With the global epidemic of obesity and its related illnesses, medical research has been evaluating the use of meal replacement supplements (MRS) for weight loss. Commonly called shakes, MRS have become very popular and, as the name suggests, they are designed to replace regular meals. For over thirty years, they have been used for nutritional support as well as in weight-loss programmes. I myself have successfully used shakes (MRS) to assist thousands of people successfully lose weight.
What is a shake?
A shake (or MRS) is a portion-controlled, balanced meal in a drink. It usually contains less than 250 calories and is used to replace an entire meal. This helps you safely reduce your total calorie intake without compromising your nutrition and, thus, lose weight in a healthy way. The best shakes are low in fat and calories, but generous in healthy protein, various vitamins, minerals and fibre. High-quality shakes are very nutrient-dense and calorie-poor and are really the healthiest fast food money can buy.
How effective are shakes?
A good answer can be found from a study published in the American Journal of Clinical Nutrition. Researchers in Germany assessed the effects of low-calorie diet using shakes for weight loss in a group of 100 obese patients who were divided into two groups. Group one went on a low-calorie diet consisting of conventional foods. The second group used shakes and snacks. Two years later, average weight loss in the group using the shakes was twice as great compared to the group relying on conventional methods.
Other research presented at a meeting of the North American Association for the Study of Obesity showed that people who followed a meal replacement plan for 10 years weighed, on average, about 33 pounds less than people who didn't use a meal replacement plan. This is one of the longest ever weight-control studies using meal replacement shakes. The results of both these studies indicate that shakes are an effective weight-loss strategy in both the short term and the long term. Approval ratings of shakes by patients have been high, with very favourable scores for appetite control, satisfaction and taste.
How do shakes work?
Meal replacements help people lose weight by providing a controlled amount of calories and fat in a prefixed portion. They can simplify meal planning because they are convenient — easy to purchase, easy to store, and requiring little preparation. They also are reasonably priced, usually costing less than the meal they replace.
Most weight-loss programmes that use shakes recommend replacing two meals per day with shakes along with one regular meal to lose weight. Later, replacing only one meal per day will maintain weight. As an added bonus, reducing body fat results in decreased risk of diabetes, high blood pressure, osteoarthritis and heart disease. In my medical practice, I have seen these conditions disappear as a side effect of using shakes for weight loss.
Having a shake instead of a regular meal helps you to reduce your calorie and fat intake and control your blood sugar levels. If you are diabetic, as you lose weight using meal replacements you will likely notice an immediate reduction in your blood sugar levels, because you will be consuming fewer calories and less carbohydrates than you would with your usual meal.
What are the drawbacks?
Not all meal replacement shakes are equal. Some popular brands, in my opinion, contain far too much sugar and are milk based. I recommend a soy-based shake with a low simple sugar content. Some people find meal replacements boring and have feelings of deprivation. High-quality shakes offer various flavours with several recipes for making them interesting.
If you are diabetic, and have a blood sugar imbalance, check with your doctor as he may want to decrease your dose of diabetic medications. Also, there are lots of books and websites with creative ideas for making weight loss even more effective while using shakes.
BOTTOM LINE: If you have trouble with portion sizes, eating too often or choose foods high in carbs and fat, shakes will help you. We all know that losing weight is one thing, but keeping that weight off is a completely different story. Just one shake per day will help maintain your weight.
You may e-mail Dr Vendryes at vendryes@mac.com, or listen to An Ounce of Prevention on POWER 106 FM on Fridays at 8:00 p.m. The programme streams live on go-jamaica.com
Sample weight-loss menu using shakes
MEAL FOODS
Breakfast
Meal replacement shake
Snack
Fresh fruit or vegetables/herbal tea/nuts/protein bar or drink
Lunch
4-6 ounces fish or low fat poultry (preferably organic)
One small starch serving
Three vegetable servings (include a salad)
One fruit serving
One serving of soy milk, ice tea or vegetable juice
Snack
Fresh fruit or vegetables/ or herbal tea / nuts/protein bar or drink
Dinner
Meal replacement shake
Drink at least eight glasses of water each day.