Is a meal replacement sensible? What the research really shows
The alarm rings at half past six in the morning. You rush into the shower, get dressed, get the children ready – and breakfast? Skipped. Then a filled roll at your desk at midday, and something quick from the freezer in the evening. Does that sound familiar? According to the FSO's Swiss Health Survey, around 38 % of the Swiss population do not eat in line with the official dietary recommendations – a lack of time is one of the main reasons (source: FSO – Federal Statistical Office). This is exactly where the question arises: is a meal replacement sensible, or is it a superfluous trend?
The answer is more nuanced than most people assume.
What a meal replacement actually is – and what it is not
First a clarification, because the terms often get mixed up. A meal replacement – technically also called a formula diet – is a nutrient powder that serves as a complete meal. According to Wikipedia, one serving typically provides 200–400 kcal with a defined proportion of protein, fat, carbohydrates, vitamins and minerals. In Switzerland such products are regulated as foodstuffs and must meet the requirements of the FDHA Ordinance on Foodstuffs for People with Special Nutritional Needs.
What many people underestimate: a good meal replacement is not a “diet powder” meant to push normal meals out entirely. It is a tool. No more, but no less either. The Swiss Society for Nutrition (SGE) recommends using meal replacement deliberately as support for weight management – ideally accompanied by a balanced diet and exercise (source: sge-ssn.ch).
What the science says about meal replacement shakes
Scepticism is justified. Yet the evidence is astonishingly clear. In a scientific opinion from 2015, the European Food Safety Authority (EFSA) confirmed that meal replacement products can contribute to weight reduction and weight maintenance as part of an energy-reduced diet – provided they contain defined amounts of nutrients and provide between 200 and 250 kcal per serving (source: EFSA).
More concretely: a systematic review by Heymsfield et al. in the International Journal of Obesity showed that participants who used meal replacement lost around 2.5 kg more weight on average than control groups on a conventional calorie-reduced diet – and that over just three months.
Why does it work? The main reason is not the shake itself, but the simplification. Anyone who eats a clearly defined meal with a known calorie count makes fewer impulsive food decisions. The real problem with losing weight is rarely a lack of knowledge – it is everyday life getting in the way.
Who a meal replacement is sensible for – and who it is not
Not everyone benefits equally. Here is an honest assessment:
- Sensible when time is short: If you regularly skip meals or reach for ready meals, a nutrient-rich shake can be the better alternative.
- Helpful for portion control: A clearly measured meal takes the daily arithmetic off your hands – especially at the start of a change of diet.
- A good way in, not a permanent state: The SGE stresses that meal replacement is not meant as a permanent diet, but as a bridge to better habits.
- Less suitable if you already eat in a balanced way and cook – then a shake brings hardly any additional benefit.
The WHO points out that a balanced intake of at least 0.8 g of protein per kilogram of body weight is essential (source: who.int). High-quality meal replacement products such as the Herbalife Formula 1 shake meet this proportionally: one serving provides around 220 kcal, 18 g of protein and 24 vitamins and minerals.
How to build a meal replacement into everyday life properly
This is where most people fail. They buy a product, replace three meals – and give up after a week. That is neither sustainable nor sensible.
A proven approach: replace a single meal a day, preferably breakfast. In the morning in particular, many people lack the time for a balanced meal. A Herbalife breakfast combines a shake with tea and an aloe vera drink – that takes less than five minutes and covers a large part of your daily nutrient needs.
Your morning could look like this:
- A glass of Herbalife Aloe Vera Mango as a refreshing start to the day
- A Herbalife Formula 1 Café Latte Shake as a filling main meal with a coffee flavour – particularly popular with coffee lovers
- A cup of Herbalife Herbal Tea Original as a low-calorie addition
If you would like to combine these three components, The Perfect Breakfast pack has everything in one set – practical and matched to one another.
The Swiss reality: 43 % are overweight
The figures speak clearly. According to the FOPH, around 43 % of the adult population in Switzerland are considered overweight or obese (source: FOPH – Federal Office of Public Health, nutrition strategy). That does not mean everyone needs a meal replacement. But it shows that many people can use support towards more mindful eating.
If you would like to look more deeply into losing weight with Herbalife, you will find further information there on sensible approaches – always embedded in an active lifestyle with exercise and a balanced diet.
You will find more wellness findings at herbalife.com.
Your next step
Whether a meal replacement is sensible depends on your everyday life, not on a trend. If you lack time in the morning and still do not want to go without nutrients, a well-composed shake can be a real relief. No substitute for healthy cooking – but a clever addition when the day is once again faster than you are.
Discover our products at myherbal.ch and find the solution that fits your life.