Man holding TrueFit ready-to-drink meal replacement shake, meal replacement shakes for weight loss

The Truth About Meal Replacements


The Truth About Meal Replacements

by Registered Dietician Tony Castillo


A common struggle people face on their fitness and nutrition journey or while reaching their goal weight is finding time to prepare healthy meals. If you can relate, then a meal replacement shake is a great alternative.

Meal replacement shakes are supposed to provide you with the nutrition of a full meal. Some come in prepared packaging like bottles or cans while others come in powder form that can be mixed with milk or water. Most shakes contain between 200-400 calories and typically have a good amount of protein, fiber, and essential vitamins and minerals.


The benefits of a meal replacement shake

When you’re in a time crunch and need something quick and easy to satisfy your hunger, a meal replacement shake does the job. It’s convenient and you can take it wherever you go.

 A meal replacement shake serves as a good source of calcium, potassium, iron, and vitamin B. Not only is it high in protein to keep you full, but it may even help you reach your goal weight faster because it’s typically lower in calories than a normal meal.


What are some cons of meal replacement shakes?

The ingredients of a meal replacement shake can be questionable, so it’s important to do your research.

You may find that some shakes contain corn syrup, added sugar, partially hydrogenated oils, artificial flavors, and even chemical preservatives. And while some of them are marketed for weight loss, they contain more added sugar than they do protein.

 RSP Nutrition’s TrueFit shake along with their TrueFit meal replacement powder have a good amount of protein, fat, and carbohydrates. There’s also plenty of fiber so you stay fuller longer and maintain your energy throughout the day. They also have it available as a plant protein powder to suit a vegan lifestyle!

Additionally, the shake doesn’t contain any sugars or artificial sweeteners. This is great because a lot of people opt for a smoothie when they think of meal replacements, but smoothies tend to be loaded with sugars and artificial ingredients. 

Now another challenge some might face is understanding that meal replacement shakes aren’t meant to be long-term weight loss solutions. Having only shakes instead of meals isn’t an effective strategy, especially because you’re not getting whole foods like fruits, vegetables, and legumes.

Meal replacement shakes also don’t fix unhealthy eating habits. That’s something you need to work on with time, patience, and discipline.


How do you choose a good meal replacement shake?

 Just as there are things you don’t want in a meal replacement shake, there are things you do want. Here’s what to look for: 

  •  At least 15g of protein
  • At least 3g of fiber
  • Less than 10g of sugar
  • Zero corn syrup
  • Zero hydrogenated oils
  • At least one-third of your daily vitamins and minerals

RSP Nutrition’s TrueFit meal replacement shake meets these standards. It has 20g of protein while their powder has 25g. They both have at least 3g of fiber and neither of them contain any sugar.

Meal replacement shakes are great for their convenience. Before you go out and buy one, however, make sure you’re not trying to mask a bad eating habit. Find something that will keep you full and satisfied, but remember not to rely on it. And don’t forget to check the ingredient list for high amounts of protein, low sugar, and zero artificial ingredients.

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