'Meal replacement' meals and meal replacement programs are the commercially manufactured meal replacement foods and 'diet' programs that come in a variety of forms with some of the more popular being 'milkshakes', 'soups', and 'snack bars'. These items are generally of high protein, and moderate to high solute (salt) levels, and usually come with some vitamins and minerals added and other food additives. They are packaged professionally usually boasting of a set 'diet' regime. There are two types of diet: 1) being comprised of only meal replacements in the program and 2) designed to replace only a couple of meals during each day.
Meal replacement mechanics
Meal replacement items use a combination of food properties to elicit their potency. Most are of low energy density and have a high protein content as their main constituent to deliver its satiety properties reducing the consumer's urge to overeat. Moreover, they are often presented in portion-controlled sizes to further reduce calorie intake. By controlling our food intake and our hunger cues we have much better control over our calorie intake and consequently our weight.
The main impulse for meal replacement use is in its allure and potential to deliver rapid weight loss. Some research suggests they can potentially result in one to two kilograms of weight loss per week when used correctly with the right individuals and so with potential like this it is no wonder why so many people opt for this silver bullet. This may well be good, but what risks do they pose for our health?
Meal replacements are not meant for anybody or everybody. While they can be beneficial to a small part of the population in special circumstances and under close medical supervision, they can be quite detrimental to others with side effects both minor and severe. Signs, symptoms and conditions to watch for are fatigue, dizziness, headache, blurred vision, nausea and vomiting, diarrhoea, to more serious health implications such as peripheral neuropathy, numbness, palpitations, hair loss, syncope and cholecystitis. While reported to be uncommon under medical supervision and regular dietetic monitoring, ad hoc use of meal replacements will most likely increase the consumer's health risk to these conditions. What also needs to be noted are consumer contraindications, such as lactose intolerance or pregnancy, children and teenagers, not to forget those more complex existing conditions such as type II diabetes, kidney, liver or heart problems.
How nutritious are meal replacements?
In recent nutrition science studies it was found that of the 17 full meal replacements from 11 different brands were analysed. From these, none of the 'very low energy diets' were found to be nutritionally complete, not even meeting the RDIs or even what is considered an adequate intake for a representative obese male or female. In fact, only 12 per cent of partial meal replacements were deemed nutritionally complete for meeting RDIs, and only half of the meal replacements analysed were able to meet the nutritional requirements of 50 per cent of the average population. Some met the nutrient recommendations for one sex only, while only two programs managed to meet all RDIs for all nutrients for both sexes. The remaining 88 per cent were reported to lack nutrients such as magnesium, iron (required for the production of blood cells and its big role in body energy), calcium (for muscle contraction, bone strength and longevity), folate (for its role in cell production for skin, digestive system and blood cells) and other nutrients such as phosphorus and potassium.
Will they help us lose weight?
The question asked most often is 'do they work for short-term weight loss?' and the answer is 'yes they do'. However, while in the short term they do result in weight loss, there are substantial implications for our long-term health. This includes an increased risk in heart, kidney and liver problems from potential electrolyte imbalances, higher risk of gall bladder disfunction and cholescytitis. As shown in recent science, there are basic deficiencies from nutrients not supplied by these meal replacements if consumed on their own for extended time. This has longer term consequences on such things as cognitive and physical performance, the presentation of vitamin or mineral deficiency diseases such as in the case of folate, both red and white blood cell reduction as well as wound healing is compromised.
Other potential chronic long-term problems include band-aiding of life skills such as healthy food selection when shopping or at restaurants, and even cooking which can seem trivial. There are also longer term implications on our connection to the environment and our friends and family with the removal of oneself from social meals and celebrations and the enjoyment we share in these moments. Can you imagine dinner and you asking your family member to pass you an extra helping of protein shake? Moreover, the cost of long-term continuation on these is quite substantial with price per serving costing up to $3.95 for a 'slimming bar.' So how can we improve our health and still lose weight?
The bottom line is that rapid weight loss is not sustainable or good for your health. If you are wanting to shed some winter kilos then the safest and most permanent way to achieve this is to train regularly and with variance, and ditch the junk food for whole, clean foods. As much as you may wish, there is no silver bullet for weight loss. You need to put the hard yards in if you want to reap the reward of optimal health and wellbeing.
Reference:
- Collins C Jones J Sherwood D (2009) Formulated meal replacements: a Comparison of the nutritional adequacy of available products. Nutrition and dietetics 66:12-19.
Article by Chris Everingham, B N&D, APD, AN
Chris is an accredited practising dietitian, accredited nutritionist and director of Lifted Health. Chris is currently the personal training manager for Fitness First, Tuggerah (NSW) and is one of few personal trainers with a Bachelor of Nutrition and Dietetics and a background in Wellness Coaching. Chris can b contacted via everinghamc@gmail.com
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