Know the Difference between a Good Replacement Shake & Those of Poor Quality


Replacement shakes could be a good alternative for a meal that offers good calories and nutrients to help you lose weight, but there’s no guarantee your chosen shake will work. Not all replacement shakes are of the same quality or provide the same needed amount of nutrients.

The Benefits

One of the leading benefits of these shakes is that they are fortified with a variety of minerals and vitamins. These shakes usually have fewer calories than a full meal might have, allowing for a meal replacement with needed daily requirements. Using a shake to lose weight will reduce your daily calories in order to gradually lose weight. A 40-week trial test was conducted in 2003 that found overweight and obese participants using replacement shakes lost more weight than those following a low-calorie diet.


Under USDA regulations, shakes are classified as dietary supplements but are not subject to the same regulations as other foods. Therefore, advertisements and marketing claims made by manufacturers do not have to be backed by scientific facts. They do not have to be accurate in their claims. Some replacement shakes do offer genuine nutritional benefits, others are loaded with sugar or fat content that are worse or at least no better than full meals. Therefore, some risks might be involved such as a negative impact on your health.

Facts Regarding Nutrition

A high-quality replacement shake should be low in sugar and fat but provide the right level of calories to keep you full for several hours. They should be high in protein and fiber which help to keep you satisfied for several hours at a time. A good meal replacement shake provides 20% of daily fiber and protein between 5 to 10 grams and only 190 calories. Many well-known nutritional shakes have 250 calories but only 1 gram of fiber and 9 grams of protein. They also have 18 grams of sugar for each supplement. These shakes could lead to weight gain or obesity.

Beware of Sugar Content

Many of these shakes are high in sugar which comes from sweeteners such as fructose.  Fructose is one of the worst sweeteners because it does not reduce your appetite and can cause cardiovascular damage. This kind of sugar can lead to obesity and metabolic disorders. If a shake has 11 grams per shake and you were to consume two a day, you will consume 22 grams of sugar which added to a regular meal will go well over the recommended daily intake.

Before considering a replacement shake or new diet plan to lose weight it’s advised you speak with your doctor or a registered dietitian to determine your best options. It is always advised that whatever way you go, make sure it’s healthy and long-term. You need a shake or diet plan that is a well-balanced, low-calorie diet that will give you daily servings of lean protein, fruits, whole grains, low-fat dairy, and vegetables.

Always read the labels on various replacement shakes to make sure the sugar level and calories are low and there are good proteins and other nutritional benefits. If you are intolerant to lactose, make sure they do not contain gluten or milk products.

Article Submitted By Community Writer

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