Qu’est ce que les substituts de repas ?
Les substituts de repas sont des aliments solides, liquides ou en poudre destinés à remplacer partiellement ou totalement les repas du quotidien. Ils peuvent prendre la forme de barres-repas, de boissons-repas ou de plats-préparés. Ces substituts de repas sont souvent associés à la perte de poids et sont de plus en plus populaires. Dans une société qui manque de temps pour préparer des repas équilibrés et de motivation pour faire du sport, les substituts de repas apparaissent comme une alternative de choix.
Comment perdre du poids avec des substituts de repas ?
De quoi est composé un substitut de repas ?
Élaborés à partir de
- protéines animales ou végétales
- glucides (sucre, dextrose, sirop…)
- lipides (huiles)
- minéraux et vitamines auxquels s’ajoutent généralement des colorants, des arômes artificiels ou naturels et d’autres produits liés à la conservation.
Depuis quelques années, des substituts de repas bio ont fait leur apparition avec des composants plus naturels et deviennent graduellement une réelle concurrence aux substituts plus « classiques ».
Il faut savoir que les substituts de repas ont une composition stricte légiférée par l’EFS (agence européenne de sécurité alimentaire des aliments). La réglementation impose en particulier un apport de protéines représentant entre 25 et 50 % de l’apport énergétique total du produit, un apport en énergie par les lipides inférieur à 30 % et au moins 30 % des vitamines et minéraux indispensables par repas.
Pourquoi le régime à base de substitut de repas fait-il maigrir ?
Le corps humain a besoin chaque jour d’énergie apportée par les calories pour fonctionner. Ces calories, nous les retrouvons dans les aliments que nous mangeons. Pour un adulte, 1800-2200 calories journalières sont nécessaires. Pour vous donner une idée, un muffin au chocolat : 400 calories, un morceau de bœuf : 200 calories. Basiquement, vous devez dépenser plus de calories que vous en dépensé si vous voulez maigrir. Et faire l’inverse si vous souhaitez prendre du poids.
Les substituts de repas aident à atteindre cet objectif, en proposant des plats faibles en calories. Vous remplacerez donc votre alimentation classique quotidienne par une alimentation plus équilibrée et maîtrisée dont le total calorique est plus faible.
Le principal défi pour les marques commercialisant les substituts est de garantir un état de satiété assez important pour éviter de grignoter entre les repas. On attendra souvent des conseils comme : accompagnez vos repas d’un légume, d’un fruit ou d’un produit laitier.
D’un point de vue scientifique
Une étude de consommation sur l’efficacité des substituts de repas a été menée par Biofortis sur 112 consommateurs (dont 82% de femmes) souhaitant perdre du poids. Le test s’est déroulé sur 30 jours (consommation de deux substituts de repas pendant 10 jours et d’un substitut de repas pendant 20 jours avec des conseils diététiques) et un suivi après 6 mois.
L’IMC moyen des sujets avait baissé de 2,5% soit une perte de 2 kilos avec une diminution moyenne du tour de taille (moins 3 cm) et du tour de hanche (moins 1,9 cm) et du tour de cuisse (moins 1,4 cm).
Durant le suivi des 6 mois, 18% ont encore perdu un petit supplément de kilos et de centimètres et 44% ont stabilisé leur poids.
Malheureusement, l’étude ne précise pas si après ces 6 mois (et donc l’arrêt de la consommation des substituts) il y a eu une “reprise” de poids.
D’un point de vue marketing
Comment le marché des substituts de repas est devenu si important en seulement une décennie ? (20 milliards de dollars en 2020 dans le monde contre 50% de moins en 2016)
- Les Français n’ont pas le temps de manger le midi. 80 % d’entre eux ne dépassent pas les trente minutes pour leur repas. Les substituts de repas sont vus comme une solution pratique.
- La solution la plus simple pour perdre du poids comparé à faire du sport et cuisiner des repas équilibrés.
