Meal replacements
What are?
They come in the form of drinks, powders to be diluted, biscuits, bars or even soups. Meal replacements are neither food nor medicine, but dietary products, subject to specific regulations.
They are used to replace one or more meals, to keep weight under control. Low in calories (from 200 to 400 Kcal per serving), they contain a lot of proteins (for the maintenance of muscle mass), a sufficient quantity of slow carbohydrates (for a "lasting energy), some lipids (for essential fatty acids) and fiber (to give the feeling of satiety) To make up for the deficiencies caused by diets, each meal replacement thus provides at least 30% of the recommended intake of vitamins and minerals.
See also
Why is breakfast the most important meal of the day?
Their goal is to help people who want to lose weight to respect a low-calorie diet, with a single and calibrated contribution. You can also resort to these products occasionally, to recover excess, without starting a real diet.
Even in the context of a weight loss diet, it is preferable to limit the consumption of meal replacements to one meal a day, and provide balanced menus for the other meals. They must be associated with a drink, to hydrate the body, but also with dairy products, vegetables or fruit, to increase the food bolus and satiate you in a lasting way.
The pros
- Meal replacements result in substantial and almost immediate weight loss. In this sense, they represent an interesting help to start, and motivate, a weight loss.
- If used from time to time, they are effective for recovering excess or replacing a meal that would have been skipped without them.
- Depending on the brands, they can be cheaper than a lunch in a snack bar, canteen, restaurant or, sometimes, at home.
- They are very easy to use and fast.
The cons
- They create frustration. In addition to the lack of flavor, meal replacements do not give the impression of making a satisfying meal. Their use can be depressing or make you want to nibble.
- They do not satiate permanently. Their consistency is usually liquid (soups, purées or soups) and not full: they must not be chewed, and they take up little volume in the stomach.
- They can cause deficiencies. Some meal replacements are high in micronutrients, while others contain few. Used for short periods, they are not likely to cause vitamin deficiencies. But in the long run, on the other hand, it is preferable that they are supplemented by other foods.
- They do not help to have a correct diet. Meal replacements do not teach how to lose or maintain weight by dosing food, or to adopt a "healthy and balanced diet."
- They promote the yoyo effect. If, after using them, there is no change in diet, the pounds regain easily. Especially after a period of frustration.
Conclusion
To the extent that they allow you to lose weight quickly without generating deficiencies, meal replacements can be an interesting aid in losing weight.
They can be an integral part of a strict low calorie diet, but are not recommended for people who do not have the right morale. Their monotonous and repetitive side is also not recommended for those who are low motivated or prone to hunger pangs.
