Almased is a meal replacement powder made from soy protein, yogurt, and honey that you mix into a shake and drink in place of one or more meals per day. Each serving delivers about 180 calories and 27 grams of protein, with a very low glycemic index of 27. How you use it depends on which phase of the program you’re in, but the basic preparation stays the same throughout.
How to Mix a Shake
Add 12 fluid ounces (or roughly 200 to 350 ml) of liquid to a shaker bottle or blender. Water works, but unsweetened almond milk, oat milk, or low-fat dairy milk all make the shake taste better and feel more filling. Then add your scoops of Almased powder based on your individual serving size, followed by 2 teaspoons of a quality vegetable oil. Walnut oil, flaxseed oil, or rapeseed (canola) oil are the recommended choices. The oil helps your body absorb fat-soluble nutrients and adds healthy fats the powder itself lacks, since the dry powder contains very little fat on its own.
If plain Almased doesn’t appeal to you, treat it like a protein base and customize. Cold coffee, unsweetened cocoa powder, cinnamon, pumpkin spice, blueberries, and strawberries are all fair game. Stick to low-sugar additions so you don’t spike the calorie count or undermine the low glycemic load that makes the shake effective.
Phase 1: Detox (3 to 14 Days)
You start by replacing all three meals with Almased shakes. Between shakes, you can have homemade vegetable broth or 100% vegetable juice, ideally low in sodium. Drink at least 64 ounces of water on top of that. This phase is the most restrictive, and most people stay on it for about a week, though you can go as short as 3 days or as long as 14. The goal is to reset your eating patterns and reduce your overall calorie intake sharply before moving into a more sustainable rhythm.
Phase 2: Weight Reduction
This is where most of your actual weight loss happens. You drop to two Almased shakes per day and add one solid, balanced meal. The program recommends eating that meal at midday if possible, since your body processes carbohydrates more efficiently earlier in the day. If lunch doesn’t work for your schedule, dinner is fine, but keep the carbohydrates moderate.
There’s no set time limit on this phase. You stay in it until you reach your target weight, whether that takes two weeks or several months. In a 12-month clinical trial published in the journal Nutrients, participants using a high-protein, low-glycemic meal replacement like Almased lost an average of 6.1 kg (about 13.4 pounds), compared to 3.2 kg in the control group eating a conventional reduced-calorie diet. Those whose insulin levels dropped the most during the study lost the most weight, averaging 7.6 kg (nearly 17 pounds).
Phase 3: Stabilization
Once you’ve hit your goal weight, you shift to one Almased shake per day, replacing either breakfast or dinner, and eat two healthy solid meals. This phase is about locking in the weight you’ve lost and building eating habits you can maintain long term.
How long you stay here depends on how long Phase 2 lasted. If you spent two weeks in the weight reduction phase, plan on at least two weeks of stabilization. If Phase 2 lasted longer than two weeks, aim for a minimum of four weeks. There’s no upper limit. Many people stay in this phase indefinitely, using a single daily shake as a convenient, high-protein meal replacement that keeps their weight steady.
What’s Actually in the Powder
Almased is about 52% protein by weight, split between soy protein isolate (83% of the protein) and milk protein (17%). The remaining ingredients are primarily natural honey, which makes up about 25% of the powder by weight, and yogurt. Despite the honey content, the glycemic index stays low at 27, which is comparable to lentils or chickpeas. For context, most meal replacement shakes land in the 40 to 60 range. The low glycemic load means the shake releases energy slowly rather than causing a sharp blood sugar spike.
That low glycemic profile is one reason Almased has been studied in people with type 2 diabetes. European research has shown that people with type 2 diabetes who use Almased can improve blood sugar levels, long-term blood sugar markers, and insulin levels alongside weight loss.
Tips for Getting Better Results
The oil matters more than you might think. Skipping it saves a few calories, but you lose the fat-soluble nutrient absorption and may feel hungry sooner. Use the full 2 teaspoons every time.
Water intake is a consistent theme across all phases. Sixty-four ounces daily is the baseline, but if you’re active or in a warm climate, more is better. The high protein content of Almased puts extra demand on your kidneys, and staying well hydrated helps your body process it efficiently.
During the reduction and stabilization phases, the quality of your solid meals determines how well the program works. A plate of grilled chicken and roasted vegetables will keep your blood sugar stable and complement the shakes. A bowl of pasta or a fast food meal will counteract much of what the shakes are doing for your insulin levels.
Who Should Avoid Almased
Because the powder is primarily soy protein, anyone with a soy allergy should not use it. Soy allergy reactions range from hives and stomach cramps to potentially severe anaphylaxis, which involves difficulty breathing, a rapid heart rate, and a dangerous drop in blood pressure. There is no way to remove the soy component, since it forms the structural basis of the product.
People with milk protein allergies also need to steer clear, since the powder contains both yogurt and milk protein. If you have thyroid concerns, talk with your doctor before starting, as soy protein can interact with thyroid medications and may affect thyroid function in some people.