The weight loss industry is a multimillion-dollar industry. And meal replacement shakes make a huge part of it. Dieting has made meal replacement shakes seem like the perfect ‘quick fix’ for fat loss especially because of their ‘convenience’. However, liquid calories are not all they’re cut out to be. They might seem simple, convenient and effective, but they don’t support long-term fat loss or optimal long-term health, the same way solid food does. Solid nutrient dense food should always be your priority, especially over shakes, smoothies, or any kind of liquid diet.
Solid Food Keeps You Fuller for Longer
One of the biggest reasons people struggle with cravings and overeating is hunger and lack of satiety. Solid food requires chewing, takes longer to digest, and activates the body’s natural fullness signals. In contrast, liquid meals pass through the stomach much faster, which means hunger can return sooner.
A study published in the American Journal of Clinical Nutrition found that liquid calories do not provide the same level of satiety as solid calories, leading people to eat more throughout the day (Cees de Graaf, 2011).
Your Body Burns More Calories Digesting Solid Food
The digestion process itself requires energy. This is known as the thermogenic effect of food (TEF). Protein in particular requires the most energy to break down. This is why consuming adequate levels of protein, whole food diet is superior for fat loss. Around 1.5-2g of protein per kilo of body weight, per day, is ideal for women in midlife who are also strength training.
When you eat solid food, your body works harder to break it down, burning more calories in the process. But when you drink your meals, digestion happens too quickly, leading to fewer calories burned.
Meal Replacement Shakes Are Not Sustainable
Anyone who’s ever followed a liquid diet or relied on shakes for weight loss, knows that when you stop them and revert back to solid food, the weight comes back, and usually, with interest!
That’s because shakes don’t teach you how to eat properly. They don’t help you develop long-term habits; they don’t train your body to feel full from real food, and they often lack the fibre, enzymes, and micronutrients needed for proper digestion.
A long-term study on weight management found that people who rely on meal replacements regain weight faster than those who follow balanced whole-food diets (National Academies Press (US); 2004).
Solid Food Supports Digestion & Gut Health
Your gut thrives on real food, not processed shakes. Whole foods provide fibre, enzymes, and nutrients that feed good gut bacteria, regulate digestion, and prevent bloating.
Shakes, on the other hand, often contain artificial ingredients, preservatives, and synthetic vitamins, which can disrupt gut health over time. Not to mention, they lack the fibre necessary for proper digestion and stool elimination. A study in the International Journal of Molecular Sciences, suggests that artificial foods negatively impacts gut microbiome, causing an imbalance that may contribute to metabolic and digestive issues (Zhang, 2022).
You Need to Learn How to Eat for LIFE
Shakes might feel like an easy solution, but drinking shakes is not really a lifelong solution to fat loss or health.
If you want lasting results, you need to learn how to fuel your body with real, nutrient-dense foods in the right portions.
Swapping shakes for real meals will help you:
- Regulate blood sugar levels
- Stay fuller for longer
- Build lean muscle and burn more fat
- Improve digestion and nutrient absorption
- Make weight loss sustainable for life
So, ditch the Shakes & Choose Real Food!
There’s no shortcut to fat loss that’s sustainable. If you want to get lean, feel strong, and keep the weight off, focus on solid, whole foods over liquid meals.
Yes, protein shakes can have a place as a supplement, but they should never replace proper meals. Real food fuels real results.
In my coaching programs, I teach you how to drop excess fat whilst still fueling your body sufficiently in line with optimal health. So if you’re not sure how to fuel your body sufficiently, battling to lose unwanted fat, struggling to find something that is simple, convenient and sustainable, contact me, about how I can help you.
- Coach Terri
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