Should you use Huel® to lose weight?

Jump to: How weight loss works | Can Huel help with weight loss? | When Huel might be helpful | Nutritional analysis: Huel vs whole foods | Sustainable weight loss approach | FAQs | Take home message

We wouldn’t recommend using Huel as a replacement for your meals when trying to lose weight.

You can use Huel in certain circumstances as a supplement to a diet based on whole foods, but it shouldn’t be your primary nutrition source despite marketing claims of being a ‘complete meal’.

Whole foods should still form the foundation of your diet rather than relying heavily on meal replacements.

Research suggests that meal replacements, such as Huel, can aid in initial weight loss.

However, they may lead to losing weight too quickly due to severe calorie restriction, which research shows increases the risk of losing lean tissue, such as muscle and bone.

Many people find Huel helpful in specific situations, such as when they’re short on time, as an alternative to skipping meals, or as a better choice than fast food when on the go.

The controlled calories (400-500 per serving) and protein content (20-35g, depending on the product) can help you judge your calorie intake.

That said, whole foods provide thousands of beneficial compounds that aren’t found in any meal replacement.

While Huel contains added vitamins and minerals, it lacks the complex array of phytochemicals, antioxidants, and bioactive compounds naturally present in fresh vegetables, fruits, nuts, seeds, and quality protein sources.

Additionally, food is a vital component of our daily lives. It’s a part of our culture, social experiences, and celebrations.

We are naturally inclined to seek food for reward, and relying solely on meal replacements for our nutrition is likely to lead to overconsumption in the long term, as it deprives us of the enjoyment of food.

For sustainable weight loss, Huel should be viewed as a supplement to a healthy diet based on whole foods, rather than a replacement.

People who develop lasting healthy eating habits tend to keep the weight off more successfully than those who rely on meal replacements long-term.

How weight loss works

Weight loss occurs when you consume fewer calories than your body uses; this is known as a calorie deficit.

When we’re in a calorie deficit, our body draws on stored energy (mainly fat) to make up the difference.

The rate at which our body burns calories depends on several factors:

• Your basal metabolic rate (BMR): The calories our body needs for basic functions like breathing and circulation, which make up about 60-70% of daily energy use.
• Physical activity: From formal exercise to everyday movement like walking and housework, contributing 20-30% of daily energy use.
• Thermic effect of food: The energy used to digest and process food, which accounts for roughly 10% of total energy expenditure.
• Non-exercise activity thermogenesis (NEAT): Comes from the energy we burn from involuntary movements, like fidgeting. This contributes ~10%.

When creating a calorie deficit for weight loss, how you do it matters as much as the numbers.

Crash diets that severely restrict calories (below 1,200 per day for women or 1,500 for men) trigger protective mechanisms in your body:

1. Your metabolism slows down to conserve energy, making further weight loss more difficult
2. Hunger hormones increase, increasing cravings, particularly for energy-dense foods
3. Your body may break down muscle as well as fat, which further reduces your metabolic rate

Research shows that moderate calorie deficits of 10-20% below maintenance levels produce more sustainable results than more strict approaches.

This typically means consuming 300-500 fewer calories daily for most people, resulting in a weight loss of around 0.5-1 kg per week.

Protein intake becomes especially important during weight loss.

Studies show that consuming higher protein during weight loss helps preserve muscle mass, keeps you feeling fuller for longer, and supports a higher metabolic rate.

Can Huel help with weight loss?

Huel can support weight loss, but its effectiveness depends on how you incorporate it into your overall weight loss approach.

The controlled calorie content (400-500 calories per serving) may make it easier to manage your intake compared to meals that might be difficult to portion control. This built-in portion control can help create the calorie deficit needed for weight loss.

Huel’s high protein content (20-35g per serving, depending on the product) supports muscle preservation during weight loss.

The Black Edition offers the highest protein-to-calorie ratio, which is particularly beneficial when reducing overall calorie intake.

The convenience factor eliminates the decision fatigue that often leads to poor food choices.

When you’re tired or busy, having a quick, nutritionally balanced option can prevent impulsive high-calorie alternatives.

Despite these potential benefits, there are important limitations to consider:

Huel doesn’t teach you sustainable eating habits with whole foods, which are essential for maintaining weight loss in the long term.

Many people feel less satisfied after consuming liquid calories compared to eating solid food, potentially making it harder to stick to their diet.

Relying heavily on any single food source – even one designed to be ‘nutritionally complete’ – limits the diversity of nutrients and beneficial compounds you consume.

Health guidelines recommend that meal replacements be used only as part of a low-calorie diet strategy with ongoing professional support, not as a standalone approach to weight management.

From our perspective, meal replacements like Huel are simply not sustainable as a long term solution to weight loss.

While they can be used as a replacement in certain situations, like when you’re busy, on the move, or feeling unwell and unable to eat, they shouldn’t be seen as a silver bullet.

We know from our own members that the most important aspect of a weight loss journey isn’t necessarily ‘what you eat’, but fundamentally changing their relationship with food.

When we develop a deeper understanding of the ‘why’ behind our eating choices, we’re far more likely to move toward a healthier relationship with food, and develop the habits needed for lasting health and weight loss.

