The "Yes You Can!" diet plan, created by Alejandro Chaban, aims to promote healthy weight loss through a combination of meal replacements, supplements, and lifestyle changes. This program emphasizes portion control, balanced nutrition, and emotional well-being as key components of achieving sustainable results. But is it effective and sustainable? Let's delve into a detailed review.
What is the "Yes You Can!" Diet?
The "Yes You Can!" diet is structured around a set of four core products: Cleanse, Boost, Appetite Suppressant, and Meal Replacement Shakes. The program also stresses the importance of regular exercise and mindful eating. Yes You Can! meal replacement shakes have been designed by Latino American celebrity Alejandro Chabán as a weight-loss tool.
Meal Replacement Shakes: A Cornerstone of the Plan
The "Yes You Can!" diet relies heavily on meal replacement shakes, which provide a convenient and portion-controlled source of nutrients. Each meal replacement contains just 210 calories, with 20 grams of protein, 22 grams of carbohydrates, 5 grams of fiber, and 5 grams of fat.
Effectiveness and Sustainability
The effectiveness of the "Yes You Can!" diet, like many weight loss programs, varies from person to person. Its reliance on portion control and meal replacements can lead to initial weight loss due to reduced calorie intake. The emphasis on exercise and mindful eating are also positive aspects that contribute to overall health and potentially long-term weight management.
However, the long-term sustainability of relying heavily on meal replacements and supplements should be considered. Long-term weight loss requires long-term lifestyle changes. While drinking meal replacement shakes can help you lose weight, they don’t force you to change your eating habits. If you simply go back to your old eating habits when you stop replacing your meals with shakes, you will likely regain the weight.
Read also: Choosing the best diet for your needs
Potential Drawbacks
Cost
The "Yes You Can!" products can be expensive compared to preparing whole foods.
Low Calorie Count
210 calories are too few to fit into a safe and effective weight loss diet plan. That’s just 420 calories for two meal replacements! Sure, you will lose weight, but it will not be healthy weight loss. Putting overweight men on a 1,500-calorie-per-day diet is definitely going to cause them to lose weight, provided they can stick to it for at least 6 weeks. For women, the calorie target is between 1,200 and 1,500 calories per day.
Ingredient Quality
The ingredients list of Yes You Can! is uninspiring. It is used in industrial cooking as a low-cost thickener and preservative. It is very similar to table sugar and provides a similar blood sugar response. This is another ingredient that is cheap, yet offers very few nutritional benefits. All the nutrients in Yes You Can! Appear to be found in the vitamins and minerals blend.
However, it isn’t all bad news, the use of MCTs is good, and whey protein concentrate is ideal for weight loss and muscle building. As you can imagine, considering Yes You Can’s track record, whey protein concentrate is the cheaper option. Still, this is probably the best ingredient in Yes You Can! MCT oil is a great addition to this ingredients list, and it has many health benefits. There are only 5 grams of fat per serving, and at least some of that will be present in the sunflower oil.
Reliance on Supplements
Then there is a transformation phase, which involves dietary supplements such as “colon cleansers”. The final phase is the maintenance phase, which just involves complete meal replacement shakes and protein bars (alongside a healthier lifestyle).
Read also: Healthy and Sustainable Diet
Important Considerations
- Weight loss varies depending on individual factors like starting weight, metabolism, and adherence to the program.
- It's essential to review the ingredient list of each product and consult with a healthcare professional, especially if you have any underlying health conditions or are taking medication.
- Yes, the program encourages incorporating healthy meals and snacks into your diet in addition to the meal replacement products.
- While not strictly required, regular exercise is strongly recommended as part of a healthy lifestyle and to support weight loss efforts.
- Some users may experience side effects such as digestive issues, fatigue, or headaches, particularly when starting the program. It's important to stay hydrated and listen to your body.
Alternatives to "Yes You Can!"
If you are looking to improve your health via nutrition then this is not the meal replacement for you. If you are looking to lose weight, improve your diet, or help maintain a healthier lifestyle, then there are a number of excellent alternatives to Yes You Can!