- La montée en puissance des réseaux sociaux a créé un vrai culte du corps. Quelques kilos en trop deviennent un problème majeur. Les régimes amincissants à base de substituts de repas sont devenus une solution qui demande moins d’efforts que le sport.
- Joue sur le succès du bio et des produits plus « naturels » pour élargir sa gamme et séduire de nouveaux consommateurs.
Les acteurs du marché français
FEED, leader du marché
L’émergence en Europe de la smart food (substitut de repas) se fait tout d’abord avec Feed en 2016 par Anthony Bourbon. Il s’inspire de la marque Soylent qui avait lancé ce type de produits en 2013 en Amérique du Nord, puis se fait connaître grâce aux réseaux sociaux et lève au total 3,5 millions d’euros. Boissons, barres et shaker, la marque propose également une gamme Sport contenant 50g de protéines par produit. Feed assure que ses produits sont vegans, naturels, sans gluten, sans lactose ni OGM. Déjà disponible dans environ 1000 points de vente, Feed attend une levée de 15 millions d’euros pour exporter ses produits aux USA… En 2019, Feed affiche un chiffre d’affaires de 10 millions d’euros et a pour objectif d’atteindre le milliard d’euros dans cinq ans.
Il existe une multitude d’autres acteurs en France (So Shape, FoodSpring, nu3, YFood FR, gerlinea, Optifast…) qui témoigne bien du succès de ce marché.
Le marché de la smart food est récent et certes, en progression. Mais nous n’avons pas assez de recul sur cette catégorie alimentaire pour affirmer que cette tendance va rester d’actualité sur le long terme ou non. Est-ce que les consommateurs vont s’en lasser ou au contraire continuer de remplacer leur repas pris sur le pouce par ce type de produits ?
Les détracteurs des substituts reprocheront son manque de naturalité et de goût. A l’heure où les consommateurs sont plus que jamais soucieux du sourcing local, de l’impact écologique des produits, du label des étiquetages, il semblerait que les substituts de repas ne répondent pas toujours à ces critères. Avec parfois plus de 35 aliments, un mélange de tant de saveurs mis dans une seule bouteille peut interroger…
Pour conclure
Packaging colorés, saveurs séduisantes, résultats prometteurs, même si tout laisse à penser que les substituts de repas s’affirment comme une solution idéale pour perdre du poids, il faut savoir éviter quelques pièges.
Comme on l’a vu, c’est un marché porteur avec une multitude d’acteurs. Certains d’entre eux ne sont pas sérieux c’est pourquoi il faut bien vérifier la composition des produits ainsi que leur traçabilité.
Les substituts présentent aussi des limites :
- Plaisir gustatif moindre
- Monotone
- Cher
- Isole et permet rarement de garder une vie sociale épanouie (impossible de manger son repas au restaurant ou lorsque vous êtes invité)
- Difficile à tenir sur le long terme
- Risque de carences et de reprise de poids
- La plupart des substituts de repas ne contiennent pas assez de nutriments, comme les antioxydants que l’on trouve dans les végétaux (phytonutriments)
- La plupart des régimes avec substituts de repas ne proposent pas de variantes en fonction du sexe et de la taille, ce qui risque de créer un déficit calorique trop grand chez certaines personnes
La réelle efficacité de ces régimes à base de substitut de repas repose sur le sérieux et la motivation. Il faut avoir une alimentation équilibrée à côté des substituts et il est conseillé d’avoir une activité physique à côté.
Mon avis
Maigrir avec des substituts de repas semble efficace à court terme, mais rien ne démontre leur efficacité ni leur innocuité à long terme, c’est-à-dire sur une période d’au moins deux ans. À mon avis, les substituts de repas sont des aliments dénaturés qui ne respectent en rien les besoins psychologiques et physiologiques liés à l’acte de manger. De plus, ils ne permettent pas de modifier les comportements alimentaires ni d’acquérir de nouvelles bonnes habitudes, comme l’achat d’aliments sains et la préparation de repas santé.
Vous pouvez aussi être intéressé par notre article sur Le succès des sushis en France, comment l’expliquer ?
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