Are Protein Shakes Good for Weight Loss?

If you are considering losing weight, you may wonder whether protein shakes are good for weight loss. Some people may include protein shakes as part of their weight loss strategy, using them instead of a meal or as a quick snack.

Protein shakes, like protein-rich foods in general, can help you to feel full and also maintain lean muscle. But these shakes are not for everyone, and there can be drawbacks.

This article will describe how protein shakes can assist in weight loss, as well as their potential benefits and drawbacks.

How Protein Shakes May Help With Weight Loss

Protein shakes may be used in different ways to lose weight. It's important to know your body weight factors into how much protein you need for your health. About 0.8 grams of protein per kilogram (2.2 pounds) of your body weight is the recommended daily dietary allowance in the United States.

High-protein meals can help to keep your appetite in check. In a 2018 study, participants were asked to eat a high-carbohydrate cereal with either 1 cup of milk (which contains 12.4 grams of milk protein naturally) or milk with additional whey protein powder to boost protein to 28 grams. Whey protein is one of the two main types of protein in milk.

The researchers found those given extra protein powder had lower blood sugar levels and reduced appetite after eating this meal. This may be because protein takes longer for the body to digest than carbohydrates.

Protein has been shown to help satisfy appetites. In one study, whey protein was shown to tamp down hunger for 30 minutes after drinking and continue for up to two hours compared to maltodextrins (carbohydrates with a sweetener).

Other study results showed that those who are overweight who consume protein are more apt to feel sated after eating. Still, researchers warn that more study is needed on this.

Consuming protein shakes can also help maintain muscle mass while you trim down. Research shows that including protein supplements in the diet can help to keep muscles strong even when calories are restricted.

It is fat that you ultimately aim to lose, not muscle. Muscle has higher energy requirements, so having more muscle enhances your metabolism (energy production and use). When you lose muscle, your metabolism slows, and you must work harder to burn calories. Eating protein also increases your metabolism since your body has to put more effort into digesting it.

Protein shakes may be substituted for sugary, high-calorie meals, such as coffee and donuts. This strategy may help reduce the total number of calories consumed in a day and, therefore, assist in weight loss.

What Types of Protein Shakes Are Best?

Not all protein shakes are the same. They can include different protein sources. Some are animal-based, and some are plant-based. They include the following:

• Whey and casein protein come from dairy, specifically from cow's milk, and are animal-based. These are complete proteins, meaning they supply the body with all the needed amino acid protein building blocks that must come from food since the human body is unable to make them.
• Collagen is made from connective tissue from animals such as cows and chickens. Collagen is a complete protein.
• Hemp, soy, rice, and peas are plant-based proteins. These are not complete proteins. You must use more than one source of protein to get all the needed amino acid building blocks.

Commercial protein shakes often have ingredients such as artificial flavoring or sweeteners, sugar, vitamins, minerals, and thickeners. You can find these ready-to-drink in cartons or cans, or mix them from powder or concentrate. They are convenient to take along for meals and snacks away from home.

You can also make your own protein shakes with dairy or nondairy milk and protein powder or other sources of protein. But you will have to consider whether the shakes are providing all of your needed nutrients, as well as determine how many calories are in each shake so you don't exceed your daily calorie limit.

Drawbacks of Protein Shakes for Weight Loss

If you opt to use protein shakes in your weight loss efforts, keep in mind that there may be risks both for your waistline and your health.

If you rely on protein shakes to supply most of your dietary needs, you may load up on protein and inadvertently deprive yourself of other essential nutrients. Over time, if you don't vary your diet, you may develop a vitamin or nutrient deficiency as your body depletes its own stores of vital nutrients.

Also, the ingredients found in some protein shakes may not agree with you. If you're lactose intolerant, for example, milk-based protein shakes may cause digestive issues such as loose stools or gas.

If you build your weight loss plan solely around these shakes, it may ultimately backfire. You may initially lose weight, but if you don't refine your eating habits, your weight may rebound if you're not careful.

Best Ways to Use Protein Shakes for Weight Loss

If you decide to use protein shakes to lose weight, it should be part of a broader strategy. But keep in mind that there may be long-term effects that we're not yet aware of.

It's essential to take a nutritionally balanced approach rather than consuming shakes alone. It is wise to include fruits, vegetables, and whole grains to get needed fiber, vitamins, and other beneficial nutrients in your diet.

Your approach should keep calories in mind. If your aim is to lose about 1 pound a week, you'll need to lower your calorie intake by about 500 calories a day, including the shakes, to provide what is called a calorie deficit.

It's recommended adult females should not consume less than 1,200 calories a day, and adult males should consume no lower than 1,500 calories a day.

Since protein shakes can help you feel sated, you may wish to drink a shake a little while before having a meal, as this may help curb your appetite. But keep in mind the amount of calories in the shakes themselves can add up and need to be included in your total calorie count.

You may also think about incorporating exercise into your weight loss routine. The timing of when you drink a protein shake in relation to exercise may matter. Research indicates that drinking a high-protein shake before exercise may help to tamp down your hunger, increase your ability to burn fat during exercise, and improve your metabolism afterward.

A Word From Verywell

Protein shakes offer convenience in meeting protein goals when trying to lose weight. However, they should enhance, not replace, a balanced diet. Prioritizing wholesome foods for nourishment is key, with shakes serving as a support rather than a primary nutritional source.

— KARINA TOLENTINO, RD, CHWC, MEDICAL EXPERT BOARD

Summary

Protein shakes might be used as part of a weight loss strategy. Research shows they can help to satisfy your appetite, maintain muscle mass, and keep your metabolism going strong. Different types are based on animal or plant protein sources. Protein shakes can be used for weight loss while keeping calories front of mind and factoring in the amount of calories they contain.

Correction - May 2, 2024: This article was updated to correct the recommended dietary allowance of protein stated in the article. It is 0.8 grams per kilogram of body weight, not 8 grams per kilogram.