The Benefits of Meal Replacement Shakes For Weight Loss Uncovered

The Benefits of Meal Replacement Shakes For Weight Loss Uncovered

12 min read


01 Sep 2023

What you’ll learn here…

  1. What are meal replacement shakes
  2. Do meal replacement shakes work
  3. Meal replacement shake benefits
  4. Meal replacement shake drawbacks
  5. Are meal replacement shakes healthy
  6. How to get the most out of your meal replacement shakes
  7. Should I go for a meal replacement diet
  8. How Phenq can help

When it comes to weight loss, time is often a precious commodity. With a busy lifestyle, it can be really hard to find the time to plan and prepare healthy low-calorie meals.

Of course, calorie counting is a big part of any weight loss journey. But, carefully preparing meals and keeping track of the exact calorie content of each ingredient can be time-consuming and impractical for many of us.

Surely there must be an easier alternative? Step forward, the mighty meal replacement shake—a convenient way of hitting your nutritional needs whilst saving time prepping and cooking. 

But what exactly are meal replacement shakes, and how do they work? 

Here, we’re going to delve deeper into the benefits of adding meal replacement shakes into your weight loss plan. 

We’ll also explore how they support fat loss, provide essential nutrients, and offer a balanced meal option.

Ready to be the best you? Let’s go.

But first, we’re going to answer a very important question…

What Are Meal Replacement Shakes?

Meal replacement shakes are convenient and nutritionally balanced beverages designed to provide a substitute for a regular meal while supporting weight loss goals. 

These shakes typically contain a mix of protein, carbohydrates, fats, vitamins, and minerals in a controlled portion size.

They’re a convenient way to lose weight and used by both men and women who want a simple way to lose weight alongside healthy eating and an active lifestyle.

And, as these shakes are often ready-made and come in a single serving, you know exactly how many calories are in each bottle, making calculating what you’ve consumed super simple.

By taking pre-made meal replacements, it means you can achieve and maintain a healthy calorie deficit for weight loss.

It’s also a great way to trick your system into thinking you’ve had a meal due to each shake being a good source of protein—which is known for making you feel fuller for longer. And, as you no doubt know, when you feel fuller, you’re less likely to snack.

Did you know? A study discovered that meal replacement shakes work wonders with both weight loss and body composition. Double bonus.

Okay, so they’re effective. But how exactly do they work?

Meal shakes

How Do Meal Replacement Shakes Work?

Let’s take a look at meal replacement shakes and how they work. We’ve put together a list of the ways they work behind the scenes…and it’s pretty impressive stuff.

1. Prevent overeating

By adding meal replacement shakes into your daily routine, you can effectively prevent overeating. Yes, that’s right.

Choosing a meal replacement shake allows you to replace one or more meals while still providing essential macronutrients. This approach also helps you cut down on calories without feeling hungry.

It means that by not skipping meals you can hit your macros with a healthy alternative. Another bonus is that, as we know, missing a meal can lead to extra food cravings when it is mealtime and probable overeating.

A meal replacement shake is a great option to replace a meal and can prevent overeating by offering a satisfying and filling meal in a bottle.

2. Reduce hunger throughout the day

If you feel satisfied, you’re less likely to snack between meals, right?

Meal replacement shakes taken alongside a healthy diet are designed to provide a balance of nutrients, including protein and fibre, which are known to promote feelings of fullness.

They’re usually fortified with ingredients like fibre (the good ones are, anyway), which can help slow down digestion and keep you feeling satisfied for longer periods. They also provide a convenient and portable solution to combat hunger on busy days when finding time for a full meal is a challenge.

By having a shake, you can maintain control over your hunger all day ultimately supporting your weight loss goals. Makes sense, doesn’t it?

3. Boost metabolism and burn fat

Meal replacement shakes can also help optimise your metabolism for weight loss. 

A meal replacement shake can help to train our metabolism to burn more excess fat when we take in fewer calories during the day. It’s a great way to get out of unhealthy eating habits.

Plus, there’s a secret process that happens when you take a shake that speeds up your metabolism. They help weight loss by switching your metabolism so that it burns fat more quickly. This ‘switch’ is called AMP-activated protein kinase, a special enzyme that targets and burns excess fat.

By consuming fewer calories during the day and training your metabolism to burn fat more efficiently, you can get out of unhealthy eating habits and support your weight loss goals. You’ve got this!

Meal Replacement Shake Benefits

Any weight loss program has its fair share of upsides and downsides. So, let’s break it down and—first—look at the benefits of drinking a meal replacement shake.

