Is Protein Powder Bad For Losing Weight

The season of indulgence is coming to a close, and the season of dieting is on the horizon.  Many of us are considering what new diet we’re going to embark on come January, and a lot of the options involve high-protein, low-carb lifestyles that may include protein shakes or protein powders.  Before you dive into such a lifestyle, read this important information from two Registered Dietitians about the pros and cons of protein powder.

Protein is a nutrient that we often get questions about — especially when it comes to getting enough.  Since it’s got so many important functions, from the building and repair of almost every cell in our body (including muscle) to helping us feel more satisfied with meals, it’s no wonder protein powder supplements have become huge in the marketplace.  But is protein powder something that you need to include in a healthy diet?  And, will it help you lose weight or maintain a healthy weight?   Here’s the scoop on what you should know about protein powder so that you can make a healthy, informed decision.

The answer depends on the specific protein powder.  Since protein powders are considered supplements, they are not required to get FDA safety and purity approval before they hit the market like drugs are.  The only thing a supplement company must do is report what is in their product, but the FDA couldn’t possibly test every product to make sure that they contain the ingredients that they report.  If you do chose a protein powder, make sure to do so from a reputable company — and even then, it’s tough to be 100% sure of exactly what’s in it!

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The other issue regarding protein powder safety is additives.  If you read the labels on many of the protein powders available today, you’ll see proprietary mixes of herbs, added vitamins/minerals, sugars and sugar substitutes, and a range of other additives.  Unless you’re prepared to research every single ingredient to find out its safety history (you can do that here http://ods.od.nih.gov/ if you like), then stick with protein powder that is only protein…one ingredient. And steer clear of protein powders that combine ingredients touted to “help weight loss, ” as many of these ingredients are diuretics and can leave you dehydrated.

The Institute of Medicine recommends getting at least 10% but no more than 35% of daily calories from protein.  The USDA’s MyPyramid plan suggests a range of 17-21%.  To figure out how many grams of protein you need, simply multiply your daily calorie intake by the percentage of protein you’re aiming for (somewhere around 20% for most people) and then divide by 4 to get the grams of protein.  Someone consuming 1800 calories a day would need 90 grams of protein to get 20% of their calories from protein.  This may sound like a lot, but if you make wise food choices and eat balanced meals, it’s not tough to get enough protein each day from natural sources.  And the good news is, the same diet that we’d recommend for reaching and maintaining weight loss goals (and long-lasting health!) includes foods naturally rich in protein.  The major benefit of getting your protein from food, rather than protein powder supplements, is that you get a wide variety of nutrients, flavor, and satisfaction along with the protein AND you don’t have to worry about what’s in your supplement. Here are some examples of foods that are rich in protein:

Research shows that including a protein source with meals and snacks (especially at breakfast) may help you control your appetite and eat less throughout the day.  You can definitely do this without protein powder by making sure your breakfast, lunch, and dinner includes sources of protein.  But if you do decide to use protein powder — a single ingredient protein powder like brown rice, hemp, or whey protein – in an otherwise low protein meal (for instance a fruit smoothie or hot cereal), make sure to account for the calories it’s adding.  And beware of protein powders that contain added sugars, which add more unnecessary calories – which is NOT good for weight loss.

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Bottom line: Don’t miss the forest because of a tree.  Protein powder isn’t the key to weight loss — learning how to eat a balanced diet and practice portion control consistently is.

Willow Jarosh and Stephanie Clarke are Registered Dietitians and co-owners of C&J Nutrition in New York City.  They are regular contributors to SELF magazine and other popular health publications, and offer a wide range of valuable nutrition services through their company.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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Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

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.

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

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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.

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:

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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.

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.

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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.

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 (

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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).

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.

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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.

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.

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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 (

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

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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.

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

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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.

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

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