How to choose the right weight loss shakes for you

Weight loss shakes, meal replacement shakes, diet shakes, diet meal replacement shakes….it can be pretty confusing can’t it?

When it comes to choosing the right shakes for your weight loss journey you’ll need to have a clear idea about your weight loss goals and how you plan to reach a calorie deficit which will result in healthy weight loss. You’ll use a combination of shakes and food to ensure you’re getting quality nutrition as well as all the essential vitamins and minerals you need to thrive.

What are weight loss shakes?

There are lots of different types of weight loss shakes.

• Weight loss shakes are low calorie, creamy textured drinks which provide the macronutrients your body needs in large quantities - protein, carbohydrates and fats. They are marketed to replace one or two main meals a day as part of a diet plan. Sometimes they're also referred to as diet shakes.
• Shakes will often be accompanied by diet and recipe suggestions to ensure the daily meal you consume with real food has the essential vitamins, minerals and fibre you need to keep you healthy while restricting calories.
• Some weight loss shakes are powder based and need to be mixed with water or milk while others are ready-to-drink with a variety of delicious sounding flavours to create appetite appeal which include banana and salted caramel.
• Some have more calories than others. 'High protein and low sugar' are commonly seen on labels. Protein sources can be both animal based ( whey protein ) or vegan. Protein, as well as supporting your body tissues like hair, skin, bones and muscles helps to keep you feeling full so you don't snack.

Are weight loss shakes a processed food?

Many nutritionists make a distinction between nutrients and complete nutrition or 'real' food. This leads to discussions about sugar and processed foods being bad for you.

If you eat, say, whole grains or fruit and vegetables, these are complete food that contain fats, carbohydrate including sugar, fibre, protein and vitamins and minerals. They are, in essence, as part of a balanced diet, a complete meal. You can live on these.

A classic processed food is white sugar. Nutritionists call these idle carbs (carbohydrates). We are consuming these but are missing out in the balance of fats, carbohydrates that are not sugars, fibre, protein and vitamins and minerals. Processed foods are tasty but you could not live on them. They have a low nutrient content.

Food supplements were developed to fill in the gaps left by excess carbs and to put vitamins and nutrients back into your diet. You can't live on food supplements but they have their place to balance our diet and counter some of the excess carbs we end up consuming.

Weight loss shakes and meal replacement shakes are nutrient dense.

What are the benefits of weight loss shakes?

There is plenty of evidence that weight loss and meal replacement shakes support weight loss as part of a balanced diet.

• Weight loss shakes offer calorie controlled nutrition to help you reach a calorie deficit.
• They're easy to fit into a busy routine
• Shakes are super convenient - zero time in the kitchen, can be made in advance
• Cost effective - range from £1.70 to £2.50 per shake.

Are weight loss shakes the same as protein shakes?

No weight loss shakes and protein shakes are formulated to support different outcomes.

• Protein shakes are consumed after workouts or exercise.
• Protein shakes are designed to enhance functional abilities, such as increasing lean mass, improving muscle recovery, and boosting satiety.
• Protein shakes are taken in addition to main meals and do not replace them. Weight loss shakes replace a meal, meaning you drink them instead of eating. You may also be advised to consume snacks or bars to ensure adequate nutrition.

Meal Replacement Shakes For Weight Control

Meal replacements for Weight Control’ is a term given to meal replacements by The European Food Safety Authority which have a specific balance of macronutrient and micronutrient ingredients. Typically they will be under 250 calories. They are linked to weight loss or weight maintenance based on independent, science based evaluation.

Meal replacements can be an effective part of an energy restricted diet, helping individuals adhere to a calorie deficit while still getting essential nutrients, supporting satiety and energy levels.

How Do Meal Replacement Shakes Support The Weight Loss Journey

Firstly, they provide a nutritionally complete meal that is low in calories and high in protein. This helps to keep you feeling full and satisfied, reducing the temptation to snack on unhealthy foods.

Secondly, meal replacement shakes are often fortified with essential vitamins and minerals, ensuring that you’re getting all the nutrients your body needs to function optimally.

What Are The Best Weight Loss Shakes For Women?

Some weight loss shakes and meal replacements feature ingredients specifically for women. Eve Biology shakes for example are calorie controlled, include natural adaptogens, prebiotic fibre and extra vitamins because women in menopause need more support in these areas. The Menopause Diet Plan is based on replacing breakfast and lunch with a shake 5 days a week and includes protein rich recipes by nutritionists.  

