The Yes You Can diet is a popular weight loss plan that uses daily meal replacement shakes và dietary supplements.

It’s marketed to lớn help you achieve your ideal weight and live a healthier lifestyle while still enjoying some of your favorite foods.

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Still, you may wonder whether this diet really works.

This article takes an objective look at the Yes You Can diet & its effects on weight loss and health.

DIET REVIEW SCORECARDOverall score: 1.5Weight loss: 1.5Healthy eating: 2.5Sustainability: 2Whole toàn thân health: 0.25Nutrition quality: 1.25Evidence based: 1.5

BOTTOM LINE: The Yes You Can diet, which relies on supplements & meal-replacement shakes, may be convenient for short-term weight loss. However, it’s very restrictive sầu, low-calorie, & expensive. It has also not been extensively studied.

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What is the Yes You Can diet?
The Yes You Can diet is a partial meal replacement plan that includes shakes và dietary supplements sold through the company’s trang web.

The system was created by Alejandro Chaban who founded the company in 2012 after losing 160 pounds (73 kg) using similar weight loss methods.

The products are marketed as “clinically proven” lớn help you thua thảm weight. They can be purchased individually or in bundled packages.

Their most popular bundle is a 30-day supply of shakes và supplements called “Transform Kit: On The Go 60,” which includes:

Complete Meal Replacement. Two canisters (30 servings) of fortified powder for making shakes. Each serving provides 200 calories and trăng tròn grams of milk-based protein along with 21 essential vitamins & minerals.Appetite Support. 30 capsules containing a blover of herbs, chromium, và amino acids claimed khổng lồ decrease hunger & reduce food intake.Colon Optimizer. 30 probiotic và herbal supplement capsules advertised to lớn help promote a healthy gut và prevent gas & bloating.Nutrition Guide. A nutrition and lifestyle guidebook that tells you what, when, & how much to eat.Heart B&. A heart-shaped bracelet with instructions khổng lồ give sầu yourself a snap on the wrist when negative sầu thoughts about “junk food, doubt, và fear” overshadow your goals.Summary

The Yes You Can diet is built around low-calorie meal replacement shakes và dietary supplements. It’s advertised to lớn help you thua thảm weight và live sầu a healthier lifestyle.

How does it work?

The Yes You Can diet works by substituting one to lớn two main meals each day with a fortified shake. It also recommends that you take daily dietary supplements and follow the Traffic Light Diet for your remaining meals and snacks.

Meal replacement shakes

Yes You Can meal replacement shakes are low in calories và high in protein.

A single serving of the meal replacement powder provides 200 calories, 15 grams of carbs, 7 grams of fat, và 20 grams of protein.

For most, this is a significantly lighter meal than usual. Thus, the shakes may lead to weight loss by restricting calories.

Indeed, many studies have demonstrated that meal replacement shakes can be an effective approach khổng lồ losing weight (1, 2, 3).

However, no published studies exist on the Yes You Can shakes specifically.

Dietary supplements

The Yes You Can plan includes four dietary supplements, advertised khổng lồ “help you through your transformation.”

When taken daily, these weight loss supplements are intended khổng lồ boost your metabolism, curb hunger, promote a healthy gut, và revitalize hair, skin, và nails.

While studies on these particular supplements are unavailable, retìm kiếm supports a few of their main ingredients.

For example, some studies suggest that green tea extract — found in the Slim Down supplement — may lead khổng lồ significant weight loss và help with weight maintenance, though findings are mixed (4, 5).

Traffic Light Diet

The Yes You Can weight loss plan includes a nutrition guide to lớn complement the meal replacement shakes and supplements.

The guide explains portion sizes và how to lớn follow a Traffic Light Diet.

The Traffic Light Diet originated in the 1970s, to lớn help address the rising rates of childhood obesity. Since then, it’s been adopted by many weight loss programs, including Yes You Can (6, 7).

The concept is straightforward. Foods are divided inkhổng lồ three categories:

Yellow foods. These are foods you can eat from time to time. For example, refined grains, eggs, and low-fat dairy products.Green foods. These are foods you can eat often. For example, whole grains, lean meat, poultry, fish, & most fresh fruits and vegetables.

Studies have shown that the original traffic light diet may be useful for weight management in children, but research is lacking on how effective sầu it is for adults (6).

Also, no studies have sầu evaluated the Yes You Can version of the diet.

Summary

The Yes You Can diet replaces one khổng lồ two meals a day with low-calorie shakes & weight loss supplements. It also follows a portion-controlled Traffic Light Diet for remaining meals và snacks.

Reducing calorie intake is key khổng lồ losing weight, but it can be difficult in an environment filled with enticing, high-energy foods.

No studies exist on Yes You Can shakes. However, retìm kiếm suggests that meal replacement shakes may help you thua thảm và maintain weight by controlling portion sizes, creating a calorie deficit, và keeping you full with fewer calories (3, 7).

In one 12-week study, 45 dieters lost an average of 11 pounds (5 kg) by replacing 2 meals per day with healthy meal replacement shakes (1).

In another study, individuals lost an average of 25 pounds (11 kg) while following a calorie-restricted diet involving 2 meal replacement shakes each day for 16 weeks (8).

Also, a thorough reviews of six studies demonstrated that meal replacement beverages may be more effective than traditional, low-calorie food-based diets.

The Reviews found that dieters using daily meal replacement beverages lost 7–8% of their body weight compared khổng lồ 3–7% on a traditional, low-calorie diet (9).

