Meal Replacements 101
We’ve all heard of “meal replacements”, especially as they are gaining popularity in our busy, health-focused society. As an introduction, meal replacements are a type of food product designed to replace one or more whole meals per day. While you probably know this already, we are about to share some details that you may not have known...
What are FORMULATED meal replacements?
Formulated meal replacements are designed to provide a COMPLETE meal in a convenient and easy-to-consume way. They come in the form of shakes, bars or RTDs (ready-to-drink). The ingredients are carefully selected to provide a good balance of macronutrients and micronutrients that are necessary for good health. Macronutrients are carbohydrates, proteins, fats and fibre. Micronutrients refer to essential vitamins and minerals.
Not all meal replacements are created equally
Always make sure to go for the ‘formulated’ meal replacement option since these are regulated by the FSANZ (Food Standards Australia New Zealand) for containing adequate nutrition equivalent to a complete meal.
Although there are nutritional standards, not all brands actually offer balanced and healthy 'meals'.
For instance, not all shakes have a 5-star health rating. In fact, there are very few brands that do. These health ratings are calculated based on the total sugar & saturated fat content in proportion to good amounts of protein and carbohydrates. AKA a healthy balance of nutrition.
Unfortunately, some meal replacements are basically just, well, glorified protein shakes. What does this mean? They contain high amounts of protein, very low amounts of carbs or fat and only some of the essential micronutrients. We don’t classify this as a balanced or sustainable meal option.
A BIG factor to consider when choosing your shake is the artificial sweeteners and flavours it contain. Many brands use artificial sweeteners like sucralose, acesulfame or saccharin. They may reduce the total amount of sugar, but they aren’t good for you in the long run. Rather choose brands that use raw, unrefined options like coconut sugar or even better, natural sweeteners like stevia or thaumatin, which are calorie-free with a low GI (glycemic index).
The total calorie count should also be considered. The average RDI (Recommended Daily Intake) for adults is between 1500 - 2000 calories per day, and for good reason as you need energy to nourish your body. Now most meal replacement brands contain just over, or less than 200 calories per meal. We don’t classify a 200-calorie meal as sufficient nutrition. Especially if it contains 30+ grams of protein and little to no carbs, fat or fibre. This may lead to doubling the serving to increase satiety, but it will end up being protein-heavy and unbalanced. Did you know that your body can only absorb a certain amount of protein per hour? Any more consumed than the threshold won’t be absorbed and instead, it will be converted into fat.
With VRVE, all of these factors were carefully considered when we created our formulas. VRVE offers what we like to call a ‘modern macro split’ as opposed to the traditional carb-heavy approach or the no-carb fad that’s been going around. While discussing carbs, they are necessary, but you need to be smart in how much and when you consume them. After working with dieticians and many years of trial and error, we settled on a combination of roughly 27g of protein, 25g of carbs, and 6g of fat – which can easily be doubled and still be classified as a balanced, absorbable meal with no waste or empty calories.
Why are formulated meal replacements popular?
For one, they are convenient and easy to consume, which makes them ideal for people who are on the go and those who struggle to find time to prepare healthy meals at home. Additionally, they are a helpful tool for people who are trying to lose or maintain a healthy weight. They also provide a convenient and nutritious alternative for people who have specific dietary requirements or restrictions. For example, individuals who are lactose or gluten intolerant, have gut sensitivities, those with diabetes, or those with a vegetarian or vegan diet who may have trouble finding suitable food options.
When and how should formulated meal replacements be used?
The beauty is, they are super versatile and made to suit your lifestyle. Some people may choose to use them as a replacement for one or two meals per day, while others may use them as a snack or supplement to a traditional meal.
When it comes to well-being, balance is key. In this way, we shouldn’t as a rule skip meals or revert to quick-and-easy unbalanced junk food. We suggest using VRVE 1x per day only on your busy work days. What if you plan on doing a rapid weight-loss cycle? We recommend replacing meals with up to 2x shakes per day.
It is important to note that while these shakes can be a great addition to your lifestyle, they should not be used as a total substitute for whole foods. The reason for this is that you don’t want your digestive system to become ‘lazy’. As you can imagine, liquid food doesn’t require much breaking down, so if you only have liquid food, your digestive system won’t be working as hard. And just like humans, the less you work, the lazier you become, resulting in overall lower performance.
Where can you find formulated meal replacements?
They can be found in a variety of locations, including health food stores, online retailers like VRVE, and some grocery stores. When choosing your go-to shake, it is important to read the ingredients and nutritional information carefully to ensure that the product is a good fit for your dietary needs and goals, especially if you plan on using it often.