When Huel might be helpful

Huel can be useful in specific situations:

During busy workdays, when lunch options are limited to high-calorie takeaways. The average lunch purchased near offices are often energy-dense and based on ultra-processed foods.

When you’re too tired to cook but still need balanced nutrition. Fatigue is one of the primary reasons people abandon healthy eating plans and opt for convenient, ultra-processed foods.

During travel, when access to fresh food is limited. Having Huel powder or ready-to-drink bottles can help you avoid airport or roadside meal choices that are typically energy-dense and ultra-processed.

As a breakfast solution, if you typically skip morning meals. Studies show that people who eat breakfast have lower hunger across the day and make better food choices.

For shift workers who struggle with irregular eating patterns. The convenience of Huel can help maintain consistent nutrition when conventional meal timing isn’t possible.

These scenarios highlight that Huel can be used to supplement a healthy diet, but shouldn’t be seen as a replacement for all meals.

When used in the right context – as a better alternative to skipping meals or choosing less nutritious options – it can support your weight loss journey without becoming a crutch that prevents developing sustainable eating habits.

Nutritional analysis: Huel vs whole foods

Let’s compare a day of nutrition using three Huel servings versus a day of Second Nature recipes to understand what you might be missing when using meal replacements for weight loss.

Daily Huel consumption (3 servings of Huel Black Edition)

Total daily intake:

• Calories: 1,200
• Protein: 105g
• Fat: 40g
• Carbohydrates: 85g
• Fibre: 18g

Micronutrients: Huel provides 100% of most vitamins and minerals based on reference daily intake values.

Second Nature whole food day

Breakfast – Yoghurt Bowl: 250g Greek yoghurt, berries, flaxseed, sugar-free muesli, hazelnuts

Lunch – Goat’s Cheese, Pea and Basil Frittata (1 serving): 2 eggs, vegetables, goat’s cheese, extra virgin olive oil

Dinner – Bacon and Borlotti Beans with sourdough: Bacon, beans, vegetables, olive oil, natural yoghurt, 1 slice sourdough bread

Nutrient	3× Huel Regular	3× Huel Black	Second Nature day	Advantage
Calories	1,200	1,200	~1,750	+550 (+46%)
Protein	60g	105g	115g	+55g vs Regular (+92%)
Fat	30g	40g	85g	+45g vs Black (+113%)
Carbohydrates	135g	85g	120g	More complex, slower releasing
Fibre	18g	18g	32g	+14g (+78%)

Sustainable weight loss vs crash diet approach

The nutritional comparison reveals a fundamental difference in approach to weight loss:

Whole food approach (~1,750 calories): Creates a moderate calorie deficit that supports sustainable weight loss while preserving lean muscle mass through adequate protein (115g) and diverse nutrients.

Huel-only approach (1,200 calories): Represents more of a crash diet that, despite higher protein in Black Edition, risks micronutrient deficiencies, slower metabolism, and potential lean mass loss due to severely restricted calories.

Why the whole food approach works better:

Adequate calories for metabolism: 1,750 calories provides enough energy to maintain a higher energy expenditure while still creating a deficit for weight loss.

This level of intake allows for more flexibility in adding extra portions or ingredients to meals based on individual hunger levels and activity needs.

Superior protein utilisation: The 115g protein from varied sources (yoghurt, eggs, meat, beans) provides complete amino acid profiles that support muscle preservation better than plant-based protein alone.

Micronutrient security: Diverse whole foods provide thousands of compounds that prevent deficiencies and support optimal metabolism during weight loss.

Sustainable habits: Learning to prepare and enjoy whole-food meals builds long-term skills for maintaining weight after the initial loss phase.

Metabolic protection: Consuming higher calories with quality nutrition prevents the metabolic adaptation that often occurs with very low-calorie approaches.

What whole foods provide that Huel doesn’t

Similar protein content: The whole food day provides comparable protein to Huel Black but from diverse, complete sources that support muscle preservation during weight loss.

Higher fibre content: 78% more fibre from varied sources, supporting different aspects of gut health and digestive function.

Superior fat profile: Extra virgin olive oil provides potent anti-inflammatory compounds like oleocanthal, plus omega-3 fatty acids from fish and monounsaturated fats from nuts; nutrients that Huel’s processed plant oils simply can’t match.

Phytochemical diversity:

• Anthocyanins from berries (supporting brain function and blood vessel health)
• Glucosinolates from kale (supporting detoxification and cellular health)
• Allicin from garlic (supporting immune function and cardiovascular health)
• Lycopene from tomatoes (supporting prostate and heart health)
• Lutein and zeaxanthin from green vegetables (supporting eye health)

Bioactive compounds: Whole foods contain thousands of beneficial compounds we’re still discovering, such as:

• Peptides from yoghurt that support gut health
• Polyphenols from herbs and spices with anti-inflammatory effects
• Prebiotic fibres that feed specific beneficial gut bacteria

Mineral bioavailability: Nutrients from whole foods are often better absorbed due to cofactors and natural chelation that synthetic vitamins can’t replicate.

