Can meal replacements help with weight loss?
28 Nov 2011

Can meal replacements help your weight loss?

2 mins to read
Meal replacements allow you to save time and simplify your diet. Online personal trainer Andrew Cate shows how they can be part of a healthy weight loss plan.


Why use meal replacements?
Eating well when trying to manage your weight can be challenging, especially for people juggling a hectic lifestyle. Meal replacements are being used more and more to help people overcome some of the difficulties associated with eating well to lose weight. Meal replacements are specially designed to provide a portion controlled, low kilojoule, nutritious meal with minimal preparation time. A good meal replacement can fill you up while also tasting good enough to be something you don't mind having regularly. They are very convenient and a much better choice than fast foods. Used the right way, meal replacements provide a structured plan of eating that is easy to follow and can be a helpful tool in the fight against fat.

The research
There is scientific evidence to support the role of meal replacements in weight control. One collective analysis of six scientific studies examined the effects of using a meal replacement drink twice a day combined with one additional sensible meal. They found that subjects lost approximately 7 percent of their body weight over a 12 week period. Many of the subjects also maintained their initial weight loss after 12 months by switching to one meal replacement drink and two sensible meals a day. When the results were pooled, overweight people using partial meal replacements achieved significantly greater weight loss and maintenance compared to conventional reduced calorie diets at both three and 12 months. The researchers said meal replacements offer a number of benefits, including improved behavioural compliance, increased nutrition knowledge, more regular meals, and reduced snacking. They also said that meal replacements redirect food choices, potentially replacing kilojoule dense foods with healthier alternatives of known nutritional value.

How to use meal replacements to maximise your results
Whether you want to lose weight, or maintain lost weight, the following tips may help you to use meal replacements safely and effectively.

  • Use a meal replacement for the meals that cause you the most trouble. For example, if you already eat a healthy breakfast, focus on replacing lunch or dinner. However, it may help to mix and match the meals you replace occasionally to give your diet some variety.
  • While using meal replacements, try to ensure your normal meals are low in kilojoules and rich in high nutrient foods such as fruits, vegetables, legumes and lean meats.
  • Choose a quality meal replacement that contains a balance of low GI carbohydrates, proteins and healthy fats to provide energy and essential nutrients. Click here to find out more about Blackmores Superfruit Smoothies, a meal replacement that has been specially designed to help you feel fuller for longer.
  • Don’t replace more than two meals, or more than one meal and one snack per day, unless you are under medical supervision.
  • If your focus is weight maintenance, you may only need 1 meal replacement each day in conjunction with a healthy diet.
  • Don’t ignore exercise just because you are using a meal replacement. Try to maintain a regular program of physical activity which can help to maximise the weight reducing benefits of meal replacements.

Always read the label. Use only as directed.

References available upon request



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