Rootana
Rootana is a wonderful substitute for Yes You Can! It contains 400 calories and has a much better ratio of protein, fats, and carbs. Rootana uses real food ingredients, and it avoids artificial sweeteners and colourings. Rootana offers a chocolate flavor (cacao), vanilla, and an original flavor.
Instant Knockout Complete
Developed to help the fighting community make weight for competitions, Instant Knockout Complete is hugely popular in MMA and boxing. Thanks to its very high protein and fiber content, it is the best option for anyone trying to lose weight and improve their diet. This is completely optional, but many people enjoy the metabolism-boosting benefits of taking both Complete and Cut simultaneously.
Ka’Chava
Ka’Chava is an interesting alternative to Yes You Can! On the one hand, it suffers from a couple of similar issues: It is low in calories (just 250 per serving) and expensive. Ka’Chava is packed full of incredible ingredients. Ka’Chava is like the healthy cousin to Yes You Can!
General Advice on Meal Replacement Shakes
Written by Becky Bell, MS, RD on January 11, 2017, here's some general advice on meal replacement shakes.
Read also: Diet-Friendly Thermomix Meals
What are Meal Replacement Shakes?
Unlike protein shakes, meal replacement shakes are intended to provide the nutrition of a full meal (1). Some come prepared in a can or bottle, while others come in a powdered form that can be mixed with milk or water. Most meal shakes contain 200-400 calories and a good amount of protein, fiber and essential vitamins and minerals. For this reason, meal replacement shakes are a convenient way to get a healthy, low-calorie meal on the go. However, their ingredients and nutrient compositions can vary substantially, with various proportions of protein, carbs and fat. Here is a complete overview of whether or not these shakes help with weight loss.
Benefits of Meal Replacement Shakes
Avoiding Unhealthy Meals
Meal replacement shakes are portable and convenient, and they may help you resist the temptation to indulge in unhealthy processed foods. In fact, one of the biggest barriers to losing weight is the time it takes to prepare healthy meals. When you are stressed or in a hurry, it’s much easier to grab a processed convenience food or give in to fast food. Unfortunately, typical processed foods can seriously derail your weight loss efforts. Most are full of sugar, refined carbs and artificial ingredients, in addition to lacking beneficial nutrients. Furthermore, processed foods that are high in sugar, salt and fat activate the pleasure centers of the brain, which can also lead to overeating (2, 3, 4).
Conversely, meals made from healthy, whole foods are best for losing weight, but that is not always practical with a busy schedule. Meal replacement shakes are easy to drink on-the-go and a significantly healthier alternative to fast foods.
Providing Essential Nutrients
Meal replacement shakes are designed to provide all of the nutrients that you should consume in a complete meal. When you cut back on calories, it can be difficult to get all of the nutrients you need from your diet. Shakes are often fortified with nutrients, which might fill your nutrient gap while you are cutting back on calories. The best meal replacement shakes contain protein, fiber and essential vitamins and minerals. For example, many commercial shakes are a good source of nutrients such as calcium, potassium, iron and vitamin D, which many people are lacking in their diets.
Potential for Faster Weight Loss
Reducing your calorie intake is key to losing weight. However, sticking to a low-calorie diet can be challenging, especially if you end up feeling hungry. Meal replacement shakes can help you feel full while consuming fewer calories (5). Several studies suggest that replacing one or two meals per day with a healthy meal replacement shake may speed up weight loss (6, 7, 8). One analysis found that participants following a partial meal replacement diet plan lost 5.6 more pounds (2.4 kg) in three months than those following a food-based, reduced-calorie diet (9).
Interestingly, fewer people following the meal replacement plan dropped out of the studies. This might be because it was easier to follow. Moreover, one review found that four out of seven studies reported significantly greater weight loss with meal replacements than a traditional diet. Yet, the other three studies found no difference in weight loss (7). Also, one study found that those consuming a meal replacement shake lost the same amount of weight as those consuming a low-fat, low-calorie, controlled diet (10).
