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The theory
Meal replacement shakes replace some or all of your meals and snacks with a milk or soy-based supplement that is low in calories and fat.
The plan
There are two types of meal replacement drinks: Over-the-counter ones such as SlimFast and those that are medically-supervised like The Cambridge Diet. Over-the-counter plans suggest that you replace two meals and one snack with their product, then eat a healthy, balanced third meal low in fat and calories. Medically supervised plans require that you use their product for your entire food intake for a specified amount of time. Intake is typically less than 1,000 calories per day.
Pros
What could be more simple or convenient than mixing up a shake, or popping open a ready-mixed can for your meals or snacks? Liquid meal replacements are low fat and often fortified with most vitamins and minerals.
Cons
You may quickly tire of drinking your meals and find yourself longing to sink your teeth into some solid food. These plans don't teach lifelong food habits that allow long-term weight maintenance.
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Duration
Supposedly indefinite, but unlikely and unwise.
Checklist
- Restaurants: Yes, if you don't mind drinking your shake while everyone else eats.
- Alcohol: No.
- Caffeine: No.
- Need to buy special foods: Yes.
- OK for vegetarians: Look for soy-based products if you don't drink milk.
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What the pros say
If you use liquid meal replacements occasionally instead of skipping a meal or choosing a high-calorie fast-food lunch, that's ok. But, these meals are not suitable for long-term use, do nothing to educate you about how to manage your eating habits and food choices, and are no substitute for balanced meals. A 1,000 calories a day is neither healthy nor sustainable.
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