Catherine Saxelby's Foodwatch | Meal replacements for weight loss

Meal replacements for 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?

 

How you buy them. 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.

Are they for you? 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 - make a mental note if you can live with them or not:

Meal replacement pros

• Single-serve pre-packaged portions make it easy to keep on track
• You know exactly how many kilojoules/calories you've consumed
• There's no choice so you have no opportunity to stray
• They are quick and convenient making them easy to use at work
• They keep you out of the kitchen (or fast food court) and away from temptation.

Meal replacement cons

• They don't teach you how to make healthy choices from real food which confronts you every day
• They don't help you to learn the kilojoule/calorie content of a normal diet
• Many are sweet tasting, encouraging a ‘sweet tooth'
• They can pall after a while - there are only so many "chocolate or vanilla shakes" you can take
• They can be expensive.

What are they made from?

Generally they're made from non-fat milk powder with added vitamins and minerals. Some have a little fibre (psyllium or guar) added so you don't get constipated and also feel fuller. Some have a probiotic or omega-3 or soy protein present so they sound more impressive. Think of them as a milk drink combined with a vitamin pill!

What's the best way to use diet shakes?

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 recent 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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Reference: Are meal replacements an effective clinical tool for weight loss? Egger G. MJA 2006; 184 (2): 52-53

 

More Information

• Download our free Fact Sheet 'Diet Secrets for busy bodies'.
• Read how you can lose weight simply by drinking water before a meal!