid weight gain but also in poorer well-being.
Meal replacements that are handy to store and easy to prepare can be a lifesaver. It turns out that this convenient meal alternative can save not only time but also bring tangible benefits in the form of physique changes.

What are meal replacement products

Meal replacements are becoming an increasingly popular alternative to conventional meals. Mostly they come in the convenient form of sachet-enclosed powders that can be made into shakes, smoothies, soups and other simple dishes in a minute.
Meals of this type usually contain quite a lot of protein, the right amount of fiber, and carbohydrates with a low glycemic index. All these dietary components are largely responsible for the feeling of postprandial satiety thanks to which they help effectively win over hunger pangs.
The type of protein concentrate used largely determines the taste of the product. If whey protein is used, the product will have a pleasantly milky aftertaste that cannot be replicated with vegan proteins created from peas, flax, soy or rice.
To meet customer expectations, the products are fortified with essential minerals and vitamins creating a convenient, tasty and wholesome alternative to classic meals.

Are meal replacements healthy?

Certainly one meal replacement does not equal another. It is important to remember that a meal should not only be tasty and quick to prepare, as doughnuts, French fries and French chocolate croissants all share these qualities, but above all provide adequate nutritional benefits. A properly balanced meal should contain the right amount of protein - about 20-40g, for those focused on building muscle mass, carbohydrates, preferably with a low glycemic index, healthy fats, a complex of vitamins and minerals required to provide for the body’s needs, and fiber, which significantly affects the rate of intestinal transit, the feeling of satiety as well as proper bowel movement. If the listed ingredients are included in a specific meal replacement, it may even be healthier than some conventional dishes.
Research shows that meal replacements, both in the short and long term, can help balance low-calorie diets with minerals and vitamins in the course of weight reduction in those diagnosed with type 2 diabetes (Hamdy & Zwiefelhofer, 2010). In another study, on U.S. Army soldiers, meal replacements not only optimized the recruits’ body composition but also improved their lipid profile (cholesterol ↓, triglycerides ↓), suggesting the effectiveness of using such products in preventing cardiovascular disease (Smith et al., 2010).

Can you lose weight using meal replacements?

A big advantage of meal replacements is the precise knowledge of their caloric content and macronutrient distribution, as opposed to self-prepared meals, whose energy value can change due to a variety of processing methods (e.g., excessive addition of fat for frying). This makes it easier to control the calories consumed, in order to maintain an adequate caloric deficit for the planned weight reduction.
The effectiveness of using meal replacements has already been demonstrated many times, in different groups of people. In the study, a significant weight loss was noted in individuals under high stress at work who were given meal replacements (Winick et al., 2002). More importantly, the effect of the intervention was durable and visible even 15 months after the study was completed. Similar effects have been observed in obese individuals participating in a weight reduction program (Heber et al., 1994).

Who will benefit from meal replacements?

Meal replacements can be an interesting alternative for busy people or those who have trouble coming up with ideas for quick and simple home meals. They work well for weight reduction, providing the right amount of protein and fiber - essential components of the diet. They enrich the diet with vitamins and minerals, which are difficult to find in low-calorie diets.
When building muscle mass, they allow you to provide a known amount of calories with a specific amount of protein, fats and carbohydrates, making it easier to control your diet.

Summary

Meal replacements can successfully replace traditional meals to achieve the desired changes in physique. Some studies show the use of such products to prevent metabolic diseases and combat obesity, but most of all they represent a pragmatic and inexpensive approach to nutrition for those who are overworked.

Bibliography:

Hamdy, O., & Zwiefelhofer, D. (2010). Weight management using a meal replacement strategy in type 2 diabetes. Current Diabetes Reports, 10(2), 159–164. https://doi.org/10.1007/S11892-010-0103-9

Heber, D., Ashley, J. M., Wang, H. J., & Elashoff, R. M. (1994). Clinical evaluation of a minimal intervention meal replacement regimen for weight reduction. Journal of the American College of Nutrition, 13(6), 608–614. https://doi.org/10.1080/07315724.1994.10718456

Smith, T. J., Sigrist, L. D., Bathalon, G. P., McGraw, S., Karl, J. P., & Young, A. J. (2010). Efficacy of a meal-replacement program for promoting blood lipid changes and weight and body fat loss in US Army soldiers. Journal of the American Dietetic Association, 110(2), 268–273. https://doi.org/10.1016/J.JADA.2009.10.039

Winick, C., Rothacker, D. Q., & Norman, R. L. (2002). Four worksite weight loss programs with high-stress occupations using a meal replacement product. Occupational Medicine (Oxford, England), 52(1), 25–30. https://doi.org/10.1093/OCCMED/52.1.25