Digestive enzymes: Fresh foods provide natural enzymes that support digestion and nutrient absorption.

The ‘complete nutrition’ myth

While Huel markets itself as providing ‘complete nutrition’, this claim is fundamentally flawed for several reasons:

Unknown beneficial compounds: We’ve identified thousands of beneficial plant compounds, but we estimate there are tens of thousands more we haven’t discovered yet.

Synergistic effects: Nutrients in whole foods work together in ways that isolated vitamins and minerals can’t replicate.

Absorption differences: Natural forms of nutrients are often better absorbed than synthetic versions.

Fibre diversity: Huel contains a few types of fibre, while whole foods provide dozens of different fibres that feed different gut bacteria.

Protein quality: While Huel’s protein blend is complete, it doesn’t match the amino acid profiles and bioactive peptides from varied animal and plant sources.

No meal replacement can truly be ‘complete’ because we don’t yet understand all the ways whole foods support human health.

Sustainable weight loss approach

Building sustainable habits

Weight loss research consistently shows that the approach that works best is the one you can maintain long-term.

Studies that track people who’ve successfully maintained significant weight loss have found that the vast majority modify their food intake in ways that become permanent lifestyle changes.

To build sustainable habits:

Develop a positive relationship with food: Move away from seeing foods as ‘good’ or ‘bad’ and instead focus on nourishing your body while still enjoying the experience of eating.

Food should be a source of pleasure as well as nutrition.

Practice mindful eating: Learn to recognise true hunger and fullness cues, eat without distractions, and truly taste and appreciate your food. This helps prevent overeating and increases satisfaction from meals.

Prioritise quality sleep: Poor sleep disrupts hunger hormones and increases cravings for high-calorie foods. Aim for 7-9 hours of quality sleep to support your weight loss efforts naturally.

Learning other coping strategies for challenging emotions: Emotions like stress, worry, and loneliness can lead to emotional eating. Learning to observe and manage these emotions in more helpful ways will reduce how often we turn to food to soothe ourselves.

Build a supportive environment: Surround yourself with people who respect your health goals, and create a home environment that makes nutritious choices easier.

Frequently asked questions

How much weight can I lose using Huel?

Weight loss depends on your overall calorie deficit, not specifically on using Huel.

If replacing higher-calorie meals with Huel creates a moderate deficit of 500 calories daily, you might expect to lose about 0.5kg per week, which aligns with recommendations for sustainable weight loss.

However, the overall focus of any weight loss journey should be on developing a healthy lifestyle and habits that you can maintain for the long term.

Is Huel better than other meal replacements for weight loss?

Huel’s nutritional profile, particularly the Black Edition with higher protein and lower carbohydrates, makes it a reasonable choice among meal replacements.

However, all meal replacements have similar limitations compared to whole foods. The ‘best’ option is the one that fits your needs and preferences while supporting your transition to healthier eating patterns.

Can I use Huel for all my meals when trying to lose weight?

While technically possible, replacing all meals with Huel isn’t recommended for several reasons: potential nutrient gaps, development of disordered eating patterns, lack of sustainable habit formation, and the loss of social and cultural aspects of eating.

We’d only recommend using Huel as a replacement for meals occasionally when required.

Will I gain weight back after stopping Huel?

If you return to the eating habits that led to weight gain initially, then yes, weight regain is likely.

Research shows that people who develop new, sustainable eating habits during weight loss are more successful at maintenance than those who use temporary measures, such as meal replacements, without addressing underlying behaviours.

How do I transition from Huel to regular meals after losing weight?

Gradually replace Huel with nutritionally similar whole food meals, focusing on protein content and portion control.

Start by replacing one Huel serving per week with a balanced meal, learning to prepare simple, nutritious options that align with your weight maintenance goals.

Will Huel help me lose belly fat specifically?

No food or drink can specifically target fat loss in a particular body area. Fat reduction occurs throughout the body, primarily based on genetics and hormones.

Huel may support overall fat loss through calorie control, but spot reduction is a myth according to all credible research.

Can I mix Huel with other ingredients to make it more filling?

Yes, adding ingredients like frozen berries, spinach, or nut butters can enhance both satisfaction and nutrition.

Still, rather than focusing on ‘how to make Huel more filling?’, it’s better to consider the overall approach you want to take to your eating habits and reserving Huel as a supplement for those occasions when whole foods are limited.

Take home message

Huel can be used for weight loss, but we wouldn’t recommend relying on Huel to lose weight.

The comparison between Huel and whole food recipes from Second Nature reveals significant nutritional gaps that no meal replacement, regardless of marketing claims, can fully address.

The thousands of beneficial compounds in whole foods support not just weight loss but overall health in ways that science is still discovering.

For sustainable weight loss, focus on developing cooking skills, establishing meal planning habits, and cultivating a healthy relationship with food, rather than relying primarily on meal replacements.

Use Huel as a tool in specific situations – busy workdays, travel, or as an occasional convenience – rather than as your primary nutrition source.

The most successful approach combines the practical benefits of products like Huel with the nutritional completeness of whole foods and the development of lasting healthy eating patterns.