Can protein shakes help with weight loss? (2024)

FAQs

Can protein shakes help with weight loss? ›

Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight

However, while protein shakes can be a helpful weight-loss tool, they shouldn't replace whole foods entirely. "It's important to not rely solely on protein shakes as a source of calories or nutrition, as this may stall weight loss or lead to weight gain," cautions Best.

Although the results aren't always this dramatic, the majority of studies do show that high-protein diets lead to significant weight loss ( 25 ). A higher protein intake is also associated with less belly fat, the harmful fat that builds up around the organs and causes disease (26, 27 ).

If your goal is to build muscle mass or strength or to lose weight and you find it difficult to get adequate protein from food alone, drinking 1 to 2 protein shakes a day should be enough to support your fitness goals.

“Excess protein can be converted to fat, just like excess carbs can be converted to fat.” Some protein powders also have added sugar, and that can add extra calories, Gans says. “Some drinks may have too many calories per serving, interfering with your weight loss goals,” she says.

Answer From Katherine Zeratsky, R.D., L.D. Makers of protein shakes may say that their products help lower body fat or promote weight loss. But protein shakes aren't a magic way to lose weight.

You won't get much in terms of essential vitamins and minerals, complex carbohydrates, healthy fats, and other nutrients, so you may feel tired or have other health issues that are related to nutrient deficiencies if you follow this diet for too long.

In an interview with People, the singer and daytime talk show host said she had “dropped weight” as part of a new well-being routine. Walking, eating a healthy mix of foods, and enjoying occasional treats are among some of the methods she's used to shed pounds.

Eat a high protein diet

Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss ( 13 , 14 , 15 ). Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet ( 16 , 17 , 18 ).

Whey proteins reduce appetite, stimulate anorexigenic gastrointestinal peptides and improve glucometabolic homeostasis in young obese women. Rizzo G, et al. (2018). Soy, soy foods and their role in vegetarian diets.

Does protein burn fat without exercise? ›

Protein helps the body build muscle, increase insulin sensitivity (which can contribute to fat loss) and help keep you feeling full and satisfied. Research suggests high-protein diets not only aid in weight loss, but also help maintain long-term weight loss.

According to studies, drinking a protein shake for breakfast is more effective at reducing ghrelin levels than eating a high-carb breakfast. Ghrelin is a hormone that makes you feel hungry. Protein consumption in the morning can therefore help you reduce your overall calorie intake and aid your weight loss efforts.

“Choosing beverages like water, sparkling water, unsweetened iced tea and unsweetened coffee can help you stay within your calorie goals and support your weight management efforts,” she says.

This makes breakfast an ideal time for a meal replacement shake. Shakes are simple and light, yet nutritious, with a great supply of vitamins, minerals, and macronutrients (protein and carbs) to promote energy early in the day when you need it most.

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (.73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

Protein adds a metabolic burden on your body, especially on the kidneys. A high protein intake for a long time can cause digestive, kidney, and bone disorders. People with a very active lifestyle can tolerate higher amounts of protein than those with a sedentary lifestyle.