Protein Shakes Lose Weight Diet

When I discuss protein shakes with my patients, most of them think that they are just for muscle building. They believe that drinking them will add BULK. The truth is, protein shakes can be one of the most powerful tools you use for fat loss!

The common belief of protein shakes is that meat head bodybuilders drink them and since they are big and muscular, that is what is going to happen to everyone who drinks them. While they are good for building muscle (if you aren’t getting enough protein in your diet), they are equally good for losing massive amounts of fat.

Instead of ADDING a shake or two in addition to your daily meals, you actually REPLACEa meal (or two) with a shake.

Protein Powder & 3 Benefits Of Protein For Weight Loss

By doing this, you automatically lower your calorie intake while likely increasing your protein intake in one of the most convenient ways possible. This is a recipe for fat loss.

Of course there is a lot of backlash against MLM (multi-level marketing) companies pushing their pyramid scheme shakes as weight loss miracles. The problem is that there is evidence to show they work well for weight loss as mentioned above. However, people regain their weight when they stop using them unless they manage to find other ways to keep their calories low like finding go-to meals that are similar in protein/calories.

Another argument people bring up is that whole food meals fill you up more so shakes are stupid. It’s obvious that a whole food solid healthy meal would fill you up more than a liquid meal. No one is arguing that. What gets lost in this discussion is practicality in this busy world of ours. We need convenient, fast, tasty, and low calorie/high protein meals. If you CAN make a low-calorie whole food meal for all of your meals, then do it. No need for protein shakes. However, if you cannot, then protein shakes as meals would be a good option.

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You will want to get a protein shake that is high quality. I go with whey protein (and sometimes egg white protein). I only get protein powder that is 3rd party tested. Shoot for about 30 grams of protein at least in a shake. If that doesn’t fill you up, try for 40-50 grams. If that doesn’t work, see below about making a smoothie OR have an apple or other piece of fruit on the side (this is my favorite due to time constraints).

Here are some examples I use with my patients. I typically have them replace their worst meal (or meals) of the day in terms of calories:

I will mention that dinner is the meal I least likely push to have a shake at for my patients. Many can and SHOULD have a family sit down meal to discuss the day and have a normal (but sensible) meal. If you’re single though, a protein shake is definitely an option.

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If you don’t like shakes, you can always make protein bars. They are more time intensivebut can be a good change of pace too. Sign up for my email course below to get updates on recipes.

What about ready-to-drink shakes (the ones you just shake and open the top and drink)? I don’t recommend these often unless you really struggle with time. They are inferior in terms of protein quality, which means your weight loss efforts won’t be optimized. My favorite brand is Premier at Costco.

Get the information I wish everyone knew before starting their fitness or weight loss journey. It's free! You'll also join my free newsletter where I send out emails about the latest health news and other health and fitness tips.Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Gavin Van De Walle, MS, RD — Updated on September 28, 2022

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Protein powders have long appealed to people who want to build muscle and become stronger, but they can also help people who want to shed weight.

Is Protein Powder Good For Weight Loss? Dietitians Explain

As a convenient and tasty way to increase your protein intake, these powders can be an effective way to support your weight loss efforts.

However, with the dozens of protein powder options available, it can be challenging trying to decide which is the best choice for your weight loss goals.

We did the legwork and rounded up a list of the best protein powders for weight loss so you can be confident in your purchasing decision.

Health Benefits Of Protein Powder

Every brand and product on our list has been reviewed by dietitians and vetted to ensure that it aligns with ’s brand integrity standards and approach to well-being. Each product in this article:

General price ranges with dollar signs ($–$$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost.

Generally, prices range from $1.25–$3.12 per serving, or $25.49–$95.80 per container, though this may vary depending on where you shop. Prices may also vary by flavor and container size.

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Optimum Nutrition Gold Standard 100% Whey made our pick as the best overall for weight loss, as it remains one of the most popular and highest quality protein powders on the market.

Whey protein is a high quality and easily absorbable form of protein. It also tends to be the most cost-effective since it’s produced as a by-product of cheese-making.

It packs 32 grams and 280 calories in each serving. It’s also an excellent source of magnesium, calcium, and vitamins A, C, and D.

Can Meal Replacement Protein Shakes Helps You Lose Weight

Women generally need to consume fewer calories than men to lose weight, which makes a lower calorie protein powder like Naked Whey a great option (

In addition to the classic chocolate and vanilla, Naked Whey also has an unflavored option so you can easily mix it in your coffee, oatmeal, or soups for a protein boost.

Many student and competitive athletes are subject to regular and routine drug testing for banned substances, such as certain stimulants, narcotics, and anabolic steroids (5).

Best Protein Shakes For Weight Loss In 2023

An athlete who tests positive for a banned substance could face financial penalties and be declared ineligible to take part in the regular season or postseason competition.

As such, it’s critical that athletes look for supplements — including protein powders — that are third-party tested for substances banned by major sporting organizations.

Muscle Milk 100% Whey is a great choice for athletes since it’s NSF Certified for Sport, which ensures that the product is free from banned substances.

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However, GNC Lean Shake 25 is formulated as a meal replacement — containing 23 vitamins and minerals — while still offering 25 grams of protein per serving.

It also provides 8 grams of fiber per serving, which can further support weight loss by helping you stay full for longer.

Still, keep in mind that as the powder contains less than 200 calories, per serving it’s best to combine the powder in a blender with other nutritious ingredients, like frozen fruit, leafy greens, and milk (

Protein Powder For Weight Loss

Casein proteins form curds when exposed to your stomach acid, slowing the time it takes for your body to digest and absorb it (

Still, the higher content of protein means there is less fat and carbs than concentrates, making isolates like Dymatize ISO100 Hydrolyzed a good option for people who are limiting these nutrients for weight loss.

Protein blends are great for people who want the combination of slow- and fast-digesting proteins to support appetite control and muscle recovery.

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Muscle Matrix Protein is a great option, as it contains 55% of protein from whey protein isolate and the remaining 45% from casein.

If you’re following a vegan diet or simply prefer a plant-based protein powder, Orgain Organic Protein is one of the best options.

Orgain Organic Protein is certified organic by the United States Department of Agriculture (USDA) and is manufactured in third-party certified facilities. However, products are not third-party tested to ensure purity and potency.

Best Protein Shakes And Protein Powders

Pea protein is a great plant-based alternative for people who are following a vegan diet or have allergies or intolerances to milk, soy, or egg.

Pea protein also contains all nine essential amino acids, making it a complete protein, though it is lower in some essential amino acids, compared with dairy-based powders (

NOW Sports Pea Protein is one of the best pea protein options, as it’s Informed Sport certified and has a relatively short ingredients list.

Protein Shakes Recipes For Weight Loss

Protein alone has beneficial effects on weight loss, but other ingredients like caffeine and fiber have also been shown to help (

GNC Lean Shake Burn contains 200 mg of caffeine and 6 grams of fiber per serving. The powder also gets rave reviews from customers who enjoy the boost of energy that it provides.

According to the company’s website, all GNC products contain ingredients that are tested in house to ensure purity and potency. However, final products are not third-party tested.

Naturade Plant Based Weight Loss High Protein Shake, Vanilla Creme, 2.5 Lbs

A calorie deficit occurs when you consume fewer calories than you expend. You can accomplish this by eating fewer calories, burning