There are two methods, one can replace any meal with it and drink 3 shakes per day, or 2 shakes a day and a normal meal. Since I like to cook, I chose the latter and made the shakes with whole milk (3.8%). I MSUs confess I know whether I would have lost more if I had replaced all 3 meals with shakes.
I'm passing now to the gym, which naturally helps build muscle, because the shakes also contain a good amount of protein. I use and so do my thing. ;)
I can only recommend the powder, it tastes good, looks great and at the end you will feel much better! Go go go! ;)
I Wish You Success!