Protein shakesProtein shakes

Replacing meals with protein shakes may help you in your weight loss goal by lowering your daily calorie intake. However, you will eventually need to resume solid food consumption. If you do not make wise dietary choices while eating solid meals, you can gain weight again. You will also miss out on the beneficial advantages of whole foods if you rely too heavily on protein drinks to substitute daily meals.

According to several researches, eating more protein than you normally would has health benefits. Protein-rich foods and beverages, for example, may help you lose weight by lowering body fat, maintaining lean muscle, and feeling full. However, the evidence is limited. And studies look at a variety of protein sources, not just protein shakes.

Protein contains calories, so eating too much can make losing weight more difficult. This can happen if you combine protein shakes with your regular diet and do not reduce your calorie intake or exercise.

Protein is an essential ingredient for losing weight. Protein can help you maintain a healthy metabolism and curb your hunger. It can also aid in fat loss without causing muscle loss. Protein shakes are a convenient method to increase your protein intake while also aiding weight loss. Protein shakes, despite their widespread availability in practically all supermarkets and health food stores, are not a magic wand for losing weight and being healthy.

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Here are few things you need to know about weight-loss protein shakes and whether they are good for you.

What are protein shakes?

If you have ever visited a GNC (General Nutrition Company) or done some online research on protein drinks, you know that the world of protein shakes is wide and apparently unending.

They come in different varieties, flavours, and formulas to suit any dietary requirement. Protein powder or premixed, ready-to-drink bottles are available.

Protein shakes

Protein shakes are frequently marketed as meal replacements to aid weight loss, and there is some research to back this up. Protein makes you feel full and may help decrease your appetite by restoring balance to your out-of-whack hunger hormones.

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Most popular weight reduction shake regimens have you drink a shake instead of one or two meals per day, with your third meal being small and low in calories. For several days, some extreme “diets” entail only drinking shakes (Take note: Most health professionals do not recommend this method, for many many reasons).

Protein shakes, when drunk in moderation, can be a useful aid in your weight loss quest. However, in order to be genuinely successful and healthy, they must be combined with other long-term lifestyle modifications.

Weight loss is most successful when you make a long-term commitment to a healthy lifestyle. So, if you envision yourself getting old with protein shakes by your side, they might be right for you.

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Types of proteins.

Given the variety of protein options available, there is bound to be one that appeals to you.

Here are a few of the most common protein kinds, along with some essential information:


Whey protein is the most common and least priced. It is made from cow’s milk, is easily absorbed, and is excellent for muscle growth. If you really needed protein, you could probably find a whey shake at a gas station.


Casein is likewise derived from cow’s milk, but it is not as good for muscle growth as whey. It is also a little more costly. Because it digests more slowly than whey, it will keep you feeling fuller for longer, which is ideal if you are attempting to shed pounds.


Another good alternative is egg-based protein powder, as the protein in eggs is very easy for your body to absorb. Unfortunately, egg protein powders are only manufactured using the whites, so you will be missing out on all of the yolk’s benefits.


Because soy protein is a complete protein, it contains all of the key amino acids your body needs to produce new proteins, making it ideal for plant-based diets. Soy is a little contentious because it includes phytoestrogens, which some studies suggest may have hormone-disrupting effects, however more research is needed in this area.


Pea protein is another good option for vegetarians, in addition to serving as fuel for endless juvenile jokes (“What are you drinking?” “Pea!”). It is a complete protein with the exception of methionine, which is lacking. Adding nut butter or nut milk to your pea protein shake will quickly rectify this.


Hemp protein is a complete protein and a high source of healthful omega-3 fats, making it another plant-based option. It is a little low in lysine, but you can make up for it by adding tofu or nut butter to your hemp protein shake.


Brown rice protein powder completes the list of popular vegan protein sources. It is likewise a complete protein, although it lacks lysine like hemp.


Cricket protein is a relative newcomer to the game, but it is making a major impact on world hunger. Squeamish people may be put off by this option.


A word of caution: Collagen is currently having a moment. While collagen is a protein, it is not recommended for protein shakes.You should not rely on it as a protein supply because it is an incomplete protein. Take it for the glowing skin, though.

Are protein shakes good for weight loss?

Protein shakes, when combined with a healthy lifestyle and calorie deficit, can be an effective weight-loss aid, according to Kristi Veltkamp, a registered dietitian with Spectrum Health.

Because protein shakes are a low-calorie, nutritional meal substitute. Replacing a 500-700 calorie dinner with a 200-calorie smoothie, for example, may help people reach the calorie deficit needed to lose weight.

What does it mean to be obese?

Obesity is defined as having a BMI of 30 or higher. Obese people can, however, minimize their risk of disease by exercising regularly and adopting an active lifestyle.

Chinese people who substituted a 388-calorie protein drink for dinner for 12 weeks lost more weight and had a lower BMI than those who ate dinner as normal. The protein drink groups lost an average of 9.5 pounds, while the usual supper groups only lost roughly 0.5 pound.

However, consuming more protein does not guarantee weight loss because any extra calories will be stored as fat. In truth, most Americans consume adequate amounts of protein. As a result, it is more important to cut your overall calorie intake than the amount of protein you ingest.

While protein may not be the magic bullet for weight loss, several studies have found it to be more effective than other macronutrients in promoting fat loss. A small 2008 research of obese persons found that those who ate a high-protein meal replacement for two meals a day for 12 weeks lost the same amount of weight as those who ate a high-carb meal replacement but lost more fat.

How do protein shakes help in weight loss?

Protein shakes can aid weight loss and fat loss in three ways:

  1. Protein is more satiating than carbohydrates or fats, which means it keeps you satiated for longer. As a result, you are less likely to snack throughout the day, lowering your calorie consumption.
  2. Protein helps build lean muscle, which burns more calories than fat when combined with resistance training. People can burn an additional 50 calories per day for every 2 to 4 pounds of muscular increase.
  3. Increases metabolism: A gram of protein requires more calories to digest than a gram of carbs or fat. While the rise is minor, it may aid weight loss when combined with a low-calorie diet.

How to use protein shakes for weight loss.

Protein shakes should replace at least one meal per day to help you lose weight, according to Mir B. Ali, MD , Medical Director at MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center.

People lost more weight when they got 60% of their prescribed calorie intake from meal replacements and 40% from other foods, according to a 2021 study.

If you are trying to lose weight, make sure you choose a low-calorie protein shake with no additional sugar. Sugar consumption is connected to weight gain and diabetes.

How to make your own protein shake.

While most health food stores sell protein shakes, Veltkamp argues that making your own at home is the best way to get a nutrient-dense protein shake. This is how you can make your own:

To add some flavour, mix one frozen banana with an eighth teaspoon of cinnamon.

Then stir in 12 cup plain full-fat Greek yogurt and 1 cup low-calorie, unsweetened liquid like almond milk or water.

Veltkamp recommends using one scoop of a low-sugar protein powder, which normally provides about 25 grams of protein.

Blend in as much ice as needed until smooth. Use the smoothie to help you lose weight by replacing a meal, such as dinner or lunch.

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