Can a meal replacement shake, famous among the "brogrammer" crowd, work for the everyday female athlete, or anyone looking to manage their weight? This article explores the potential benefits and drawbacks of using Soylent as a tool for weight loss, drawing on personal experiences and expert opinions.
What is Soylent?
Soylent is marketed as an "engineered staple food" designed to provide maximum nutrition with minimal effort. In essence, it's a meal replacement beverage intended to provide your daily nutrient needs without requiring you to prepare or consume traditional food. It contains fats, carbohydrates, and protein, as well as minerals like iron and potassium. Soylent is FDA approved. Each bottle provides 400 calories, 21 grams of fat, and has a low glycemic index score of 49.
Can Soylent Replace Meals?
In theory, yes. Soylent can replace meals. Each bottle contains a comprehensive nutritional profile, providing a balance of macronutrients and essential micronutrients. Some individuals have even attempted to live on Soylent alone for extended periods.
A Personal Experiment
One writer decided to try replacing all meals with Soylent for a week, consuming four bottles a day for a total of 1,600 calories. While the first day was easy, the following days presented some challenges.
Expert Opinions
Before embarking on the Soylent-only diet, the writer consulted with a nutritionist, Amanda Goldfarb, R.D., whose primary concern was the high fat content (80 grams from four bottles). She warned of potential digestive changes. Another expert, Kumar, wasn't as concerned about the fat but raised concerns about soy and maltodextrin, two of Soylent's main ingredients, noting that they may not be well-tolerated by everyone.
Read also: Keto-Friendly Soylent
Taste and Consumption
Soylent has a neutral taste profile, similar to a protein shake. The company states that this is by design, allowing individuals to adjust the flavoring based on personal preferences. The writer found it palatable on its own but also experimented with mixing it with cacao and chocolate PB2 powder.
Challenges and Side Effects
The writer experienced several challenges during the Soylent-only week. On the second day, consuming a bottle first thing in the morning led to nausea and lethargy. This may have been due to the sudden change in diet, as explained by Kaitlyn Bishop, an exercise physiologist. Goldfarb agreed, noting that a sudden shift from a diet high in sugar and refined carbs to Soylent could cause an energy crash.
Other unexpected side effects included irritability, marital discord due to the inability to share meals, and digestive issues. The writer also experienced dehydration, despite consuming four bottles of Soylent daily. Cravings for real food, especially clean eats like kale and Brussels sprouts, also emerged.
Weight Loss and Overall Experience
The writer did drop three pounds during the experiment, but attributed it to digestive distress. After four days, the writer broke the Soylent-only diet with a salad and hasn't had a bottle since.
Expert Recommendations
None of the experts consulted recommended living on Soylent permanently. However, they agreed that it could be a healthier alternative to junk food or other meal replacement options in a pinch. Kumar noted that while Soylent is a better alternative than other meal replacement shakes when in a hurry, it doesn't provide the natural vitamins and minerals found in whole foods.
Read also: Is Soylent Healthy?
Soylent vs. Huel: A Comparison
Soylent isn't the only meal replacement shake on the market. Huel is a rival brand that shares a similar philosophy: prioritizing nutrition over taste. Huel comes in both bottled and powder forms. The powder requires mixing and some experimentation to achieve a palatable flavor.
One individual tried supplementing their diet with Soylent and Huel for a month each. They found that while Soylent tasted like a milkshake, Huel tasted more like liquid porridge. Taste fatigue became an issue with both drinks, leading to a change in strategy: using Soylent for breakfast and Huel for lunch, supplemented with healthy snacks and a high-protein dinner.
Nutritional Completeness
Both Soylent and Huel claim to provide all the necessary nutrients, including 26 vitamins and minerals. However, nutrition experts caution against relying solely on manufactured drinks. Fiona Lawson, a nutrition expert, recommends homemade smoothies from real food instead. She argues that we don't yet know all the components of whole, natural foods, so it's impossible to recreate them perfectly in a manufactured drink.
Weight Loss Potential and Long-Term Sustainability
While Soylent and Huel aren't specifically designed for weight loss, some people use them for this purpose. The idea is that they reduce calorie intake by simplifying food choices. Some studies suggest that meal replacement drinks can be effective for short-term weight loss. However, experts warn that relying on formula food is not a sustainable long-term approach.
Alana MacDonald, a specialist dietitian, emphasizes the importance of retraining eating patterns to include appropriately sized meals, a balanced diet, and regular eating. Otherwise, weight regain is likely.
Read also: The Ultimate Smoothie Guide
Concerns about Ingredients and Nutrient Forms
Daniel O'Shaughnessy, communications director of the British Association for Nutrition and Lifestyle Medicine, points out that while Soylent and Huel offer 100% of the recommended daily allowance (RDA) of vitamins and minerals, these may be in inactive synthetic forms. He suggests that these formulas are best suited for those who need an extra boost of nutrition but lack the time for proper meals.
Soylent Ingredients Breakdown
Soylent drinks contain:
- Soy Protein Isolate: A cheap, digestible source of protein containing all nine essential amino acids.
- High Oleic Sunflower Oil: A source of monounsaturated fatty acids, potentially beneficial for heart health.
- Isomaltulose: A slow-digesting carbohydrate that causes a more gradual rise in blood sugar levels compared to regular sugar.
- Vitamins and Minerals: Soylent drinks are fortified with 20% of the recommended daily value for each essential nutrient per serving.
Potential Benefits of Liquid Meal Replacements
- Improved Diet Quality: Replacing junk food with meal replacement shakes can increase intake of essential vitamins, minerals, and fiber.
- Weight Loss: Calorie-restricted liquid meals can aid in short-term weight loss.
Potential Drawbacks of Liquid Meal Replacements
- Lack of Long-Term Sustainability: Meal replacements don't address the underlying lifestyle changes needed for long-term weight management and healthy eating.
- Absence of Beneficial Plant Compounds: Soylent lacks the diverse plant compounds found in whole foods that contribute to overall health.
Safety and Side Effects
Soylent is generally considered safe, but it's not suitable for people with soy allergies. Some individuals have reported experiencing gas, bloating, and changes in bowel movements. There have also been concerns raised about the phytate and lead content of Soylent.