Can meals be replaced with protein shakes to lose weight?

There are myriads of smoothies and “shakes” on the market that promise miraculous weight loss results. Some are designed to provide all the nutrients contained in a meal. But can you really replace meals with protein shakes to lose weight?

The positive aspects of protein shakes

The shakes proposed as meal replacements usually come in bottles or in powder form, to be mixed with milk or water.

To understand if a product truly contains all the nutrients you need, you definitely need to read the ingredients list. A good replacement smoothie should provide 200-400 calories. It must also contain at least, for each portion:

a) 15 grams of protein;

b) 3 grams of fiber;

c) 33% of the recommended daily dose of vitamins and minerals.

Have you found a brew with these characteristics? Then drinking it from time to time instead of a full meal could help you lose weight.

In fact, protein shakes are great as an alternative to processed foods and ready meals, full of refined sugars and carbohydrates. Of course, it is well known that a healthy home-cooked lunch is always the best solution. However, you don’t always have time to prepare it.

If you are in a hurry, then, it is better to choose a protein shake, easy to prepare, rather than falling into the temptation to eat at fast food. A good replacement smoothie will leave you feeling full despite the limited amount of calories you eat.

So, can you replace meals with protein shakes for weight loss? Yes and no: in addition to the positives, there are potential problems.

Potential problems to watch out for

First, some shakes contain unhealthy ingredients. Unfortunately, some products, while promising to help you lose weight, contain more sugar than protein. So when you read the label, be careful that a portion does not contain:

a) corn syrup;

b) hydrogenated vegetable oils;

c) more than 10 grams of sugar.

Also, protein shakes aren’t a good long-term solution. Taking them from time to time instead of a meal doesn’t hurt, but they can’t replace a healthy, balanced diet. There are nutrients, such as antioxidants, or fiber, which must be obtained through fresh food.

More importantly, replacing meals with protein shakes doesn’t help form healthier eating habits. The best way to lose weight remains to make permanent changes in your diet and lifestyle.

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