Do meal replacement shakes work for weight loss?

Thinking of using meal replacement shakes as part of a weight loss plan? Here’s what you need to know.

Have you committed to losing weight? Whether this is your first attempt or you’ve tried before, it can feel both exciting and daunting. The good news is that, by following a consistent plan, the power is in your hands. 

There are lots of weight loss plans out there. But one increasingly popular approach is to use meal replacement shakes. The exact method varies, but you essentially switch out one or two daily meals with a specially formulated shake. 

So, how do meal replacement shakes for weight loss work? And are they effective? We analysed published research and spoke with AfN-registered nutritionist Jessica Stansfield, Nutrition Manager at Huel, to find out whether or not weight loss drinks can really help shake it off. 

Read our weight loss guide for beginners 

This article explains:

• What meal replacement shakes are

• Evidence for their effectiveness

• Pros and cons of diet meal replacement shakes

• How to get started

What are meal replacement shakes?

Meal replacement shakes are specially designed drinks that can be used as part of a weight loss strategy. Instead of eating a meal using whole foods, you replace the meal with a drinkable shake instead. 

The big selling point of meal replacement shakes is that, in each meal, you know how many calories you’re consuming. Compared to most other calorie-counting diets (where you have to weigh out each ingredient and use calorie-counting apps), it’s just far easier to work out your intake. 

These shakes may come ready-made or they might come as a powder—you mix a set number of scoops with water. 

Related: Which diet is right for me?

Understanding different types of products

There are tons of diet-focused drinks and shakes out there, so it can be a bit confusing deciding which to use. 

Some brands produce meal replacement shakes that are specifically intended for dieting. Other brands (such as Huel) produce meals that can be used as a weight loss tool, but aren’t exclusively intended for this purpose. 

In different countries and regions, the meaning of ‘meal replacement shakes’ varies. In the UK and the EU, weight loss meal replacements are regulated, and they’re defined as providing between 200 and 400kcal per serving. They’re intended specifically for weight loss, and cannot be used for 100% of your diet for more than three weeks. In the United States, however, there are no regulations on meal replacements. 

There are significant differences between brands and what’s inside each meal. So, it’s really worth checking the label and making sure they’re right for you. Some kinds of diet shakes aren’t nutritionally complete, meaning you don’t get everything your body needs. For instance, some diet shakes may contain limited fibre, which can cause constipation.

Learn more: Why Huel is not a meal replacement

Do meal replacement shakes work for weight loss?

In a word, yes. There’s solid evidence that meal replacement shakes support weight loss. 

“They can help [with weight loss], especially when it comes to making calorie tracking easier,” Jessica explains. “In my experience, people often use Huel as part of a weight management programme, whether their goal is to lose or gain weight, by helping create a calorie deficit or surplus.” 

Jessica’s professional experience is reflected in the results of numerous studies and government initiatives. 

Meta analysis

Researchers at the University of Oxford did a review of the findings of 23 studies and experiments with shake replacement meals. Every single study concluded that people who followed a diet with shakes lost weight. What is more, shake-based diets were more effective than traditional restricted-calorie diets using solid food. 

Across the 23 studies, people following a meal replacement diet lost 1.44 kg (~3.17 lbs) more than people on other diet types (on average). In certain experiments, where the shake-drinkers received additional coaching or diet-related support, they shed even more pounds than people following other weight loss strategies.  

Pros and cons of diet meal replacement shakes

If you’re thinking of using meal replacement shakes as part of your weight loss plan, it’s valuable to weigh up the pros and cons before deciding if they’re right for you, and it’s always recommended to consult your doctor.

Advantages of diet meal replacement shakes

Here are the main benefits of using meal replacement shakes for weight loss:

• Effective: As described above, there’s tons of reliable evidence that incorporating meal replacement shakes does actually work. They’re especially effective when combined with coaching and lifestyle change.

• Accurate calorie counting: By using ready-made drinks or powders, you can easily calculate how many calories you’ve had with each meal. If your target is to eat, say, 400 calories at lunch, then a meal replacement shake is one of the most straightforward ways of doing that. 

