Are you looking for meal replacement shakes for weight loss? Here we have covered the best meal replacement shakes which can help you to lose weight.
These shakes are nutrient-dense and you can prepare them easily at home. Moreover, the meal replacement shakes list covers not only homemade recipes but commercial alternatives also.
In fact, the majority of smoothies covered in this post are prepared using the best fruits for weight loss. That’s why all of these meal replacers may work like a charm.
But before going to a detailed analysis let’s check some useful facts.
Can Meal Replacement Shakes Help You Lose Weight?
Meal replacement shakes are highly nutritious and full of protein, fiber. Both protein and fiber help to lose weight in healthy adults.
Studies have shown that intake of fiber-dense foods can cause weight loss. In fact, it is independent of calorie and other nutrient intakes (1).
On the other hand, another study has shown that a high-protein diet may cause 3.8 kg of weight loss within six months (2).
Furthermore, the majority of both homemade and commercial weight loss meal replacement shakes are prepared using whole grains and vegetables which contain lower energy density because of their low fat density.
According to studies, a high intake of low energy density foods can cause weight loss or maintaining low body weight (3).
In fact, the weight loss benefits of high protein or high fiber shakes are proven by studies also. The study has shown that substituting high fiber breakfast cereals with high-protein drinks can be equally effective to reduce weight (4).
Moreover, these shakes are a rich source of essential minerals and vitamins which keeps people healthy during weight loss drive.
How Much Weight Can I Lose With Meal Replacement Shakes?
The weight-loss benefits of meal replacement shakes are confirmed by scientific studies. A 3-month study has shown that a partial meal replacement plan(with subjects 18 years of age or older and a BMI>or=25 kg/m(2)) can reduce approximately 7-8% body weight (5).
On the other hand, the weight reduction of people with conventional reduced-calorie diet plans was 3-7 percent. That’s why the consumption of meal replacement shakes is a great option for steady weight reduction.
However, weight loss result varies from person to person. It depends upon the nutrient value of meal replacement shakes also.
The main reason behind different weight loss outcomes is the protein and fiber density of shakes. Some weight loss shakes provide greater weight reduction because they contain more protein and fiber than others.
Also, BMI, age, height, and chronic diseases can affect the output. For example, according to studies, adults greater than 60 years of age can have greater initial weight loss, less weight regain, greater sustained weight loss, and a higher proportion with clinically significant weight loss after 3 years compared to younger adults (6).
Best Meal Replacement Shakes for Weight Loss
The best meal replacement shakes are easy to prepare and budget-friendly. There are two types of meal replacement shakes available:
- Homemade meal replacement shakes
- Commercial meal replacement shakes
Homemade Meal Replacement Shakes For Weight Loss
Homemade shakes are prepared by using vegetables, fruits, and grains. These shakes are easy to prepare because the ingredients are commonly available on market.
Moreover, these ingredients are budget-friendly because they are nothing but smoothies prepared from your common daily low budget grocery lists.
Also, these homemade meal replacement shakes are full of nutrients and help you to maintain a healthy lifestyle. So, if you want a quick weight loss meal replacement on budget, the following ones are suitable.
Vanilla Apple Smoothie
Apple is beneficial for our health. This fruit can aid in diabetes control, reducing the risk of heart diseases. That’s why apple smoothie can be a great and healthy meal replacer without any side effects.
This smoothie contains only 4 ingredients. These are 1 piece of apple, 2 tbsp of almond butter, 1 cup almond milk, and 1 tbsp vanilla powder.
To prepare an apple smoothie, mix all the ingredients and blend until smooth. Moreover, you can increase the health benefits by adding probiotics with it.
Buttery Avocado Smoothie
The main ingredient of buttery avocado smoothie is avocado. The weight-loss benefits of avocado are well known.
Moreover, avocado can aid in other health benefits like blood sugar control, prevention of cholesterol, etc. That’s why buttery avocado meal replacer is a perfect choice for weight losers.
