Let’s Talk About Meal Replacements...
What are meal replacements?
Meal replacements are generally classed as products which aim to substitute a solid-food meal and are found in different forms such as bars, drinks and soups. They’ve been a controversial product on the market and are frequently debated in the media over how healthy and suitable they are in the diet. We’ve seen meal replacements on the shelves for years, but have recently seen a resurgence due to savvy marketing and rebranding.
Are they nutritious?
When compared to a balanced meal, replacements struggle to match up. Meal replacements can provide key nutrients such as protein and fibre, but tend to be communicated in a misleading way, leading to exaggerated health claims and savvy slogans. They’ve also come under fire for being high in added sugars, especially products such as milkshakes and snack bars. Sufficient quantities of vitamins and minerals are tricky to find in meal replacements causing concerns over deficiency if taken as part of a long term diet.
What’s their intended use?
Meal replacements have shown to be effective in weight loss programmes in a number of trials. A 2019 study found that a liquid meal replacement programme did show modest reductions in BMI, waist circumference, fasting insulin and diastolic blood pressure (1). It does still cite the need for further trials to affirm the findings and consider confounding factors like gender and age. Many studies also stress the importance of monitoring patients’ blood pressure and cardiometabolic markers in those undertaking meal replacement diets, as to ensure safety and identify any adverse effects (2).
Oral Nutritional Supplements (ONS) are products provided to patients in acute and primary health settings to deliver macro and micronutrients, they tend to coincide with a solid-food diet though some can be used as a sole source of nutrients (3). The majority of ONS are prescription only and closely monitored by health professionals including registered dietitians.
Is this a sustainable weight loss method?
With any weight loss method, the follow up period to assess long-term impacts is crucial to assessing its overall effects. It’s worth noting that a TMR diet (total meal replacement) is different to integrating meal replacements into a whole foods diet, as it substitutes every meal. The worry with strict meal replacement plans is that short-term weight loss will be achieved, but is incredibly difficult to maintain long-term as whole foods are reintroduced into the diet. Consuming liquified meals on a consistent basis is monotonous and difficult to commit to long-term, this can lead to further weight gain when the meal replacements are stopped.
Our Advice:
1. Meal prepping will save up time when looking for a convenient and balanced meal
2. Meal replacements could be considered starting blocks for a longer-term weight loss plan. Focusing on balanced meals made of whole foods as time progresses will ensure you are receiving key macro and micronutrients.
3. Especially if you are on medication, consuming regular meal replacement products may be of concern. Speak to your GP, a registered dietitian or registered nutritionist for further advice.