• Convenience: Preparing meal replacement shakes is very quick and easy. With Huel powders, for instance, you add two level scoops to your bottle, shake with water, and you have a meal in as little as 10 seconds. 

• Fullness: High-protein meal replacement shakes provide a good amount of protein, which may help you feel full for longer, reducing the temptation to snack.

• Flavour: Unlike meal replacement shakes in the past, modern equivalents come in a wide range of tasty flavours to keep things interesting. 

• Nutritionally complete: At Huel, our meal shakes are nutritionally complete. You will get the full range of vitamins, minerals, proteins, carbs, fats, and fibre your body needs from a meal. 

• Lower environmental footprint: By choosing vegan meal replacement shakes, you may reduce the overall environmental impact of your diet.

• Low cost: Unlike other kinds of diets, meal replacement shakes tend to be a very inexpensive way to lose weight. With Huel, for instance, our Essential Powder meal works out at just $1.52 (£1.09 or €1.36) per meal. That’s far less than the price of most traditional ready meals from diet food brands.

Disadvantages of diet meal replacement shakes

There are certain limitations to using meal replacement shakes when trying to lose weight. These include:

• The honeymoon effect: There’s some evidence that meal replacement shakes can have a ‘honeymoon effect’. This is when you follow a new diet, and it’s initially very effective, but it then gradually stops working. For example, in one study of obese teenagers, using a meal replacement shake initially led to significant weight loss, but after 12 months, they were back to their previous weight. This is why it’s especially important to incorporate lifestyle changes and habit reform to sustain results long term.

• Monotony: Some people really struggle with the monotony of drinking their meals. If you crave varied textures, temperatures, and more savoury flavours, drinking shakes for a couple of meals per day can get wearing. 

• Practical and social side of things: If you’re following a strict meal replacement diet, this can present a bit of an obstacle in everyday life. Eating with friends or coworkers can become much harder. You also have to remember to bring your powder or ready-made shakes wherever you go. 

Can meal replacement shakes be a long-term solution?

Many diet plans that use meal replacement shakes will require you to switch out one or two meals per day with a shake. But does this work in the long term? 

Jessica points out that these shakes “can support long-term weight maintenance by helping control calorie intake and nutrient balance”. If you find you enjoy drinking them, then they’re an effective way of sticking to your new habits for months or even years. 

However, she also points out that “sustainable fat loss is most effective when part of a broader, long-term approach that includes consistent calorie management, nutrient-dense food choices, regular physical activity, and habits that are realistic to maintain”. 

Meal replacement shakes can serve as a great way to kick-start your weight loss journey, and you’ll hopefully start to see some very encouraging effects. But if you want it to stick, you need to think longer term too, looking at ways to change many parts of your lifestyle. 

“Complete meals like Huel can be a useful tool to assist with calorie tracking and balanced nutrition,” says Jessica, “but should be used as part of a comprehensive diet and lifestyle approach rather than relied on alone”.

Getting started with meal replacement shakes for weight loss

There are lots of diet plans out there that use meal replacement shakes. You might be able to get support for planning a meal replacement shake diet from your doctor, dietitian, registered nutritionist, local weight loss programmes, or even some workplace initiatives. Many apps and websites can also help. 

While Huel isn’t primarily designed for weight loss, many Hueligans have had real success using our vegan meal replacement shakes as part of a wider strategy. Jessica stresses that, “it’s important to note that any weight change comes from the overall balance of diet and lifestyle; it’s not solely down to using a meal replacement like Huel”. 

But Huel can play a part:

• Two level scoops of our powdered meals provide 400kcal, which makes calorie-counting simple

• They’re high in protein and a source of fibre

• All our powdered meals are nutritionally complete and contain 26 vitamins and minerals

• Gluten-free options are available

• Our meal replacement shakes are available in multiple flavours, which keeps things interesting

Discover our complete range of nutritionally complete powders and ready-to-drink bottles, and perhaps even consider building them into your wider weight loss strategy. 

Words by Len Williams