Furthermore, some studies have found that meal replacement shakes boost weight loss in diabetics. In one study, liquid meal replacements led to 1-2% greater weight loss in obese subjects with type 2 diabetes than a diet based on the diabetic exchange system (11). Those consuming the meal replacements also had lower fasting blood sugar and LDL cholesterol levels (11). Another study found that meal replacement shakes in those with type 2 diabetes contributed to slightly greater weight loss than conventional dieting (12). Meal replacement shakes may also help with weight maintenance after weight loss has been achieved (13).
The Role of Protein
Not all meal replacement shakes are the same. Nevertheless, many are high in protein, which is one of the most important nutrients for weight loss. Higher protein diets lead to greater satiety, which can help you eat fewer calories throughout the day (14, 15, 16, 17). One study found that men on a high-protein diet reported fewer cravings and a reduced desire to eat late at night than those consuming a moderate amount of protein (18).
Furthermore, high-protein diets have been associated with other benefits, such as increased lean body mass, reduced body fat, less belly fat and improved weight maintenance (19, 20, 21, 22, 23). In a study comparing high-protein meal replacements and high-carb meal replacements, both groups lost similar amounts of weight in 12 weeks (24). However, those in the high-protein group lost more body fat, and their “bad” LDL cholesterol levels were lower (24). Lastly, some meal replacement shakes are higher in protein than others, so choose a shake that is high in protein and low in sugar.
Potential Problems with Meal Replacement Shakes
While there are several benefits to using meal replacement shakes to lose weight, and they are convenient for busy lifestyles, and they are helpful for people who struggle to limit their food intake, there are some potential problems.
Unhealthy Ingredients
Plenty of meal replacement shakes are made with wholesome ingredients. Others contain unhealthy ingredients like added sugars, corn syrup, partially hydrogenated vegetable oils, artificial flavors and chemical preservatives. Unfortunately, some shakes that are marketed for weight loss contain more grams of sugar than grams of protein. That’s why you should always read the label before purchasing a meal replacement shake. Look for a high-protein shake that also contains fiber and a list of ingredients you can pronounce. A healthy meal replacement shake should contain no more than a few grams of sugar.
Not a Long-Term Solution
Meal replacement shakes may not be a long-term solution for weight management. While many brands of meal shakes provide important nutrients, they cannot completely replace a healthy diet full of whole foods. In addition to vitamins and minerals, whole foods contain antioxidants, plant compounds and enzymes that are difficult to put into a bottle. Some shakes do contain fiber, although significantly less than the amounts found in whole foods like fruits, vegetables and legumes. Additionally, drinking shakes for meals is not a sustainable lifestyle for many people. It can be a socially isolating practice, since many social events include food.
Doesn't Fix Unhealthy Eating Habits
In general, diets don’t work for weight loss.
How to Choose the Best Weight Loss Shake
To choose the best meal replacement shake for weight loss, ignore the claims on the front of the package and read the ingredient list on the back.
Choose a product with the following qualifications:
- At least 15 grams of protein per serving
- At least 3 grams of fiber per serving
- Less than 10 grams of sugar per serving
- No corn syrup
- No hydrogenated vegetable oils
- At least 33% of the Daily Value for vitamins and minerals
There are several different types of protein used in meal replacement shakes. Whey protein has been found to improve satiety and is a good ingredient to look for in a meal replacement shake (17).
Homemade Meal Replacement Shake Recipe
You can also make your own meal replacement shakes at home. There are endless combinations of ingredients, but here is one recipe to try:
Ingredients
- 1 cup unsweetened almond milk
- 1 cup frozen berries
- 1 tablespoon coconut oil
- 1 cup plain Greek yogurt
- 1-2 scoops whey protein powder
Directions
Mix all ingredients together in a blender until smooth. This homemade shake contains approximately 400 calories, 30 grams of protein and 30 grams of carbs.