An Ultimate Guide Of Protein Shakes for Weight Loss

Protein shakes are often a highly recommended meal and/or snack in most nutrition programs, especially for decreasing body fat percentage in conjunction with a regular exercise program. Protein shakes can promote weight loss if used correctly.

There is a study that considered increasing protein intake while keeping carbohydrate intake the same. When protein was increased from 15% to 30% of total calories, people naturally ate less food overall. This decrease in food intake was sustained over time and led to significant weight loss.^[1]

Shake-based meal replacements will not effectively support weight loss if they simply supplement an otherwise unhealthy diet lacking in nutrients. For weight loss to occur, the overall diet needs to incorporate plenty of fruits, vegetables, healthy fats, and lean proteins. However, meal replacement shakes can aid weight loss when used wisely, such as replacing meals that are often skipped or delayed for too long, causing overeating out of hunger. The key is using shakes as part of a balanced lifestyle with mindful eating habits, not in addition to an inadequate diet.

In a research study conducted, it was found that those on the High Protein Diet lost significantly more weight on average (9.5%) than the standard diet group (5.8%).^[2] Consuming protein shakes for meals and/or snacks that you may have skipped before will help promote weight loss because your daily protein needs will be in an optimal range and you will have a reduction in junk food cravings.

To add more about the intake of protein shake, Certified Nutritionist, Dr. Asmara Khan says that protein shakes can be a convenient and effective way to increase protein intake, especially for individuals who have higher protein requirements or struggle to meet their needs through whole foods alone.

First Let's Review What to Look for When Buying a Protein Shake

It is important to choose a brand wisely. Not all products are created equal, and just like most items, you get what you pay for. Keep these recommendations in mind when looking for a protein shake.

Low Sugar and Free of Fats and Oils

If you have tried a protein shake that tastes like a milk shake, check the label and see how much sugar or artificial sweeteners it has. Aim for 5g or less per scoop or serving.

Many popular ready-to-drink protein shakes contain 15 grams or more of sugar, which means they are more suitable as a recovery drink for an athlete who needs to gain weight or consume extra calories, rather than the average person watching their sugar intake. The high sugar content in these shakes could make them excessive for those who are at a healthy weight or trying to limit added sugars in their diet.

Added sugar in protein shakes can raise insulin levels. When insulin levels are raised, the metabolism struggles to burn fat cells, reducing the ability to lose weight. These shakes also have dehydrated oils and fats to produce a better flavor. The types of fats and oils added to shakes are not heart-healthy. Look for a shake or powder that has 3g or less of fat per serving.

No Artificial Sweeteners, Dyes or Preservatives

The supplement and nutrition lines are packed full of products that have several unsafe additives. Look out for additives like dextrose and glucose that can raise insulin levels and actually promote fat storage. Avoid thickeners like corn, soy, xanthan gum, and psyllium; these can cause digestive distress. These thickeners are cheap ways for supplement companies to add “Weight” to the product and save money in the manufacturing process.

Type of Protein is Important

The type of protein in a shake is an important factor to consider before making a purchase. There are different protein sources that are better suited to different fitness and health goals.

Whey protein is a fast-digesting protein that is excellent for muscle building and recovery after workouts. It delivers amino acids to the muscles quickly. Casein protein is slower to digest and can provide sustained release of amino acids overnight or between meals. Soy and pea proteins are good plant-based options.

When looking to lose weight, whey or casein are good choices to help you feel full. For muscle gain, opt for whey to support growth. Casein can help prevent muscle breakdown if you want protein throughout the day. Consider your goals and lifestyle when choosing the right protein type for your needs.^[3]

If you are Intolerant to Dairy Avoid Soy Protein

Try a pea and/or rice protein instead. Soy protein- even GMO free can disrupt optimal hormone balance. Soy protein is an estrogen mimicker and can throw off optimal ratios of estrogens, progesterone, and testosterone. This is especially important for breast cancer survivors and men who have low testosterone. They have been advised to avoid foods and products that promote estrogen production. Pea and rice proteins are pure plant based proteins that provide high quality amino acids to those who suffer with lactose intolerance or any gut and digestive issues like Irritable Bowel Syndrome(IBS).

There are Several Benefits of Supplementing with Protein Shakes

Telling about the several benefits of adding protein shakes into your nutrition plan, Sarah Pelc Graca, certified personal trainer and nutrition coach says that protein shakes provide a convenient and easy way to increase protein, especially for busy people who may not have the time or energy to cook a protein-rich meal or snack. Second, protein shakes can help stimulate muscle recovery and growth if they are consumed shortly after completing a workout. Lastly, protein shakes help with weight management because they help increase feelings of fullness and satiety, which leads to an overall reduction in hunger and caloric intake.

• Promote Weight Loss
  Protein Shakes can promote weight loss by maintaining muscle and increasing resting metabolic rate. The more muscle you have the more calories you burn at rest resulting in a faster metabolism.
• Can Create a Safer Detoxification Diet
  Detox diets are very popular and they can promote dramatic weight loss but they also reduce muscle. If a detox diet is supplemented with high quality protein this can save the metabolism and muscle loss.
• Support a Healthy Gut
  The high quality amino acid profile in protein can help repair a leaky gut and any further nutrient loss.
• Promotes Satiety
  Consuming 0.8-1.0 grams of protein per pound of your ideal weight will help curb appetite. Protein is more filling and keeps you feeling full for longer. If you have salad, consider adding grilled chicken or fish because Herbed Chicken Salad is an excellent way to boost protein intake. Additionally, opting for a protein shake with fruit instead of solely having fruit as a snack can prolong the feeling of fullness and reduce the likelihood of reaching for junk foods and starchy options.

