I have lost 4 kg in two weeks replacing two or three meals a day with the shakes. As the weight is falling off, I make healthier choices for that third meal or in between snack, because I can see and feel that it is working. If it wasn't working, that is when you say "What the heck!" and start eating comfort foods. Drinking 2 L of water a day sounds a lot but it's not really. I drink two x 250 ml glasses of water at breakfast, morning tea, afternoon tea and dinner, if not more, so it soon adds up. This also helps to create that full feeling. The shakes are ever so thick, creamy and tasty and leave you feeling full. Having the water ice cold from the fridge and beating it up with the shake in a blender, also helps to make it thick and creamy. I alternate between cappuccino, salted caramel, banana and chocolate flavours, all of which are delicious and true to their name.