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Meal replacements have become a popular tool for weight loss, offering a convenient alternative to traditional diets. These products — often in the form of shakes, bars, or soups — are designed to replace one or more daily meals.

When used correctly, they can be effective for weight loss. In some cases, they are also used as part of a very low-calorie diet (VLCD) under medical supervision. This article explores the benefits and potential drawbacks of meal replacements, including their role in VLCDs, supported by current scientific evidence.

At Sunway Medical Centre Velocity, we sat down with our dietitian, Ms Ang Yi Pei, to explore meal replacement plans — and to understand together what you should know before swapping your plate for a packet.

Benefits of Meal Replacements

1. Convenience and Portion Control

One of the biggest advantages of meal replacements is convenience. They offer a quick, controlled option for busy individuals and remove the guesswork from calorie counting.

For those who struggle with portion control or making healthy choices, the pre-measured nature of these products can help reduce overeating.

2. Structured Weight Loss

Meal replacement programmes often come with structured plans, which help individuals stay consistent. Studies show that when combined with behavioural support, these plans can lead to significant weight loss and better long-term maintenance compared to self-directed dieting.

3. Nutritional Balance

High-quality meal replacements are designed to provide a balanced mix of protein, carbohydrates, fats, vitamins, and minerals. This can be particularly helpful for individuals who might otherwise miss key nutrients while on a reduced-calorie diet.

4. Appetite Control

Protein-rich meal replacements can help reduce hunger and control cravings, which makes sticking to a calorie deficit easier. This is especially beneficial in the early stages of weight loss when cravings can be strongest.

5. Effective for Very Low-Calorie Diets

In a medically supervised VLCD (fewer than 800 calories per day), meal replacements can ensure that despite the low energy intake, individuals still receive adequate protein, vitamins, and minerals. This helps preserve lean muscle mass while supporting safe, rapid weight loss.

Risks and Limitations of Meal Replacements

1. Long-Term Sustainability

Meal replacements work well in the short term, but transitioning back to regular food can be challenging. Without learning sustainable eating habits, weight regain is common once the programme ends.

2. Nutritional Imbalance Risks

Not all products are created equal. Some may be low in fibre, healthy fats, or other essential nutrients. Over-reliance on poorly formulated products could lead to nutritional gaps.

3. Potential for an Unhealthy Relationship with Food

Relying too much on packaged products can create a disconnect from whole foods and natural eating patterns. Over time, this could contribute to disordered eating habits or anxiety around regular meals.

4. Cost Considerations

Meal replacements can be more expensive than preparing balanced meals from whole foods. For long-term use, this cost may become a barrier for some individuals.

How to Use Them the Right Way

If you’re considering meal replacements, it’s best to:

• Choose high‑quality, balanced products (your dietitian can help recommend brands).

• Use them as part of a structured plan, not a random one‑meal swap here and there.

• Transition slowly back to whole foods while learning healthy eating habits.
   

At Sunway Medical Centre Velocity, our dietitians work with patients to customise a plan that fits their goals, health conditions, and lifestyle — because no two journeys are the same.

The Takeaway

Meal replacements can make weight loss easier — but they work best when they’re part of a bigger picture that includes education, lifestyle changes, and support.

If you’re thinking about trying them, book a session with our Dietetics & Nutrition team. We’ll help you choose a safe, effective plan that works for you and sets you up for long‑term success.

Learn more about our Dietetics & Nutrition services here.