Protein shakes, sold premade or as powders you mix yourself, are a popular choice for people trying to lose weight. But whether they actually help with weight loss depends on several factors, including how you use them and what the rest of your diet looks like.
High-protein diets have been shown to support weight loss. They can also improve body composition by reducing fat while keeping lean muscle. For people who find it difficult to meet their protein needs with food alone, protein shakes can be a helpful tool.
Here are some of the main benefits:
- Easy to prepare: Protein shakes are a convenient way to boost your protein intake when you’re on the go.
- Can lower daily calorie intake: Protein shakes are high in protein and relatively low in calories. Swapping protein shakes for a meal can reduce your total daily calorie intake. Adding fiber-rich ingredients like chia seeds, flaxseeds, and fruits and vegetables can make the shake more filling and add important nutrients.
- May decrease appetite: Protein increases satiety by stimulating the release of hormones that make you feel full. Research shows that increasing protein, even without other diet changes, can help reduce hunger. Whey protein, a popular protein supplement, may be particularly effective at lowering appetite.
- Boosts metabolism: Protein requires more energy to digest and metabolize compared to carbohydrates and fat, helping your body burn more calories. It also preserves lean muscle mass during periods of weight loss, which can keep your metabolism from slowing.
- Reduces abdominal fat: Research suggests that adding protein shakes to a reduced-calorie diet may help reduce abdominal fat while preserving lean muscle mass.
Protein shakes can help if you’re trying to lose weight, but they should be part of a balanced diet. As a general guideline, aim to get at least half of your daily protein intake from whole foods. Examples include lean meats, eggs, beans, dairy products, nuts, and seeds.
Here are some tips on how to use protein shakes for weight loss:
- Replace up to one meal or snack a day with a protein shake to eat fewer calories
- Have protein shakes as snacks to keep you full between meals
- Drink a protein shake within an hour of your workout to maximize recovery
- Add whole foods like fruit, nut butter, or leafy greens to your shake for extra nutrients
- Add a scoop of protein powder into oatmeal or pancake batter for a protein boost
If you’re considering using protein shakes for weight loss, talk with a dietitian to make sure your plan works for your nutritional needs.
There are many types of protein powders on the market, each offering unique benefits. When choosing the best protein powder, consider your dietary restrictions, taste preferences, and overall health goals.
If you’re allergic to common sources of protein like dairy or soy, you’ll want to make sure your protein powder is free from these. Also, consider absorption time and amino acid profile, which can help support recovery after workouts.
Types of protein powders include:
- Whey protein: Whey protein is a dairy-based protein that contains all nine essential amino acids your body can’t produce on its own. It is quickly digested and absorbed, making it ideal for muscle recovery. Whey protein is often linked to weight loss when used as part of a balanced, reduced-calorie diet.
- Casein protein: Casein is a milk protein with all nine essential amino acids. It digests slowly, which can help with muscle recovery overnight, especially when consumed after an evening strength training session.
- Soy protein: Soy is a dairy-free, plant-based protein. It can be a good option for people who follow a vegan diet or have dairy allergies. Unlike many plant proteins, soy protein contains all nine essential amino acids, making it a complete protein.
- Pea protein: Pea protein is an easy-to-digest plant protein. It can be a good alternative for people who have a dairy or soy allergy. It contains all essential amino acids, though it is relatively low in the amino acid methionine. To create a more balanced amino acid profile, some brands blend pea protein with brown rice protein.
- Hemp protein: Hemp protein is a high-quality plant protein with heart-healthy unsaturated fatty acids.
Some protein powders are high in added sugar and calories, which can counteract the potential weight loss benefits of protein shakes. Additionally, drinking protein shakes without making other dietary adjustments—such as increasing fruit and vegetable intake—may not result in weight loss.
Be mindful of added ingredients like artificial sweeteners, vitamins, minerals, herbs, and other additives that may interact with medications.
As with all dietary supplements, protein powders are minimally regulated by the U.S. Food and Drug Administration (FDA). To increase the chances of choosing a pure and safe protein supplement, look for a brand that has been tested by an independent third party.
Protein shakes are a convenient way to increase your protein intake. When paired with a balanced diet and regular exercise, they may support weight loss by increasing lean muscle mass, reducing hunger, and boosting metabolism.
While protein shakes can be a helpful weight loss tool, the majority of your protein intake should come from nutrient-rich, whole foods.