Nutritional Content is Important

When selecting a weight loss or meal replacement shake, it's important to choose one rich in protein, healthy fats, vitamins, minerals and fibre, as these nutrients are essential for weight loss and will help you to feel your best. Try to look for ones with minimal added sugars and artificial ingredients.

In addition to providing a convenient and effective way to manage your weight, shakes can also help you develop healthy eating habits.

Are weight loss shakes and meal replacement shakes the same?

No. Meal replacement shakes allow you to safely swap one or two main meals without missing out on essential nutrients, as they contain the right amounts of proteins, carbs, fats, vitamins, and minerals.

There are laws about their nutrient content to make sure you get everything you need, including a good mix of amino acids, which are the building blocks of protein. Most of these rules follow the World Health Organisation's advice.

Meal Replacement Shakes provide essential vitamins and minerals in a low-calorie drink. These shakes contain sufficient macro and micronutrients to substitute a regular meal.

A meal replacement shake for weight loss can contain up to 250 calories. They can also contain between 25% and 50% protein (strictly between 25% and 50% of the energy of the food can come from protein)

How do meal replacement shakes work for weight loss?

Meal Replacement shakes work by helping to create a calorie deficit ( helping you to eat less calories than you burn per day) while providing all the essential vitamins, minerals, protein, fats and carbs you need as if you were consuming a main meal.

The benefit of a meal replacement is you need to worry less about getting enough quality nutrition when you're restricting calories.

What is a calorie deficit?

Maintaining a calorie deficit is the key to dropping the extra pounds - expending more energy than your body consumes in calories. Once you know what this looks like you can choose your meal replacements or weight loss shakes to fit your diet plan.

To start your weight loss journey you'll need to understand what a calorie controlled diet means for you. This means working out what your calorie goal should be so you can plan your diet and exercise to make sure you're maintaining a calorie deficit.

How do you achieve a calorie deficit?

A calorie deficit means the amount of calories consumed is less than the number of calories needed to maintain your current body weight.

• Determine Daily Caloric Needs - Let's say a woman needs 2,000 calories per day to maintain her current weight. This is her Total Daily Energy Expenditure (TDEE), which includes calories burned through basic bodily functions, daily activities, and exercise.
• Set a Calorie Deficit Goal - To lose weight, she decides to create a calorie deficit of 500 calories per day. This is a common target, as it generally leads to a healthy weight loss of about 1 pound per week (since 1 pound of fat is approximately 3,500 calories).
• Plan Diet & Exercise Diet: She reduces her calorie intake by 300 calories through dietary changes. For example, she might eliminate a sugary snack or replace a high-calorie meal with a lower-calorie, nutrient-dense option such as a weight loss shake. Exercise: She increases her physical activity to burn an additional 200 calories per day. This could involve a brisk 30-minute walk or a workout session.
• Achieve The Deficit: By consuming 1,700 calories per day (300 calories less than her TDEE) and burning an extra 200 calories through exercise, she achieves a total daily calorie deficit of 500 calories.

Recommended protein intake for women?

Between 40 and 50 years of age your muscle mass will start to decrease naturally. To reverse this aim for 1.5-2g of protein per kilo of body weight and increase weight bearing and strength exercises to build lean muscle mass. More muscle will fire up your metabolism and help you burn calories at rest.

How much weight can I lose with diet shakes or a meal replacement shake?

Cutting your calorie intake by 500 calories per day on average, should see you lose 1 pound per week based on a pound of fat containing 3500 calories.

If you're carrying a lot of extra weight or you're increasing your regular exercise routine then your first few weeks could see higher rate of weight loss.

Article Summary

Maintaining a healthy weight has many overall health benefits and can help to reduce the risk of chronic disease. Both weight loss shakes and meal replacements can play their part in weight loss. Both can fit easily into a busy lifestyle, mean you dont need to count calories and are cost effective.

Knowing what your calorie deficit needs to be to achieve a healthy weight and your personal nutritional needs will make it much easier to select the right option for you and ensure your body is getting everything it needs.

Frequently Asked Questions

Do fat loss shakes work?

Replacing meals with shakes can help you lower your daily calories, which can help you lose weight. But you'll need to work out how to stay in a calorie deficit by calculating how many calories you need. Regular exercise means you'll be able to reach weight loss goals faster.

Can I just drink shakes to lose weight?

No. The maximum amount of meals you can replace with shakes should be 2 a day. The other meal should be a healthy and balanced.