What Protein Shake Makes You Lose Weight

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Best Protein Shakes For Weight Loss

Protein is often credited for helping promote muscle mass gains and increased strength. Additionally, research also shows that higher-protein diets may encourage weight loss and prevent weight regain[1]Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020;29(3):166-173. . One popular way of quickly punching up protein intake is via protein powder, a supplement that can provide up to 30 grams of protein per serving.

To identify the best protein powders for weight loss, the Health editorial team consulted a panel of experts for their top recommendations. Star ratings were assigned solely by the editorial team, based on factors including cost, flavors available and protein per serving. Here are our top picks for 2023.

Partner Offers feature brands who paid Health to appear at the top of our list. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable reviews of their products or services

Are Protein Shakes Good For Weight Loss? — Eat This Not That

Toby Amidor, a registered dietitian, food safety consultant and Health Advisory Board member, recommends this protein powder, particularly for those who want to go the plant-based route. “This protein powder is made from plant proteins including pea, chia and brown rice. It is sweetened with Stevia and has a reasonable amount of caffeine added (60 milligrams).”

Whey Protein Isolate is the ultimate choice for those who aim to shed pounds while maintaining lean muscle mass. Here’s why we chose it:

This protein powder from Premier, recommended by Amidor, features both whey protein concentrate and whey protein isolate—and a hefty amount of it, too: 30 grams per serving. “If using for weight loss, adding protein to meals can also help with satiety so you feel fuller longer, ” she says.

The 8 Best Protein Shakes Of 2023

Amidor notes that this protein powder is also available in whey concentrate or whey isolate and “is suitable for those looking to lose weight or for athletes.” Specifically, this protein powder is deemed safe for sport, as it’s been tested for over 220 banned substances, according to the company.

“Ora Organic features kale, acai, blueberries, rice protein, pea protein, hemp, flax, quinoa and spirulina, giving you a big nutritional boost in each serving, ” says Mascha Davis, a registered dietitian nutritionist, founder of Nomadista Nutrition and a Health Advisory Board member. “The base is pea and rice protein, which blend into a smooth consistency that isn’t gritty or chalky.” She adds this protein powder is a good option for people who are plant-based or tend to bloat after consuming protein drinks.

With a minimal ingredient list, Davis notes that this protein powder is great for those who are wary of hidden ingredients. “I like NuFyx because the ingredients are simple and of quality, ” she says. “It contains pea proteins, which are easier on digestion, and it tastes delicious.”

Benefits Of Taking Protein Shakes For Effective Weight Loss

“Medibolic is great for weight loss because it is packed not only with protein, but fiber as well, keeping you full and satisfied, ” says Davis. “It also contains a wide blend of key nutrients and botanicals to help with blood sugar and lipid level regulations, as well as to benefit gut health.” She recommends combining it with fruits and vegetables for a smoothie.

Protein powders are dietary supplements containing protein derived from animal or plant-based sources. These powders can be a convenient way to boost protein intake, as the body needs an adequate amount of protein for optimal functioning. Fat, carbohydrates and fiber are typically removed during the processing of protein powders, while flavorings, stabilizing ingredients, vitamins, minerals and sugar may be added, notes Maddie Pasqauriello, a registered dietitian in New York and founder of Nutrition with Maddie.

Examples of animal-based protein powders include protein sourced from whey, casein and eggs. Animal-based protein “contains all essential amino acids, ” says Pasqauriell, explaining that amino acids are the building blocks of protein, and the essential ones must be obtained through the diet. Meanwhile, nonessential amino acids can be synthesized by the body using essential amino acids.

Drinking Protein Shakes After Exercise For Weight Loss

Plant-based protein powders include protein sourced from ingredients like peas, rice, pumpkin and hemp. Pasquariello notes that these sources do not, on their own, contain a complete profile of essential amino acids. As such, “[they] must be combined with one another in order to obtain the full profile of essential amino acids, ” she explains.

The recommended dietary protein intake to avoid deficiency for adults is 0.8 grams per kilogram of body weight per day—so if you weigh165 pounds, aim for 60 grams of protein per day. However, research suggests that a higher protein intake (1.0 to 1.6 grams of protein per kilogram of body weight per day) can be helpful for weight loss while preserving lean body mass[2]Heather J Leidy, Peter M Clifton, Arne Astrup, Thomas P Wycherley, Margriet S Westerterp-Plantenga, Natalie D Luscombe-Marsh, Stephen C Woods, Richard D Mattes. The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition. 2015;101(6):1320S–1329S. [3]Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. JOMES 2020;29:166-173. .

Paquariello explains that protein “increases diet-induced thermogenesis—the amount of energy required to digest food.” Protein requires 20% to 30% of its usable energy to be metabolized and stored, whereas carbohydrates and fats require 5% to 10% and 0% to 3%, respectively—meaning more calories are burned digesting protein than fat or carbs.

Lose Weight Fast

Additionally, “protein is known to increase satiety more than carbs and fat do, ” says Pasquariello. “You’ve likely experienced this if you’ve eaten a protein bar or protein shake on a road trip compared to chips, ” she says, noting that the former will keep you feeling fuller for longer. Since a higher protein diet helps preserve muscle, she also points out it can affect the amount of calories burned at rest, as ”muscle takes more calories to maintain than fat.”

Given the available literature, Pasquariello reports that adding protein of any kind (including animal and plant-based protein powders) to the diet, can be helpful with weight and fat loss, particularly when they replace other sources of calories (like carbohydrates or fat). Resistance training done in tandem would be especially beneficial, she adds.

However, simply “bumping up your protein intake won’t be an overnight way to change body composition or initiate weight loss. Confounding factors such as overall calories, diet quality, genes and activity level also play a role, ” she explains.

Do Protein Shakes Work? Muscle Gain And Weight Loss

Meta-analysis comparing the effect of soy protein and whey protein supplementation on body composition showed that “whey protein supplementation significantly improved body composition via increases in lean body mass, without influencing fat mass, body mass and body fat percentage, [4]Piri Damaghi, M., Mirzababaei, A., Moradi, S., Daneshzad, E., Tavakoli, A., Clark, C., & Mirzaei, K. (2022). Comparison of the effect of soya protein and whey protein on body composition: A meta-analysis of randomised clinical trials. British Journal of Nutrition, 127(6), 885-895. ” while the same was not found for soy supplementation. This suggests possible benefits of weight loss, given what we know about increases in lean body mass versus fat mass, says Pasquariello, since muscle burns more calories than fat.

That said, she notes that plant-based protein powders would be appropriate if you have a sensitivity to lactose in whey or if you follow a plant-based diet. The fiber and antioxidant content in plant-based protein powders may also be more appealing to you, she adds.

While some companies market their protein powder toward men or women, Pasquariello says the individual components are the same. She advises paying attention to the serving size, as women in general tend to require fewer calories and protein compared to men.

Amazon.com: Nutrition 53 Lean 1 Meal Replacement Powder For Weight Loss, Fat Burner, Appetite Control Regular Tub 2500cc Chocolate Mint Powder (15 Servings)

Research suggests consuming approximately 25 to 30