Eating solid food may cause excess
Yes, replacing one or two meals with a high-quality protein shake can potentially help with weight loss. Protein shakes can be an effective tool for reducing calorie intake and increasing protein consumption, which can promote feelings of fullness and support muscle maintenance during weight loss.
Other studies found that when all 3 meals were replaced with shakes, participants saw a 12.3% weight loss over a 4-month period.
Consuming more protein than the body needs can cause symptoms such as intestinal discomfort, dehydration, nausea, fatigue, headaches, and more. Chronic protein overconsumption can also increase the risk of conditions such as cardiovascular disease, blood vessel disorders, liver and kidney issues, and seizures.
Metabolic issues: Consuming only protein shakes may not provide enough nutrients for proper metabolism. A body that does not receive enough nutrients may experience problems with metabolism, which can slow down or disrupt a weight loss plan (1).
And if you rely too much on protein shakes to replace daily meals, you'll miss out on the healthy benefits of whole foods. Since protein has calories, consuming too much can make it harder to lose weight.
Weight loss shakes, or meal replacement diet plans help you create a severe calorie deficit, and if you adhere to the programme, you'll often experience rapid weight loss in the first 4-12 weeks.
One of the best ways to lose body fat is through steady aerobic exercise, such as brisk walking. Work up to at least 30 minutes of aerobic exercise most days of the week. Some people may need more exercise than this to lose weight and keep it off. Also aim to do strength training exercises at least twice a week.
Most studies indicate that yes — protein shakes can be good for encouraging weight loss when used in moderation. In fact, one study found that not only do protein shakes encourage fat loss, but they can also help you to both retain and build lean muscle, helping you to increase strength and definition [2].
“Some individuals may not tolerate meal replacement products that contain lactose or are formulated with sugar alcohols. The most common side effects are bloating, cramps and diarrhoea.”
Research published in the British Journal of Nutrition concluded that adequate protein intake can support healthy weight loss without exercise through various mechanisms: Satiety: Protein-rich foods tend to be more filling, which can help control appetite and reduce overall calorie intake.
To turn your shake into a complete meal, you only need to add healthy fats such as avocado or nut butter, but also fruit or vegetables for extra fiber and micronutrients.
Bottom Line: Drinking only meal replacement shakes is safe, provided you are consuming enough calories to lead an active lifestyle. There are few risks, just some unpleasant side effects. It is ultimately a better option only to replace 1-2 meals per day with shakes and create healthy meals for the remaining calories.
A high-protein diet may worsen how well a kidney works in people with kidney disease. This can happen because the body may not be able to get rid of all the waste products of protein that's broken down.
If you consume more protein but don't work out, you're still likely to gain weight due to increased calorie intake. However, the resulting weight gain is likely due to fat vs. added muscle mass. More muscle mass adds to overall body weight, and muscle is denser than fat.
The hair will feel dry, brittle and stringy, because it won't have enough moisture to stretch and support elasticity. The hair will lose shine and look dull. You will have more frizz than normal, a wiry, stringy type of frizz. You may notice additional shedding, due to the hair breaking when brushing.
It may be high in added sugars and calories.
Some protein powders have little added sugar, and others have a lot (as much as 23 grams per scoop). Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar.
Without exercise, the extra protein from the shakes might not be used well by your body. This could lead to issues like gaining too much weight or not having enough muscle strength. In the long term, it might also affect things like your heart health or how your bones stay strong.
Meal replacement shakes are high in protein, so they fill you up but may not load you with extra calories. This aids in weight loss without giving up muscle mass.
Yes, you can! With the Optislim VLCD range, you actually can replace all three meals per day safely. These shakes are nutritionally complete, meaning they provide the essential vitamins, minerals, protein, and other nutrients your body needs for rapid weight loss without compromising health.
Most meal replacements are between 150 and 200 calories, which is nowhere near the amount of calories you should be consuming for a meal. So if you are going to replace more than one of your meals with a shake, make sure you're adding extra whole food ingredients to bulk it out.