• Healthy Skin and Hair
  Those patients who have had bariatric surgery are ordered to supplement with protein shakes to ensure that they meet their daily needs and it will reduce the chance of their skin and nails breaking or becoming unhealthy due to the extreme calorie restriction. This is true for everyone; sometimes-poor skin and nails could be a result of a nutrient deficiency that can be helped with protein supplementation.
• Promotes Stable Blood Sugars
  Protein helps slow down the absorption of carbohydrates and sugar resulting in a more stable overall blood sugar level.
• Boost the Immune System and Aid in Muscle Recovery
  Supplementing with a protein shake immediately after workout can help reduce muscle wasting, muscle soreness, and boost the overall immune system. Regular consumption of a high quality protein shake keeps the immune system strong simply because the body does not get broken down as easily with regular amino acid consumption. However, some of the weight loss supplements can also be effective in losing weight.

Tips for Healthy Consumption:

Benefits of Protein shakes have provided us with various reasons to consider consuming it daily. But we should not overlook the safety measures while consuming it.

• Use in Moderation: Protein shakes are meant to supplement your diet, not replace it. Have them in proper dosage to get the benefits without overdoing it on sugar, calories, or artificial ingredients.
• Watch Portion Size: Most protein shakes provide 20–30 g of protein. Stick to the recommended serving size on the label. Overconsuming shakes will add unnecessary calories and fill you up at the expense of whole foods.
• Choose Quality Ingredients: Opt for shakes with simple, clean ingredients like whey protein, nut butter, fruits, and veggies. Avoid those packed with sugar, artificial flavors or colors, preservatives, and fillers.
• Hydrate Well: Protein shakes are best consumed with water to aid digestion. Drink plenty of water throughout the day when using shakes to avoid constipation or dehydration.^[4]
• Time It Right: Enjoy shakes after workouts to aid muscle recovery or between meals to curb hunger. Or you can have these shakes when you are too late for any meal, like lunch or dinner.
• Listen to Your Body: Shakes may not agree with everyone. Watch for bloating, gas, or other digestive issues, and adjust your intake as needed for your tolerance.

How to Make Your Protein Shake Even Better?

Here are some tips on how to make your protein shake taste even better:

• Add Nut Butter - Nut butters like peanut butter, almond butter or cashew butter add healthy fats, vitamins, minerals and texture to protein shakes.
• Include Fresh or Frozen Fruit - Berries, banana, mango or pineapple are all nutritious fruits that can be added fresh or frozen to protein shakes for natural sweetness and antioxidants.
• Use Milk Alternatives - For variety, try using milk alternatives like almond milk, cashew milk or coconut milk in place of regular dairy milk in shakes.
• Sprinkle In Seeds - Chia seeds, hemp seeds or ground flax seeds provide a boost of fiber, omega-3s and other nutrients to shakes.
• Get Creative with Flavorings - Spices like cinnamon, vanilla, nutmeg or extracts like almond or coconut add flavor without extra sugar.
• Use Ice Instead of Water - Blending shakes with ice instead of water gives them a thicker, creamier texture.
• Top with Toppings - Top finished shakes with granola, coconut flakes, cacao nibs or other healthy toppings for extra nutrition and taste.

Conclusion

Protein shakes are a great tool for overall health and weight loss. It is important to know what to look for in the different brands and how to supplement them into your nutrition plan to promote optimal results. Avoid harmful ingredients, including dyes, artificial sweeteners, processed oils, and too much sugar. Adding protein shakes to your diet is especially beneficial for those who do not get the recommended 0.8–1.0 grams per pound of ideal weight of protein per day.

But also remember,

Dr. David Ludwig, Obesity and Metabolism Expert says, “Remember, protein is just one piece of the puzzle. Combine a moderate protein intake with a balanced diet and regular exercise for optimal weight loss and long-term health.”

When incorporating protein shakes, aim to have them replace an unhealthy snack or meal rather than adding extra calories to your day. Opt for high-quality shakes with simple ingredients like whey protein, nut butters, fruits, and veggies. Have them after workouts or in between meals to support muscle growth and recovery while curbing hunger.

Listen to your body and adjust your intake based on your individual needs and goals. With the right protein shake choices, supplemented sensibly, you can enhance your nutrition and make progress toward weight management or muscle building.

4 Sources

We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.

[1] A high-protein diet : https://pubmed.ncbi.nlm.nih.gov/16002798/
[2] Effect of a High-Protein Diet versus Standard-Protein Diet on Weight Loss and Biomarkers of Metabolic Syndrome: A Randomized Clinical Trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5644969/
[3] Effect of dairy proteins : https://pubmed.ncbi.nlm.nih.gov/23858091/
[4] Water Determines the Structure and Dynamics of Proteins: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7116073/

Jayson Hunter, RD, CSCS

Jayson Hunter is a Registered Dietitian (RD) and Certified Strength and Conditioning Specialists (CSCS) for the past 19 years specializ Read Full Bio