Buttery avocado smoothie is prepared by blending 1 avocado, 2 tbsp of cashew butter, and 1 cup of soy milk. Additionally, you can add chocolate powder for a good taste.
Homemade Chia Meal Replacer
Chia seeds are very popular due to their wide range of health benefits. These seeds are an excellent source of protein and fiber.
The high percentage of protein and fiber components of chia seeds boost the weight loss drive of healthy adults. This homemade chia smoothie is a great meal replacer for a healthy weight loss program.
Chia meal replacer contains 1 tbsp of chia seeds, 1 ripe banana, 1 cup of flax milk, and 1 tsp of vanilla powder. All of these ingredients are added to a high-speed blender and processed for 2 minutes.
Commercial Meal Replacement Shakes
You can also go for commercial meal replacers for weight loss. The commercial meal replacers are also high in protein and fiber.
Also, these meal replacement shakes contain essential vitamins, minerals, and antioxidants. These nutrients help to promote weight loss without any health problems.
However, you should consult with your physician before buying any commercial meal replacers. It’s because a few people got affected by some side effects of these products.
For example, if you are allergic to peanuts, then consumption of peanut protein powder may cause allergic reactions.
Let’s check what are some well-known weight loss meal replacers available in the market.
Garden of Life Raw Organic Meal Replacement Powder
This meal replacer is very popular among consumers. It’s full of essential nutrients and can speed up your healthy weight loss drive.
Per serving of garden meal replacement powder provides 20 grams of plant protein, 2 grams of fiber, less than 1 gram of sugar, and only 120 calories.
Moreover, this powder is packed with 22 whole food vitamins and minerals, including vitamin B12, Biotin, and vitamins like C, D, and E. This ideal nutrient combination can aid in a healthy weight loss drive.
There are two options to prepare a smoothie from this powder. The first option is to add this with any of the previously mentioned smoothies.
Alternatively, you can mix this powder with either almond milk or flax milk.Get Garden Meal Replacement
Labrada Nutrition Lean Body Hi-Protein Meal Replacement Shake
Labrada lean body is another popular meal replacement shake commonly used by several people. Like other meal replaces this one can also help to lose weight.
Moreover, the lean body is a 5-time winner of the American Culinary Institute’s Gold Medal Taste Award. Also, there are 8 flavor variations of lean body available in the market. l That’s why it’s great in taste and will not disappoint you.
Furthermore, lean body is free from gluten. If you are looking for a gluten-free meal replacer, lean body is the perfect option.
The preparation of lean body shake is similar to other meal replacements. To prepare a smoothie you need to add the required amount of lean body powder with milk.Get Lean Body Meal Replacement
The Smoothie Diet
The smoothie diet contains a group calorie-restricted list of smoothies. These smoothies are used as a meal replacer to lose weight.
It’s a 21-day plan of weight loss, especially for women. All of these smoothies are prepared with fruits and vegetables.
However, this is a book and not a physical product. To become a successful weight loser you need to consume the smoothies mentioned in this book.
How To Use Meal Replacement Shakes For Weight Loss?
There is no hard and fast rule of meal replacement shake usage. Meal replacement shakes can be used to replace either morning or evening meals.
You can consume meal replacement shakes every day, if advised by your doctor. However, if you face some side effects upon consumption you should stop.
On the other hand, it’s a wise idea to try both homemade and commercial meal replacements and choose which one suits you best.
Obesity is a major problem around the globe. People spent a lot of money and time to conquer obesity. However, some people face it difficult to reduce obesity.
The usage of meal replacements came here to solve the issue. These replacements are nothing but a mix of organic and healthy fruits, vegetables, and nuts.
Both homemade and commercial meal replacement shakes are popular. These shakes are full of nutrients and help to lose weight without any side effects.
However, you should consult with your physician before going to any meal replacement schedule.