How To Lose Weight With Meal Replacement Shakes? Right Way

How to Lose Weight With Meal Replacement Shakes? Right Way

Last Updated on June, 2024

If you’ve read up a lot about them, something you’ll notice people say is that meal replacement shakes “help” you lose weight. However, they mean that these supplements are only a way to alter your diet and make it better suited to weight loss.

The supplements themselves won’t cause weight loss. That’s something you’ll have to manage yourself by following some other steps while also drinking these shakes. If you aren’t sure what these steps are, let’s jump into it! Here’s what you need to know about these drinks, including how to lose weight with meal replacement shakes.

How Meal Replacement Shakes Work?

meal replacement shake Dumble cherries and measuring tape on the table

Meal replacement shakes aren’t going to make you lose weight automatically. So, what do they do? Well, the answer to that lies in their nutritional information. These drinks are filled to the brim with various nutrients and beneficial ingredients. 

You can drink one of these to replace a full meal and get all those goodies inside while at the same time getting a lot fewer calories than an entire meal would provide. They have an excellent nutritional density and are a great way to cut down on calories. So, that’s your answer. They’re just an excellent way of cutting down on calories. 

On the plus side, they’re super convenient. This means that anyone who leads a busy life can make sure they don’t have to skip meals as long as they have a bottle of these supplements. But, all of these things only apply if the meal replacement you purchase is good. So, let’s cover how to make sure of that.

Related: How Much Weight Can I Lose With Meal Replacement Shakes?

How to Choose a Meal Replacement Shake For Weight Loss?

Meal Replacement Shakes

If you’re making a commitment and want to lose some weight, it’s best to do so in the best way possible. That means making sure you buy the best meal replacements instead of something that won’t help. If you’re not sure how to do that, here’s a quick summary of things:

  • Make sure that the meal replacement is filling. You don’t want something that you’ll be hungry for an hour or two after drinking. That ruins the whole point of these supplements and will make you consume extra calories, which is no good. More dietary fiber means that the shake should be more filling. Plus, you can check others’ reviews to get a better idea of how filling the shake is.
  • There can’t be too many fats or carbs in the shake. Unless you’re on a particular diet like keto, which requires high fats and low carbs, you should make sure that the number of these two nutrients is relatively low. Consuming an excess of these is a sure-fire way of weight gain.
  • Since we’ve mentioned nutrition, make sure that the nutrients inside are healthy. There’s safe protein, unsafe protein, healthy fats, unhealthy fats, etc. When buying a shake, you need to study its nutritional information to make sure that the product is always on the safe side.
  • We keep mentioning nutrients, but in our defense, that’s the whole point of these drinks. With that said, one of the primary nutrients in them is protein. You’ll want lots of this for weight loss, especially if you plan to work out. Your body uses this to build muscle and cut down on fat. Plus, it has all kinds of other health benefits too.

In this guide, we’re comparing all the information of the best meal replacement shakes out in the market.

Some Ways to Use Meal Replacements for Weight Loss

a man standing on the weight scale

Now that you know how they work and what ways to buy the right one, how do you use a meal replacement shake to lose weight? Again, there are many options here, meaning you should be able to find a method that best suits your needs.

The first method is to eliminate all snacks from your daily diet. Unhealthy snacking is one of the main culprits of weight gain and is something we’ve all been guilty of at one point. So instead of sneaking in that chocolate bar or piece of cake between meals, consider drinking a sweet (and healthy!) meal replacement instead.

It’ll give you needed nutrition, keep you full until the next proper meal, and make sure you don’t consume too many extra calories. Since you’re using it just as a snack, make sure that the serving size is relatively smaller. Otherwise, it might cause weight gain if you aren’t careful.

Other than that, another thing you could do is replace a full meal entirely. Drink one of these supplements instead of having a full breakfast, lunch, or dinner. That way, you can cut down on many calories while ensuring that you don’t cut down on nutrition. It’s one of the most effective ways of making these shakes work.

Lastly, the final and arguably best way is to drink these while working out regularly. Your body needs to put all those healthy nutrients you’re consuming to good use. When you’re working out, you’re focusing energy on specific body parts.

Those parts are where the nutrition is used, helping you cut down on belly fat or fat. If you work just a bit harder, these meal replacements can help you build muscles once you’re done with the weight loss part.

Recommended to read: When to have meal replacement shakes?

Is Workout Essential for Losing Weight With Meal Shakes?

If you’re feeling a little lazy and don’t want to work out, don’t worry. They aren’t essential for losing weight. While it’s certainly true that it’s easier and better to lose weight with exercise, you can lose it without any hard, physical work.

You can use the other two methods we mentioned. If you don’t want to work out and still need to lose weight, your best (and pretty much only) bet is to manage your diet well. Don’t eat any junk and stick to healthy foods. Eat moderately, and use meal replacements responsibly.

Potential Issues With These Supplements

Meal Shakes and fruits on the table

Like with anything else, there are potential issues with these supplements if you aren’t careful with them. Most of these come from specific ingredients, meaning you can avoid them as long as you avoid those ingredients.

Artificial sweeteners and flavors are horrible if you consume them too often. They lead to diseases, physical issues, and even mental ones after continued consumption. Similarly, too much of a specific macronutrient, such as too many fats or too much protein, will cause issues. (1)

Another potential issue is allergens. This includes nuts, dairy, soy, or anything else someone can be allergic to. Luckily, there are many allergen-free meal replacements, so you can try these out if you have issues with specific ingredients.

You can avoid all of these by just being a little careful. Avoid all the harmful ingredients and get products that customers can vouch for. Other than that, make sure you moderate your consumption by not drinking too many in a day.

Here’s a list of best meal replacement shakes out in the market.


If you’ve read everything so far, you now know how to lose weight with meal replacement shakes. But, as you can see, there isn’t much to it. The real hard work is staying dedicated and committing yourself.

Just manage your diet and give your body some time by staying active. Once you do that, you’re sure to cut down on a few pounds while drinking these supplements! For further assistance, we urge our readers to go through this article. It’s one of the best for those on a weight loss journey.


You can drink meal replacements either before or after workouts – both have their own benefits, so it depends on which suits your needs best.

It is recommended to drink no more than 2 of these per day if you are looking to cut down on weight healthily.

If you only drink meal replacement shakes, you will likely experience negative side effects such as weakness, nausea, fatigue, and other health issues.



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Jennifer Pantall
Jennifer Pantall is a Nutrition Therapy Practitioner. She loves tennis and has one daughter with a lovely husband whom she adores. Jennifer also loves to spend time outdoors playing with her dog or walking in nature. You can find more about me here.

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