When cutting calories a lot of people turn to meal replacement bars or shakes. I’ve read recently in a health magazine that individuals trying to lose weight who replace one meal a day with a drink do tend to have more success at losing weight in general than people not using meal replacements.

On the other hand a nurse told me that some meal replacement shakes work a lot like some baby formulas. The mixture expands once it’s in your stomach to make you feel full temporarily. This can cause constipation in babies and is one of the many reasons to breast feed. Meal replacement drinks that expand in the stomach can also cause constipation for adults.

I rarely use meal replacements. However, I won’t claim that during all of my weight loss I haven’t replaced a meal here and there with a protein bar, a diet shake, or a whole grain bar. In my opinion, I’d guess that a lot of the “successful� weight loss for individuals using meal replacement products is more about those people being calorie conscious.

However, I don’t rate the success of any diet purely by pounds lost. Maintaining a healthy body during the process is essential.

Usually when I use a meal replacement shake it’s because I’m in a hurry. I sometimes have a shake for breakfast with a banana. I also try to throw in a couple prunes to avoid later discomfort and have a fiber rich lunch.

Also, you have to wonder about that LONG list of ingredients… What is all that stuff? True, there are lots of vitamins and minerals. In general, I think an occasional meal replacement is fairly harmless, but I wouldn’t suggest it on a daily long-term basis.

As for me, by the time I add up the shake mix, the nonfat milk, the banana, and the prunes, I’ve had about as many calories as I could have had in a bowl of Weetabix or oatmeal with a fresh banana or some strawberries sliced on top, some nonfat milk, and a tiny dollop of honey. I guarantee the cereal keeps me full longer.

If you do decide to replace a meal, try not to make it breakfast. It’s hard, I know. In general, it’s the easiest meal to skip or replace. However, it’s also the meal that will keep you running all day. I try to make breakfast my biggest meal if my schedule allows, because then I have the whole day to burn it off.

In general I avoid processed foods, especially processed diet foods which are missing a lot of important nutrients. As a meal replacement, or perhaps a mini-meal, I prefer a whole grain bar (like Nature Valley) and a banana or some nonfat yogurt.

If you want a meal in a bar, try checking out different protein bars instead of diet bars. The protein bars will have a lot of nutrients and can be great if you’re keeping active. Also, high protein diets with low fat and a base of complex carbohydrates are optimal for most people trying to lose weight.

Remember to read ingredients and avoid hydrogenated oils and as many artificial sweeteners as you can. Although most artificial sweeteners on the market have been thoroughly researched and proven to be essentially safe, foods sweetened with natural sweeteners, like honey and maple syrup, taste great and provide countless health benefits.