How losing weight with shakes works
A 3-phase plan has proven effective for weight loss with shakes: In phase 1 - the start week - two meals a day are replaced by shakes, supplemented by a low-carb meal with lots of vegetables and high-quality protein ("low-carb"). In phase 2 - the weight reduction phase - one meal is replaced by a shake. The other meals remain low-carb. In phase 3, the aim is to stabilise the weight permanently. The diet remains low in carbohydrates, accompanied by an active lifestyle with sufficient exercise. Replacing one meal with a shake two to three times a week can help make it easier to maintain the weight you have reached.
Phase 1: Start week
In the first week, two meals a day are replaced by a shake - usually breakfast and dinner. Lunch consists of a low-carb meal with lots of vegetables and protein-rich foods (see list).
Carbohydrate-rich side dishes such as pasta, bread, rice or potatoes are avoided. This keeps blood sugar levels low and reduces insulin secretion - less fat is stored and the body uses more fat reserves for energy (1).
In this weight loss phase, half of a low-carb meal consists of fresh vegetables, salad and mushrooms and the other half of protein-rich foods. The list helps you to choose the right foods. Low-sugar fruit can be eaten in bulk. Pulses, which provide a lot of protein and dietary fibre, contain relatively high calories and should therefore only be integrated in small quantities from phase 3 onwards.
Important principles of the start phase:
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No sweets, sweet drinks or fruit juices - if you have a craving for sweets, drinking water, brushing your teeth or distraction can help. In an emergency, a small piece of dark chocolate is allowed.
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Avoid snacks - eating between meals stimulates the release of insulin and inhibits fat burning. It is important to take breaks between meals of at least four to five hours (2). If you feel very hungry, you can eat a shake or a protein-rich food from the list.
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Drink enough calorie-free fluids - at least two litres of water or unsweetened tea throughout the day. If you drink one or two glasses of water before a meal, you will feel full more quickly. Alcohol should be avoided.
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Strength training to maintain muscle mass - Those who lose weight not only lose fat, but also muscle mass (3). Strength training helps to maintain muscle mass. And the more muscle mass you have, the higher your basal metabolic rate and therefore your calorie consumption (4).
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Increase exercise in everyday life - regular physical activity increases calorie consumption and promotes general well-being.
Phase 2: Weight reduction
This phase lasts about three to four weeks or until the desired weight is reached. Now only one meal a day is replaced by a shake, usually lunch or dinner.
The remaining meals continue to consist of lots of vegetables, low-sugar fruit and protein to fill you up. The avoidance of starchy side dishes such as bread, pasta or rice remains. A low-carb breakfast could, for example, consist of scrambled eggs with vegetables and boiled ham or cottage cheese with cucumber and tomato. If you prefer something sweet, opt for quark or skyr with berries.
In this phase, the principles from the start week apply:
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Drink enough
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Avoid snacks between meals if possible
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Reduce carbohydrates and sugar
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Avoid alcohol
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Maintain strength training and physical activity
Phase 3: Maintaining weight
Once you have successfully lost weight, the crucial phase begins: stabilising your weight permanently. This involves a long-term change in diet and a healthy lifestyle.
The following applies to a long-term diet for weight stabilisation:
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Consume sufficient protein (rule of thumb: 1 g protein per kg body weight).
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Consume few carbohydrates.
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Use fat sparingly, use high-quality vegetable oils (e.g. olive oil, rapeseed oil).
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Include pulses, nuts and seeds as well as starchy side dishes in small quantities in your diet, favour wholemeal products.
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A maximum of two portions of fruit per day, ideally after a meal. Although fruit contains valuable nutrients, it is also very high in sugar, depending on the variety.
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Sweets and fried foods should only be consumed in small quantities and only as an exception.
How do I make a low-carb meal?
A balanced low-carb meal should be composed as follows (modified according to 5):
1) Fill about half the plate (40-50%) with vegetables, salad and mushrooms- they contain valuable dietary fibres, provide volume and lead to quick satiety with few calories.
2) Supplement another 40-50% with protein-rich foods such as fish, meat, unsweetened dairy products, eggs or vegan alternatives such as tofu, quorn, seitan or pulses - these provide long-lasting satiety and high-quality protein.
3) Choose carbohydrates carefully: A small proportion (10-20%) can consist of side dishes such as potatoes, wholemeal pasta, couscous, quinoa, oatmeal or similar.
4) Use high quality vegetable oils in bulk.
To stabilise your weight, it can be helpful to replace a meal with a shake two to three times a week - especially on days when there is little time to cook. Alternatively, half a portion of shake can be taken before a meal. This helps you to eat less and feel fuller for longer.
What else can I do?
In addition to diet, healthy habits are important to maintain your weight in the long term:
1) Maintain strength training to maintain muscle and boost metabolism.
2) Integrate regular exercise into your daily routine.
3) Get enough sleep - lack of sleep can increase cravings and lead to weight gain (6).
4) Reduce stress - stress increases the hormone cortisol, which favours fat storage (7).
With the right strategy and healthy habits, you can not only achieve your desired weight, but also maintain it in the long term.
