There are different meal replacements on the market, most of which are advertised as low calorie and for weight loss. They are also convenient to eat and can achieve quick weight loss, making them popular among women. This time, we invited nutritionist Zhang Yingxin to explore with us the principles behind “meal replacement weight loss” and the impact of long-term consumption on the body.
// Understand the principle of meal replacement for weight loss //
Meal replacement refers to food or formulas used to replace regular meals. They have different characteristics such as low calorie, high protein, low fat, and low carbohydrates. The most common types of meal replacements include beverages (shakes), cereal bars, soups, or snacks. Meal replacements work by reducing the overall intake of energy, causing the glycogen stored in the muscles to decrease. When glycogen is depleted, the body starts burning fat for energy, thus achieving weight loss.
// Does meal replacement really have a weight loss effect? //
由於代餐的減肥原理是控制攝取量少於身體消耗量，短期內有減肥效果。但是代餐往往是營養不均衡，有機會缺乏碳水化合物、蛋白質、礦物質、維他命等身體所需的營養，影響身體機能，甚至新陳代謝，造成反彈效果。
Further reading:
- Is drinking coffee before exercise helpful for weight loss? Nutritionist breaks down 3 coffee myths, turns out this coffee has the highest calorie content!
- Is quitting sugar the same as quitting fruit? Nutritionist analyzes the “sugar-free diet” for weight loss, it’s not just about reducing sugar!
- Full of details from the inside out! Converse X ADER ERROR collaborates again to create a joint series
//Regularly consuming meal replacements can lead to binge eating?//
Relying too heavily on meal replacements without correcting unhealthy eating habits, such as not learning how to control portion sizes or calories through food, can easily lead to a rebound effect when discontinuing the use of meal replacements. Additionally, some meal replacements contain more sugar than protein, and consuming excessive amounts of sugar can also lead to weight gain. Furthermore, regularly consuming meal replacements can quickly become boring and decrease satiety, leading to the choice of higher-calorie foods in the next meal, which can easily result in binge eating.
// What impact does long-term meal replacement have on health? //
Meal replacements cannot provide all the nutrients that the body needs, leading to nutritional imbalances and damage to the body. At the same time, they may lack certain nutrients, which can lead to problems such as anemia, osteoporosis, and immune system issues. Additionally, some meal replacements have excessive protein content, which, if consumed long-term, may increase the burden on the liver and lead to liver disease. On the other hand, being in a low-calorie state for a long period of time can not only make the body feel tired and weak, but also potentially cause psychological and emotional problems such as anxiety and depression.
Nutritionist Zhang Yingxin recommends that everyone should establish healthy eating habits, maintain a balanced diet, avoid consuming high-calorie, high-fat, and high-sugar foods, and also engage in appropriate exercise. This is the safe and effective way to lose weight.
Learn more: Stephanie Cheung – Accredited Nutritionist (Hong Kong Nutritionist Association)
“Katspirit Nutrition Center” nutritionist, Bachelor of Food and Nutritional Sciences from the Chinese University of Hong Kong. Specializes in finding delicious and healthy restaurants in all eighteen districts of Hong Kong, designing healthy menus that fit the busy lives of urban Hong Kongers.
