If you are one who does not have time to make a healthy breakfast, you probably love meal replacements. Too busy at work to take a break for lunch? Make it a liquid lunch. Meal changes are completely practical. They are quick and easy to make. Damn, you do not even have to soil a mixer if you buy it in a bottle. They are light nutrition. No chewing required.
If you are trying to lose weight, they can also make sense. Many shakes contain fewer calories than the regular meals they replace. If you are worried that you are not getting all the nutrients you should be, they can ensure that you get the essentials that your regular diet may not provide.
With so much going on, what’s not to love about meal replacement shakes? The potential negative side effects, that’s what. Read on and for more information on how to eat healthy, do not miss 15 underrated weight loss tips that actually work.
You do not need them.
Liquid meal replacements are certainly healthier than ordering fried chicken wings, but they are not necessarily healthier than a healthy solid food that they can replace. “I would not be a dietitian if I did not point out that you can get all the nutrients you need, both macronutrients and micronutrients, through solid foods,” says Brittany Lubeck, RD, a registered dietitian and consultant for Oh so spotless.
“Meal replacements should be used to cover all the nutritional gaps in your diet that you are aware of,” she says.
You can miss fiber and more.
“Many liquid protein and meal replacement shakes lack sufficient fiber, which is important for gut health, digestion and heart health,” he said. Diana Gariglio-Clelland, RD, a nutritionist on staff for NextLuxury.com. “Unless your shake has fiber added, it’s probably missing.” In addition, there may be a lack of other beneficial nutrients such as antioxidants that you would get from eating whole foods.
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You can stop gaining weight.
Another surprising side effect of meal replacements related to the above is weight gain. “Because many people are too low in calories, after drinking one you can still feel hungry and stop eating a more calorie dense food,” says the nutritionist. Ana Reisdorf, MS, RD, a registered dietitian for Wellness Verge. “I would not recommend anyone who is less than 300 to 400 calories each. Meal replacement shakes are not a long-term solution for weight loss.”
You may be deficient in beneficial phytochemicals.
Herbal foods such as fruits and vegetables contain phytochemicals, which are compounds that produce its color, and provide a number of health benefits. “Meal replacement cookies are fortified with vitamins and minerals to meet nutritional needs, but they do not provide the same benefits as eating a variety of fruits and vegetables,” says Gariglio-Clelland. Some meal replacements take this fact into account and pump up the additives. “I like Invigor8’s SuperFood whey protein shake because it contains green vegetables, essential fatty acids, adaptogens, probiotics and digestive enzymes,” says nutritionist Reisdorf.
READ MORE: Surprising side effects of not eating enough vegetables, science says
You may have a stomach ache or worse.
Be aware that there are no safety tests or rigorous approval processes for the Food and Drug Administration for dietary supplements as for medicines. And supplements are not required to list potential negative side effects on the package. As a result, you may have a negative reaction to the chemical preservatives (sodium benzoate), thickeners (carrageenan, an inflammatory ingredient) or stabilizers (xanthan gum) in them.
As a dietitian, I encourage people to choose one protein powder or meal replacement that is third-party tested and does not contain unsafe ingredients or contaminants, he says Mary Wirtz, MS, RDN, CSSD, a nutrition consultant at Mom Loves Best. “To see if the protein powder you are taking is a third-party test, visit NSF International, “she suggests.
Meal change shakes can still be useful for weight loss or a quick and comfortable meal, but if you now feel a little shaky about them and want to focus on nourishing whole foods, try these foods that reduce inflammation and slow aging.
Read this next:
- The 9 best meal replacement bars, recommended by nutritionists
- The best meal replacement cakes and powders, according to dietitians
- Surprising side effects from drinking protein shakes, science says
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