Protein shakes instead of food: What's good and what's risky
Photo: Are protein shakes effective? (Freepik)
Replacing breakfast or lunch with a protein shake is a popular way to manage weight. These drinks promise satiety with minimal calories, but are they really a complete and safe alternative to regular meals? Ukrainian professor and dietitian Oleh Shvets explains whether protein shakes are effective for weight loss.
What are protein shakes?
Meal-replacement protein shakes have surged in popularity, particularly among people trying to lose weight. They promise satiety, nutritional benefits, and low calories. But is it really that simple?
Why are they effective for weight control?
The main advantage of meal replacement shakes is their composition. They are high in protein and often enriched with fiber, which keeps you full for longer, while providing far fewer calories than a standard meal. This helps create a calorie deficit without the discomfort of constant hunger, a key factor in weight loss.
The effectiveness of this approach has been confirmed by research. In one study, people trying to lose weight were divided into two groups. After three months, the group that did not use shakes lost only 1.5% of their initial body weight, while the group that replaced meals with shakes lost 7.8%.
Another benefit is convenience: they provide essential nutrients when you don't have time to cook, and they're a healthier option than fast food.
What are the downsides and hidden risks?
Despite the clear advantages, there are also significant drawbacks.
Artificial ingredients and sugar
Always read the labels carefully. To improve taste and extend shelf life, manufacturers often add artificial flavors, preservatives, and a large amount of sugar, which cancels out the health benefits.
Low quality
Not all shakes are equally good for you. Look for products that contain at least 3 grams of fiber per serving, with protein content equal to or higher than the amount of carbohydrates.
Too few calories
A serving of a shake usually contains 150-200 calories, which is much less than a full meal. Cutting calories too drastically can be risky. It's important to replenish your energy with other healthy meals and snacks throughout the day.
It's also worth noting that many shakes contain whey protein derived from cow's milk. If you're allergic or lactose intolerant, opt for plant-based alternatives.
Earlier, we shared simple snacks that can help flatten your stomach in 30 days.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