Meal Replacements Will Give You Complete Nutrition

The fact that one serving of a meal replacement shake is designed to provide a balanced source of macronutrients. These nutritional gems include protein, carbs, and fats, as well as micronutrients like vitamins and minerals.

So, what does this mean, exactly? Well, it means that a quality meal shake ticks a lot of nutritional boxes that you certainly wouldn’t be getting by skipping breakfast, lunch or dinner.

This makes shakes a convenient and effective source of complete nutrition, especially for those with busy lifestyles and limited time to plan and prepare their meals.


Meal Replacements Can Help Prevent Overeating

By replacing a meal with a high-quality and nutrient-dense meal replacement shake, you can avoid the temptation to snack excessively throughout the day. 

Replacing a meal with a shake can also help eliminate decision fatigue that often leads to poor food choices and unplanned indulgences. 

This can ultimately help you manage calorie intake and support you losing weight. 

Meal Replacements Save Time

Meal preparation and recipe planning can be time-consuming, which is a significant hurdle for many people who are trying to maintain a healthy diet.

Shakes, on the other hand, take little preparation time.

Some come pre-made so only take the opening of a lid and for others you can simply mix with water or another liquid and you have a complete meal in minutes. This allows you to save time and make healthier choices without having to spend hours in the kitchen.

Preparing and putting together tasty low-calorie recipes can take lots of time (time that you don’t always have to spare). 

Drinking a meal replacement shake means you can get all of the nutrients you need on the go. No shopping around for ingredients, no cooking—just add water, and you’re good to go.

They Help Train Your Metabolism

As we know, meal replacement shakes can help train your metabolism to burn fat more efficiently.

But did you know why shakes help train your metabolism? That’s pretty magic. Yes, shakes are basically low-calorie meals. And if you consume fewer calories throughout the day, particularly those that come from refined sugars and unhealthy fats, you can boost your metabolism to use stored fat as a source of energy. 

Plus, the inclusion of protein in meal replacement shakes can help support muscle growth and repair, which can increase your resting metabolic rate.

Training your body to eat healthily and regularly means you’ll have more control over your weight loss journey

Getting into a healthy routine means you’ll be able to stem the hunger cravings and retain the energy you need. And, meal replacement shakes will help you do just that.

The Calories Are Counted For You

Knowing exactly how many calories you consume in a meal is a massive help for any weight loss journey.

Each serving of a meal replacement shake is accurately measured, so you’ll know exactly how many calories you’re taking on board at any given time. Easy peasy.

Meal Replacements Provide Portion Control

Portion control is really important when it comes to managing your intake of calories and supporting weight loss.

Meal replacement shakes provide a controlled, predetermined amount of calories and nutrients in each serving. This makes it easier to monitor your intake of calories and avoid unintentionally overeating.

Meal Replacements Can Be Flexible

While meal replacement shakes are designed to provide complete nutrition, they can also be flexible enough to adapt to different dietary preferences and restrictions. 

Many brands now offer vegan, gluten-free, and dairy-free options, allowing you to customise the shakes you want based on your dietary needs. There’s a little something for everyone.

Meal Replacement Shake Drawbacks

While meal replacement shakes get the job done, there are other things to consider when taking them regularly. 

They’re Not Quite As Wholesome As Regular Meals

For those looking to live off meal replacement shakes entirely, it’s a ‘no.’ 

These shakes are designed to be a low-calorie alternative to a meal, so you should aim to eat healthy meals alongside it. 

That way, you’ll also take in wholesome, natural vitamins and minerals your body needs to stay healthy and focused.

woman sat in gym

You Could Gain Weight Again Once You Stop Taking Them

This is true in principle, but one of the main purposes of the meal replacement shake is to train your body to make dietary changes—and stick to them. 

Once you’ve achieved your weight loss goals, you should be able to maintain your weight more efficiently. 

And, if you need to lose weight again, you can always go back to using the shakes.

You Won’t Get All The Antioxidants Your Body Needs

Meal shakes are great. But, to get the antioxidants your body needs to succeed, enjoying a healthy balanced diet alongside your shake intake is a must.

The meal replacement does serve up essential nutritional macros, but eating well will make sure you stay healthy and energised.

Meal replacement shakes can be a convenient and effective addition to a healthy eating plan, providing a source of balanced nutrition and helping to manage your intake of calories. 


Some meal replacement shakes can be expensive, especially if you're making them a regular part of your diet. It's important to weigh the cost-benefit of meal replacement shakes and ensure that they fit within your budget and dietary goals. 