Summary

The Yes You Can diet may lead to lớn weight loss by controlling portion sizes và reducing overall calorie intake.

The Yes You Can diet may have sầu some benefits besides helping you thảm bại weight.

Convenient and portable

Yes You Can products can be ordered from the website & shipped straight to lớn your door.

Since you only need lớn add water, the shakes are easy to lớn make và particularly convenient if you live sầu a busy lifestyle.

Plus, they’re portable. Having a Yes You Can shake on hand may keep you from grabbing something unhealthy or calorie-dense while on the go.

On the downside, relying on shakes may hinder you from developing lifelong, healthy habits, such as cooking & planning nutritious options for busy days.

Therefore, you may go baông xã lớn old, unsuccessful habits as soon as you’re off the diet.

May help boost Vi-Ta-Min & mineral intake while dieting

When you’re on a low-calorie diet, it can be challenging to get all the nutrients you need to stay healthy (10).

Yes You Can meal replacement shakes are fortified with 21 vitamins and minerals, including Vi-Ta-Min D and iron — two nutrients people are commonly deficient in (11, 12).

However, the shakes laông chồng certain essential nutrients, such as calcium & potassium.

In fact, a single serving of the meal replacement powder provides only 8% of the Reference Daily Intake (RDI) for calcium and only 2% of the RDI for potassium.

This means your remaining meals and snacks must be very rich in calcium & potassium, or you have sầu lớn purchase and take yet another supplement khổng lồ avoid nutrient deficiencies.

Summary

Yes You Can is a promising diet solution for busy individuals. The shakes are convenient, portable, và provide 21 essential vitamins & minerals, which may be lacking in your diet. Still, it may be low in other nutrients, like calcium và potassium.

Although the Yes You Can diet may help you đại bại weight, the plan does have sầu several disadvantages.

May be difficult to stichồng to

The Yes You Can diet plan may help with quiông xã weight loss but may be difficult to stiông xã khổng lồ in the long term, as it’s highly restrictive sầu.

Not only are you limited khổng lồ meal replacement shakes for one lớn two meals each day, but the plan pushes a restrictive sầu version of the Traffic Light Diet for your remaining meals.

This diet eliminates many foods, including some healthy options lượt thích banamãng cầu và mango.

Also, studies suggest that meal replacement diets may be hard khổng lồ adhere to (1, 2).

For example, 49% of participants dropped out of a 12-week study that replaced breakfast & lunch with a beverage (1).

Products are highly processed

Yes You Can shakes are highly processed and may not be the best option for overall health.

Though the shakes are fortified with 21 essential nutrients, they can’t compare khổng lồ the benefits of a wholesome, food-based diet.

Whole foods offer much more than what is listed on any nutrition label.

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Fresh fruits, vegetables, whole grains, & legumes contain plant compounds that have been linked to many health benefits, including a reduced risk of many chronic diseases (13).

Uses multilevel marketing to sell products

Using a multilevel sale strategy, Yes You Can coaches purchase products at a discount & sell them baông chồng lớn you directly for profit.

According to lớn the trang web, coaches also provide one-on-one guidance & tư vấn.

This can be dangerous since there’s no guarantee that these coaches have sầu any formal training in nutrition, health, or counseling.

Summary

The Yes You Can diet may be difficult lớn stiông xã khổng lồ & is based on highly processed products that can’t compare lớn the benefits of real, wholesome food. Also, coaches within the company may not be qualified khổng lồ provide health advice.

According to the Yes You Can diet plan, your day should include five meals, spaced evenly throughout the day.

One lớn two of your main meals should be a Yes You Can meal replacement shake, while your remaining meals and snacks should follow the plan’s nutrition guidelines.

Here’s a sample 3-day meal plan:

Day one

Breakfast. One serving of a Complete Meal Replacement shake and one capsule each of Sllặng Down, Appetite Support, Collaren, & Colon Optimizer.Lunch. Chicken fajitas with bell peppers & two flour tortillas.Snachồng. Tumãng cầu salad with celery sticks.Dinner. One serving of a Complete Meal Replacement shake.

Day two

Breakfast. One serving of a Complete Meal Replacement shake & one capsule each of Slyên ổn Down, Appetite Support, Collagene, & Colon Optimizer.Lunch. One serving of a Complete Meal Replacement shake.Snachồng. Chicken salad with cucumber slices.Dinner. Shrimp stir fry.

Day three

Breakfast. Vegetable egg-trắng omelet with a whole-wheat English muffin và one capsule each of Sllặng Down, Appetite Support, Collaren, and Colon Optimizer.Snack. A small handful of mixed nuts and seeds.Lunch. One serving of a Complete Meal Replacement shake.Snack. Turkey & tomato lớn slices rolled in lettuce leaves.Dinner. One serving of a Complete Meal Replacement shake.Summary

The Yes You Can diet recommends five meals spaced evenly throughout the day. A day plan may include one to lớn two meal replacement shakes và two to three approved meals & snacks.

The Yes You Can diet is a convenient và portable weight loss system that works by reducing your calorie intake with meal replacement beverages and a portion-controlled diet.

This approach to lớn dieting may be effective sầu for quiông xã weight loss, though no studies exist for the Yes You Can diet itself.

For a long-term solution that’s beneficial for both weight loss & overall health, consider a well-balanced diet that includes plenty of fresh fruit, vegetables, whole grains, legumes, lean proteins, and healthy fats.