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The science of weight-loss shakes: How meal replacements work
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A meal replacement diet is, well, exactly what it sounds like.
The idea is to replace your regular meals with low-kilojoule powdered shakes and snack bars to reduce your overall energy
intake and subsequently help you lose weight.
If you can stomach shakes and bars for breakfast (and in some cases, lunch and dinner too), there's evidence meal replacements
may be a feasible weight-loss strategy in the short term.
But they're not a permanent fix, and before you start any weight loss diet, you should check in with your GP.
Here are a few things you should know before swapping out ordinary food for packaged soups and smoothies.
How do they work?
Meal replacements are kilojoule-controlled products designed to facilitate rapid weight loss and at the same time
conserve lean body mass (that's your muscles and organs).
The formulas are largely protein based (from the milk or soy-based powders that are mixed with water or skim milk),
usually contain few carbohydrates, and are supplemented with vitamins and minerals.
"What meal replacements try to do is cover the body's protein requirements in as few kilojoules as possible," says
Clare Collins, professor of nutrition and dietetics at the University of Newcastle.
Meal replacement products can be found in just about every supermarket health-food aisle and pharmacy.
But not all shakes and bars are supplemented appropriately (for a low-kilojoule diet) — some are particularly high in
sugar, and not suitable when trying to lose weight.