Losing Weight Through Protein Shakes
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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Benefits Of Taking Protein Shakes For Effective Weight Loss
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.
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.
Using Protein Shakes For Weight Loss
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:
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.
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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.
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.
Drinking Protein Shakes After Exercise For Weight Loss
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 (
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.
Whey Protein For Weight Loss: Diet With Shakes & Co.
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.
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.
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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.
It also provides 8 grams of fiber per serving, which can further support weight loss by helping you stay full for longer.
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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 (
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.
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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.
If you’re following a vegan diet or simply prefer a plant-based protein powder, Orgain Organic Protein is one of the best options.
Does Replacing Meals With Protein Shakes Help With Weight Loss?
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, 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 (
How To Lose Weight With Protein Shake Meal Replacements
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 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.
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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.
A calorie deficit occurs when you consume fewer calories than you expend. You can accomplish this by eating fewer calories, burning more calories through exercise, or a combination of both (
Once you establish a calorie deficit, there are some advantages to increasing your protein intake, which protein powders can help you do.
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That said, protein powders alone won’t help you lose weight, but they can make maintaining a calorie deficit easier by managing your hunger, supporting your metabolism, and reducing the loss of muscle mass.
Because protein powders contain mostly protein and limited amounts of other nutrients, they are generally not designed to be used as a meal replacement.
Some products, like GNC Lean Shake 25, are fortified with vitamins and minerals and may be used as such, though they are often too low in calories to substitute a full meal.
Best Protein Shakes For Weight Loss
Protein powders can help you meet your target protein needs and support body recomposition, a process where you gain muscle and lose fat simultaneously. However, keep in mind that resistance training or weightlifting is the primary driver of body recomposition (24).
Protein powder supplements are generally considered safe to take every day. However, don’t completely replace whole-food sources of protein in your diet with protein powder.
Just keep in mind that while these products can assist you in losing weight, you’ll get the best results if you use them alongside a well-balanced, reduced-calorie diet and exercise routine.If weight loss is a part of your healthy living goals, it's important for you to understand the difference between meal replacement and protein drink. Choosing the wrong one can stall your progress, leading to a weight-loss plateau, nutrient deficiencies, and be counter productive to your goals.
Best Protein Powders For Weight Loss In 2023
Most people mistakenly believe that protein shakes and meal replacement drinks are one in the same. While it’s true that these products share similarities, they serve different purposes. So, what’s the difference between a meal replacement and protein shake for weight loss? Let’s see what makes them different and how to pick one that’s right for you:
Meal replacement shakes have been around for decades. As their name suggests, they are designed to replace a meal and make weight-loss easier and support those trying to slim down or maintain their weight. These products are ideal for people with a busy lifestyle as well as for business professionals, gym goers, and health-conscious individuals.
A typical meal replacement shake boasts 90 to 200 calories per serving and provides vital nutrients that support optimum health. Basically, it’s a meal in a drink. Depending on the ingredients used, it may contain more or less protein, carbs, vitamins, minerals, and antioxidants. Protein suppresses appetite, keeping you full longer. It also increases your metabolism and prevents muscle loss, especially when you’re on a diet.
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In general, meal replacement shakes are low is sugar, carbs and fat. Check the label for vitamins and minerals. A quality product should provide the same nutrients that you’d normally get from real food, such as zinc, calcium, magnesium, iron, potassium, vitamin A, vitamin C, and B-complex vitamins.
To reduce your calorie intake, replace one or more meals with these beverages. Some dieters swap their breakfast or go-to snacks with meal replacement shakes. These nutritious, healthy drinks can save you time and money. Why spend hours cooking or time sitting in line at a fast-food restaurant when you can drink your meal?
With meal replacement shakes, you’ll find it easier to track your daily macros and calories and stick to your diet. More convenient, you can take them in your car, at work, school, the gym, or on the go. For instance, if you’re driving long hours or traveling abroad, pack a few drink mixes in your luggage. This way, you won’t have to spend a fortune at restaurants or buy food from vending
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