These diet products in the form of creams, drinks … are renewed today with a clear tendency to plant ingredients. However, we must remain cautious.

To slim down without taking the head, it’s a little easier because no need to weigh food or cook! Especially since today, meal replacements are very varied.

 Sweet or salty, the formulas are ready to eat in the form of cream, drink, bar … or ready to dilute when presented in powder (soup, omelette). 

The principle: we replace one to two meals a day by one of these meal replacements which, according to the law, must provide necessarily 200 to 400 kcal. 

To avoid deficiencies, regulations also require that they provide a minimum of protein, essential omega 6, vitamins and minerals.

A manual to scrupulously respect

For a slimming purpose, taking a meal replacement must be done as part of a strict control of the total calories of the day. 

If you swallow a protein soup at noon and have fun at night, it’s lost! If you take at lunch a product that brings about 200 to 250 kcal, the best would be not to exceed 1500 kcal / day as in a conventional diet. 

An example of a balanced day that incorporates a substitute:

.Breakfast: 4 slices (80 g) wholemeal bread with 1 tbsp. to c. butter + 20 cl milk +1 fruit (440 kcal)

.Lunch: 1 meal replacement

.Collation: 1 white cheese with 3% + 1 fruit (150 kcal)

.Dinner: raw vegetables with 1 tbsp. to s. of oil +100 g of meat or fish cooked without MG + vegetables and 5 c. to s. (150 g cooked) starchy foods with 1 tbsp. to c. of oil + 1 natural yoghurt + 1 fruit (660 kcal)

Plant version is better?

Most meal replacers contain milk proteins and are therefore unsuitable for dairy intolerance. Several brands have recently released products in the air time composed of 100% plant ingredients.

 For example: Milical’s Oryoki line, Veggie meal MRN powder, Almond bar and Thin Delight seeds … A word of advice: when choosing a product, make sure it combines legume protein (soy, pea, lupine …) and cereal proteins (wheat, rice, corn …) to compensate for the nutritional deficiencies of both.

Do not confuse with the “liquid food”

Warning ! Some new products (type Feed, Smeal …) are not used to lose weight. They are also more caloric than meal replacement stricto sensu because they bring on average 600 kcal or more. 

These bottled liquid meals are based on American products originally intended for overbooked executives who do not have time to eat and who eat their meal with straw while continuing to strum on their computers.

 Zap the lunch break this way, this is obviously not a solution to recommend!

Meal replacements: they really lose weight?

According to Laura Serio, dietician-nutritionist, “To lose weight, you must consume fewer calories than burned: meal replacements are not more effective than a conventional low calorie diet. 

If you take two a day, the caloric intake is very low (about 1000 kcal): it loses weight quickly, but beware, there is a significant risk of yoyo effect! Most dieticians do not recommend them, even though these products can help when you do not have time to eat. 

If you take one at noon, better to have a snack to hold until evening. In case of regular use, it is better to seek the advice of a health professional, because the minimum levels imposed in some micronutrients (calcium, vitamins D and E …) are lower than the recommended intakes. Attention also to the risk of eating disorders,“.


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