Meal replacements — those products that provide an entire meal's worth of nutrition and calories in a single bar or shake — are often used as a core component of the American dieter's meal plan. You have probably seen them in the supermarket and in TV ads. Just one small shake or bar, and you've got yourself a complete meal.
Meal replacements sales have now topped 1 billion dollars a year. What makes them so popular? The simple answer is that they work: Eating fewer calories will naturally result in weight loss. But meal replacements only work when you stick with the plan.
If you want to lose weight and think you'd like to try a meal-replacement product, first weigh the pros and cons. On the plus side, meal replacements:
- are convenient
- can save you time
- are calorie and portion controlled
- are often fortified with vitamins and minerals
- often have a sweet taste that can satisfy a sweet tooth
On the downside, meal replacements:
- can be expensive
- often become boring because they don't come in many varieties. For example, Slim Fast® shakes only come in a few flavors.
- might not satisfy your appetite the same as a meal would — drinking a shake may not be as satisfying as eating a turkey sandwich.
- sometimes leave a vitamin aftertaste — and if you don't like the taste, you won't stick with the program and lose weight.
In sum, meal replacements can be effective for weight loss when replacing one or two meals each day. They are generally safe, as long as your calorie intake doesn't fall too low. If your calorie intake falls below 1,200 per day, you should ask your physician to supervise your diet.
Meal replacements can work if you do the work and follow the plan.
