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Meal replacement shakes: Advantage, Disadvantage and recipe

by Alivia Nyhan
Published: Last Updated on

Meal replacement shakes should not be confused with protein shakes : the former have a sufficiently complete nutritional contribution to replace one of the three main meals of the day, the latter are an ideal protein concentrate to take before or after training physical to protect muscle tissue, among other benefits.

Meal replacement shakes are made up of proteins, vitamins, and minerals that provide the body with all the nutrients it needs to function properly and stay healthy. These preparations are low in fat and carbohydrates, which is why they have become a healthy and quick option to prepare for those who want to maintain a balanced diet or want to lose weight. Currently there are many smoothie options that we can find in the market and health food stores, however, there are those who prefer to prepare them at home and consume a more natural food without additives. If you are one of those who lean towards the homemade option, we invite you to continue reading this FastlyHealarticle where we tell you what they are and we teach you how to prepare the best meal replacement shakes.

Benefits of meal replacement shakes

  • They are fortified by a wide variety of vitamins, proteins and minerals that allows the body to receive all the necessary nutrients to function properly and not to weaken during weight loss.
  • They are composed of a large amount of protein, which helps the person feel more full after meals, which helps prevent bingeing and anxiety to eat .
  • They contain active ingredients that help the body speed up its metabolism to improve the burning of accumulated fat.
  • They are low in fat and carbohydrates, so they offer a low caloric intake.
  • They are high in fiber that helps eliminate fat and stimulates intestinal transit to combat constipation and purify the body of toxins and waste.
  • Accompanied by a healthy diet and exercise routine, they are an ideal ally during weight loss.
  • Controls blood sugar levels, as well as excessive insulin production.
  • The commercial version of these shakes – Deliplus, Decathlon, Herbalife or Bimanan – are very easy to prepare, so it helps save time and is much more practical than cooking.

Disadvantage of meal replacement shakes

  • Eating can be monotonous and, despite the feeling of fullness, the person may need or miss eating a normal meal.
  • Although it is not proven, it is believed that those who lose weight by taking meal replacement shakes have difficulty maintaining the same weight.
  • The consumption of these shakes prevents the person from learning to eat healthy as a lifestyle, as well as making it difficult to control the portions at each meal.
  • Each person is different and in some cases it has been observed that those who have lost weight by consuming these types of drinks have suffered the dreaded rebound effect , that is, they then gained twice the number of kilos they lost.

How to make homemade meal replacement shakes?

The most successful meal replacement shakes are those that we find in health food or sports stores, since they contain a special concentrated preparation that is presented in powder and that you just need to mix it with water to obtain a sufficient supply of fiber, protein and carbohydrates. In addition, these shakes are fortified with ingredients that help stimulate fat loss and, in view of their results and good reception from the public that consumes them, you can find them in different flavors.

However, there are those who prefer to make a homemade meal replacement shake for a healthier and less expensive drink. If this is your case, you should know that it is best to drink your shake one hour before lunch and not use it as a meal replacement juice, since it is a natural version that is not fortified with additives, the effect may be satiety is not the same as offered by commercial shakes. Therefore, it is advisable to consume the shakes that we will present below in one of the following ways:

  • As a snack to combat hunger and anxiety between meals.
  • 1 hour before the main meal to reduce appetite and start reducing portions.
  • As a food substitute for dinner.
  • You should never consume more than 2 shakes a day.

How to make meal replacement shakes?

You can make meal replacement shakes by always mixing a protein serving, a fiber serving, and a complex (slow-absorbing) carbohydrate . To make these drinks more effective you can add antioxidant foods or fruits such as pineapple, which is also a diuretic, anti-inflammatory and fat burner.

The most complete and recommended protein in these cases is egg white, fiber can be obtained from foods such as oats, flax seeds, vegetables such as watercress or fruits such as pineapple. The carbohydrate can also be substituted for a good fat like avocado, peanut butter, a cup of low-fat yogurt or a cup of low-fat milk. Here are some recipes for you to prepare the best meal replacement shakes at home.

Banana Peanut Smoothie


  • 4 egg whites.
  • 1/2 plane tree the cambur.
  • 1 tablespoon of peanut or peanut butter.
  • 2 tablespoons of rolled oats.
  • 1/2 glass of water

Preparation : add the water, the egg whites and the oats to the blender and process at high speed. Then add the rest of the ingredients and mix until you have a creamy consistency. Serve a glass with plenty of ice and drink. Peanut butter is an excellent option when you want to add healthy, satiating fat to your diet. Oatmeal offers one of the best types of fiber that you can find in food, as it helps accelerate metabolism and stimulates the burning of accumulated fat.

Yogurt, vanilla and pineapple smoothie


  • 4 egg whites.
  • 1/2 glass of skimmed yogurt.
  • 1 spoon of vanilla.
  • 2 slices of pineapple.
  • 2 tablespoons of flax seeds.

Preparation : put the ingredients in a blender until you get a homogeneous mixture. Then serve in a glass with plenty of ice and drink very cold. If you want you can add saccharin to improve the flavor. In view of the fact that pineapple is a purifying and diuretic fruit, we recommend taking this shake between breakfast and lunch, so that you can take better advantage of its benefits throughout the day.

Chocolate, chia seed and strawberry smoothie


  • 4 egg whites.
  • 1/2 glass of skimmed milk.
  • 2 tablespoons of natural cocoa powder.
  • 1 tablespoon of chia seeds.
  • 6 strawberries, chopped into pieces.

Preparation : mix all the ingredients in the blender except the chia seeds . Process until you get a homogeneous and creamy mixture. Serve in a glass and add the tablespoon of chia seeds and sweetener to taste. Chia seeds are an excellent option to stimulate weight loss naturally. In the following FastlyHealarticle we explain how to lose weight with chia seeds . The strawberries in this smoothie have a powerful antioxidant effect.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to The best meal replacement shakes , we recommend that you enter our Food category .

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