It’s another reason why they are a great short term fix to get your body used to less calories and less food content.

Are Meal Replacement Shakes Healthy?

Let’s touch on whether shakes are healthy for you, looking at both sides of the heath coin.

Nutrient Balance 

If you choose high-quality meal replacement shakes then you can hit your macros and meet your daily nutrient requirements alongside one or two healthy meals. 

Basically, they’re a healthy choice if you’re looking to lose weight sensibly, short term.

Natural Ingredients

When meal replacement shakes contain natural ingredients they’re typically healthier for you because such ingredients are minimally processed and free from synthetic additives, like artificial flavours, colours, and preservatives. 

By avoiding these additives, meal replacement shakes made with natural ingredients are not only better for you, but they’re often easier for the body to digest and metabolise compared to highly processed ingredients. 

The result? Better nutrient absorption and digestive wellbeing.

Reduced Sugar Content

Spoon of white sugar

Natural ingredients can add natural sweetness to meal replacement shakes without the need for excessive amounts of added sugars. 

This means you can reduce your overall sugar content for the day by having a low-sugar shake. Relying on natural sources of sweetness, like fruits or unprocessed ingredients, can help reduce overall sugar content, which means no more extra calories from sugar, better dental health, and a great option for those monitoring their sugar intake.

Artificial Sweeteners

Some meal replacements contain artificial sweeteners. This is bad in many ways.

Some studies have suggested that artificial sweeteners may disrupt the body's natural mechanisms for regulating calorie intake and metabolism. 

These findings have led to debates about whether artificial sweeteners could contribute to weight gain, insulin resistance, and metabolic dysfunction. 

But not only this! These sweeteners are also said to impact the composition and function of the gut microbiome—the trillions of bacteria living in your digestive system. And changes in the microbiome have been associated with various health conditions, such as obesity, diabetes, and inflammation. 

The conclusion? Choose premium shakes with a high nutritional value, natural ingredients, free from nasties and enjoy the benefits guilt-free. 

How To Get The Most Out of Your Meal Replacement Shakes

To lose weight, you need to burn more calories than we consume and to do that, you need to put a little work in.

Let’s talk about the things you can do outside of taking meal replacement shakes to lose weight faster.


Pairing meal replacement shakes with a consistent exercise routine can help get a hold of weight management, improve cardiovascular health, and help your fitness levels in general.

Get more steps in and start to feel bouncier on your feet and more upbeat in your mind.

Don’t forget to include strength training into your regime too. Keep this up and you’ll reach your weight loss goals in no time.


You’ve heard it before but it’s more important than you think! Proper hydration helps digestion, metabolism—not to mention sleep and your skin. Consider sipping water alongside your meal replacement shakes to keep your hydration levels topped up.

Healthy Snacking

Supplement your meal replacement shakes with filling healthy snacks, such as fruits, nuts, vegetables, or low-fat yoghurt, to provide additional nutrients and help maintain energy levels throughout the day. 

Woman dancing on sofa

Should I Go For A Meal Replacement Diet?

Meal replacement diets are a sustainable and sensible way to lose weight. If you’re looking for a solid long-term weight loss solution, meal shakes are a great choice. But, healthy eating is still really essential as a standard.

It’s important to remember that they are only designed to replace one meal each day, and you should always have at least one nutritious, wholesome meal to go alongside your shake. 

Meal shakes will make sure you get plenty of nutrients into your diet and keep your hunger cravings at bay before you eat your main meal. 

You’re only human—and you can only do so much. Start by making small changes to your lifestyle and the rest will fall into place. Believe you can do it, and a positive mindset will get you far.

In summary: Becoming the best version of yourself will take work. But it’s absolutely possible. Small changes can start today. And with a healthy approach to weight loss you’re sure to have a happier body, mind and self.  

After all, wanting to make a change takes self-love and valuing yourself enough to want to be a healthier you. So well done for taking care of yourself.

How PhenQ Can Help

A team of nutritionists has scientifically formulated the PhenQ meal shake to ensure it’s packed with all of your nutritional needs. It’s designed to reduce hunger, and yes—it tastes delicious.

The mighty PhenQ meal shake provides a vegan micronutrient blend of 13 essential vitamins & minerals, 16 grams of whey protein concentrate, and a healthy dose of gut-boosting digestive enzymes. It’s also sugar and gluten-free. Perfect.

Join thousands of other PhenQ customers today and shed the pounds the healthy way.

Meal Shake