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7 Myths About Meal Replacement

2020 is a year in which replacement meals are the protagonists. Diets in which smoothies, soups, or bars replace one or more meals make a comeback.

Between the 70s – 80s, with the first space missions, people were fascinated by the idea of ​​having a nutritionally complete meal in an envelope. It is precisely in this context that replacement meals appear on the market. 

Although this type of product and diet has been on the market for some time now, people are still very skeptical, and numerous myths are circulating about replacement meals.

In recent years, the World Obesity Federation has been concerned with investigating these myths and claims, carrying out a comprehensive study by collecting analysis, facts, and evidence. 

They Don’t Work

To investigate the effectiveness of meal replacements, 23 clinical studies were considered, in which weight loss data were collected from people who followed a meal replacement diet versus a sample of people who followed a diet without. Includes meal replacements.

In each study, subjects who dieted using meal replacements after one year of dieting lost considerably more weight.

On average, people who consumed meal replacements lost 1.4kg more than those who followed another diet. Even more remarkable were the results of people who followed a meal replacement diet, combined with the help of a dietician, at least 2.2kg more than those who followed another diet (without the dietician’s help). And 3.9 kg more than those who had followed another type of diet with the assistance of a professional.

The Results Do Not Last Over Time 

Studies on long-term subjects found that people who followed a meal replacement diet could maintain their weight loss even after 4 years.

Consequently, the use of meal replacements is far from a temporary solution, nor is it the cause of the yo-yo effect. But rather a start to learning how to maintain a healthy lifestyle over the long term.

It’s A Boring Diet

How often have you thought that a meal replacement diet meant always being limited to the usual smoothies and bars? Often we lose sight of a diet, that is, achieving a healthy lifestyle to achieve the ideal weight.

Meal replacement can replace both a lunch and a snack, indifferently. We are giving the most imaginative people the opportunity to have fun in the kitchen with delicious, creative, healthy dishes.

Plus, smoothies have evolved dramatically over time. Nowadays, a wide variety of tastes and flavors suit all needs, from soups to bars, from smoothies to snacks. In short, a diet that is anything but poor and dull.

I Will Never Be Complete 

Meal replacements are often formulated to be rich in nutritious proteins and fibers that have a satiety effect on our body, decreasing our appetite. Consequently, although the portions may appear small in quantity compared to a good plate of pasta, their nutritionally complete content makes you more satiated and for longer than this, without making you feel the need to consume another snack immediately after the meal.

They Are Not Safe Products

Some people think that diets limiting fresh food consumption can cause headaches, insomnia, or fatigue. These are secondary symptoms often associated with any diet aimed at weight loss.

Unlike other diets, meal replacement diets help you consume the recommended amounts of vitamins and minerals, helping to avoid these symptoms.

It Is A Low-Quality Diet 

When you start a low-calorie diet, you often go to reduce the quantities of foods consumed daily. Consequently, consuming the right amount of essential nutrients is more challenging. What emerges from the study by the World Obesity Federation is that the use of replacement meals, despite significantly reducing caloric intake, continues to bring the necessary amount of nutrients, vitamins, and minerals to your body.

I Will Lose Weight, But My Health Will Pay The Consequences

Recent studies have shown that risk factors, including glycated hemoglobin HbA1C (used to diagnose Type 2 Diabetes), decreased more in people who took meal replacements in their diets than in those who followed other diets. 

So, if you are considering starting a weight loss diet, the latest studies suggest that including meal replacements can be a great option.

Although it is possible to resort to a nutritionally complete diet, even assuming only traditional foods, the replacement meals are still very convenient for obtaining a full and healthy diet without struggling with calculating the nutritional values by reducing your calories in this way without putting your health at risk.


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