Can You Lose Weight Protein Shakes

Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — By Alina Petre, MS, RD (NL) and Jessica DiGiacinto — Updated on March 13, 2023

Consuming more protein can help you feel full longer, build lean muscle, and support your metabolism. Different types of protein powders contain different nutrients.

Getting enough protein may support healthy metabolism and reduce your appetite. It may also help you lose body fat without losing muscle.

How To Make A Protein Shake (6 Flavors)

Protein shakes are a convenient way to add more protein to your diet and have even been shown to aid weight loss.

One key reason is that protein generally helps you feel full for longer than other macronutrients. This is due in part to the release of fullness hormones GLP-1 and PYY (

In one small study, a high protein breakfast helped older women consume up to 135 fewer calories later in the day, compared with a low protein breakfast or skipping breakfast (

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One meta-analysis of five studies also connected high protein intake and increased fullness. However, the authors cautioned that factors like body weight, eating behavior, and other health issues all play a role in the sensations of fullness (6).

Furthermore, another review reports that ingesting above 35 grams of protein at once appears most effective for effects like less hunger, a reduced desire to eat, and greater feelings of fullness (

In another, participants given a high protein shake prior to their workout reported feeling less hungry after exercising than when given a lower protein shake with an equal number of calories (

The 10 Best Meal Replacement Shakes For Weight Loss

That’s because extreme calorie restriction may result in muscle loss in addition to fat loss. This loss of lean muscle may slow your metabolism, making it easier to regain weight once you go off the restrictive diet (

A 13-week study in older adults with obesity found that those who consumed an extra 20 grams of protein weekly (in the form of a shake) gained 2.8 pounds (1.3 kg) more muscle mass than those who ate less protein (

Plus, in a 6-week study, individuals followed either a low or high protein diet, which included shakes. Each diet was calorie-restricted. Notably, those on the higher protein plan gained 2.4 pounds (1.1 kg) more muscle and lost 2.9 pounds (1.3) more fat (

Delicious Protein Smoothie Recipes

Your body also uses more energy to digest protein than it does fat or carbs, which means that you burn more calories in the process. This effect — called the thermic effect of protein — may provide a slight metabolism boost. (19,

Summary Protein shakes may temporarily increase metabolism. When combined with resistance training, eating more protein may also help you build muscle, especially if you follow a low calorie diet.

Altough few studies use protein shakes specifically, researchers generally agree that high protein diets are an effective way to lose weight and body fat (

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A 14-week study gave women with overweight or obesity a resistance exercise program alongside a high carb or high protein, calorie restricted diet. Those in the high protein group lost 1.7 times more body fat than those in the high carb group (

In a 12-week study, women with normal weight but high body fat percentage followed either a high or standard protein diet. Those on the high protein diet lost an additional 3 pounds (1.4 kg) of body fat and around 1 inch (2.2 cm) in waist circumference (

A recent review further suggests that you can minimize weight regain by following a high protein diet in the first 3–12 months after losing weight. However, long-term studies are needed to confirm whether this effect lasts beyond the first year (

Vanilla Protein Shake

Because so many lifestyle and ingredient variables are involved in weight loss studies, it’s hard to draw a direct connection between protein shakes and weight loss.

Still, a small study found that when those with excess weight drank low sugar protein shakes as part of a diet program, their weight loss improved (

Summary When consumed as part of a low calorie diet, protein shakes may support fat loss — especially around your waist. However, other variables also play a part.

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One review suggests that higher protein intakes of 25–30 grams per meal appear to improve both weight loss and weight management. Yet, researchers caution that full adherence to a high protein diet, plus other lifestyle factors, are usually necessary (

Although most people don’t need protein shakes to meet daily protein requirements, they can be convenient if you have limited access to high protein foods or experience trouble meeting your needs through food alone.

For example, many plant-based brands combine types to diversify the amino acid profile. Some dairy-based protein powders combine whey and casein to provide both immediate and longer-lasting effects on muscle synthesis.

Best Time To Drink Protein Shakes For Weight Loss

For instance, whey is typically absorbed more quickly than casein. This makes it optimal for promoting muscle protein synthesis after exercise. It may also help you feel less hungry in the short term (

While some small studies have shown whey protein to be more effective for weight loss than soy and other plant-based proteins, other small studies show no real difference.

As such, individual lifestyle factors may be more important than the type of protein when it comes to weight loss or other desired outcomes (

How Protein Shakes Help You Lose Weight And Belly Fat

Whey, casein, and soy are considered complete proteins. This means they contain sufficient amounts of all the essential amino acids your body needs

All the same, these three may induce an allergic reaction in some people. Rice and pea protein are often considered less allergenic, though rice protein is low in the essential amino acid lysine while pea protein is low in the essential amino acids cysteine and methionine (

Hemp protein is also considered less allergenic. Furthermore, it contains sufficient levels of all essential amino acids. As such, it can be considered a complete source of protein (

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As long as you regularly consume a variety of protein sources, opting for incomplete proteins in your protein shake is unlikely to be a problem. That said, it’s always best to talk to a doctor or registered dietitian before adding new supplements to your diet.

Summary Protein shakes may contain different types of protein, each with their own nutrient profiles and potential benefits. It’s best to pick one based on your individual needs and dietary preferences.

Protein powders aren’t the only way to add additional protein to your shakes. Here are a few whole foods that you can use in place of protein powder:

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These protein-rich ingredients are an easy addition to homemade shakes. Simply combine them with your choice of dairy or plant-based milk, fruit, and leafy greens for a nutrient-rich, whole food alternative to protein powder-based shakes.

SUMMARY Protein powders aren’t the only way to add protein to your shakes. Tofu, Greek yogurt, nuts, seeds, and other whole foods are good options as well.

Thus, it’s important to research the ingredients in your protein powder, as well as the trustworthiness of the brand. When possible, choose a protein that has undergone third-party testing (

Benefits Of Taking Protein Shakes For Effective Weight Loss

Additionally, suggestions for serving sizes also vary by brand. Make sure to check nutrient labels to be sure you’re getting the amount of protein you desire.

You can avoid these symptoms by switching to protein powders not derived from dairy, such as those made with protein from (

While most research suggests that high protein diets are safe, individuals with underlying kidney issues may need to avoid them. If you have kidney complications, talk with your doctor before increasing your protein intake (

Best Meal Replacement Shakes For Weight Loss

Summary You should consider such factors as third-party verification, nutrition labels, your dietary preferences, and individual health factors when supplementing your diet with protein shakes.

Most adults can easily get enough protein through food sources without drinking protein shakes. That said, protein shakes are an easy, safe, and delicious way to add extra protein in your diet.

It may also help you maintain muscle and metabolism and lower the likelihood of regaining lost fat, especially when combined with an exercise routine.

Protein Shakes: 5 Reasons Why Protein Shakes Help You Lose Weight

While protein powders are a convenient way to add protein to your shakes, I prefer using protein-rich whole foods. These provide an array of nutrients and beneficial plant compounds often absent from protein powders.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.

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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