Real Food vs Shakes: The Science That Changes Everything
For more than a decade, at Be Fit Food we have championed a simple idea: real food is medicine. Recently, I joined House of Wellness Radio to unpack brand new, world first clinical research that finally proves it.
For years, very low calorie shake diets dominated the weight loss industry. They were marketed as “clinical,” “medically proven,” and “the fastest path to results.” But after twenty years as a dietitian, exercise physiologist and diabetes educator, I always knew something was missing.
Today, the science has caught up, and it has changed the conversation for good.
Below, I break down the research, explain the science behind metabolic health, and share why real food matters now more than ever.
You can also listen to my full interview here:
My Story: When Real Food Became Personal
Long before I founded Be Fit Food, my passion for nutrition came from lived experience.
From just eighteen months old until nineteen, I was constantly unwell, undiagnosed, misunderstood and repeatedly told that food was causing my symptoms.
But even as a child, I knew food was the only thing that made me feel well.
On my twentieth birthday, an emergency surgery finally revealed the truth.
I had been living with a rare congenital condition called a choledochal cyst, a disorder that can be fatal if untreated and is often missed. Doctors believed I was unlikely to live past thirty without intervention.
This experience changed everything.
It cemented a belief that shaped my entire career: the human body can heal and thrive when it is given the biology it needs, and that biology comes from food.
After two decades working in hospitals, clinics and research settings, I saw how many Australians were trying their best but were overwhelmed by stress, busy schedules and highly processed food environments. I also saw how strongly people responded biologically and emotionally when offered real, nutrient dense, portion controlled meals.
Be Fit Food was born at the intersection of science, personal purpose and a deep desire to help people take back control of their health.
The Groundbreaking Study: Real Food vs Shakes, Head to Head
In 2024, Deakin University’s Food and Mood Centre led a world first clinical trial comparing:
• a traditional supplement based very low calorie diet (VLCD)
vs
• a whole food version of the same calorie model, with all meals supplied by Be Fit Food
-Both groups consumed the same calories and followed the same protocol.
-Both groups lost weight, which is expected with calorie control.
-But the differences beneath the surface were profound.
The Real Food Group Showed Significant Additional Benefits
1. Greater Gut Microbiome Diversity
Participants eating whole food saw significant improvements in the variety and richness of their gut bacteria.
Why this matters:
A diverse gut microbiome is linked to:
✔ improved immunity
✔ lower inflammation
✔ reduced cravings
✔ better mood regulation
✔ healthier long term weight control
2. Improved Leptin Regulation (Your Fullness Hormone)
Leptin tells the brain “I have had enough.”
The real food group showed improved leptin signalling, meaning better appetite control and reduced overeating.
3. Better Metabolic Flexibility
Metabolic flexibility is your body’s ability to switch between burning carbohydrates and fat for fuel.
The whole food group showed enhanced flexibility, meaning their bodies adapted better to fasting, activity and everyday energy needs.
4. Greater Preservation of Lean Muscle Mass
Muscle is the engine of metabolism.
Lose it and your metabolic rate slows.
The real food group preserved more lean muscle due to higher protein quality, nutrient density and fibre.
The Conclusion:
Both groups lost weight.
Only one improved long term metabolic health.
Real food does what shakes cannot. It restores hormonal balance, supports gut health, preserves muscle and creates the biological conditions for sustainable weight stability.
Why This Matters for Australians:
The weight loss industry has long prioritised calories over quality.
This study shifts that paradigm.
It proves that:
• Weight loss alone is not enough
• What you eat determines whether your results last
• Whole food biologically outperforms supplements
Instead of fighting hunger, losing muscle or relying on willpower, people can use real food designed by dietitians and doctors to safely retrain their metabolism.
This matters for:
• busy parents
• exhausted professionals
• the person who has tried everything
• anyone using or considering weight loss medication
• those wanting a metabolic reset without shakes
Real food is now the evidence based foundation for long term success.
Why Be Fit Food Is Different
Every Be Fit Food meal is:
✔ high in protein
✔ low in carbohydrates
✔ rich in fibre
✔ loaded with 4 to 12 vegetables
✔ free from added sugars
✔ free from artificial sweeteners
✔ designed by doctors and dietitians
✔ portion controlled
✔ snap frozen to lock in nutrients
We focus on:
✨ metabolic reset
✨ muscle preservation
✨ hunger regulation
✨ gut health
✨ long term sustainability
These are exactly the areas where whole food outperformed shakes in the clinical trial.
The Future of Weight Management Is Here
My interview on House of Wellness marks a turning point in how Australia understands weight loss and metabolic health.
No more relying on shakes as the clinical standard.
No more ignoring the microbiome, hormones or long term outcomes.
No more quick fixes that leave people starting again.
The truth is out.
Real food does not just change your weight.
Real food changes your biology.
Available nationally at selected Chemist Warehouse stores and other retailers.
