Do I Need Protein To Lose Weight

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 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.

Ask A Dietitan

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.If you are trying to lose weight the healthy way, be wise enough to feed your body with all the essential nutrients in an appropriate amount.

Weight Loss Infographic: Try These Sources Of Protein

A diet high in low-fat sources of protein is one of the most effective ways to slim down. Effects of protein on weight loss:

A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones. Reduces the nasty hunger hormone and boost several much required satiety hormones. Makes you eat fewer calories automatically. Protein reduces levels of the hunger hormone while it boosts the appetite-reducing hormones.

After you eat, some calories are used for the purpose of digesting and metabolizing the food. About 20-30% of protein calories are burned while the body is digesting and metabolizing the protein.

High Protein Meal Plan

Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism. It makes you burn more calories around the clock, including during sleep. A high protein intake has been shown to boost metabolism and increase the amount of calories burned by about 80 to 100 per day.

Protein can reduce hunger and appetite. When people increase their protein intake, they start eating fewer calories. High-protein diets are highly satiating, so they lead to reduced hunger and appetite compared to lower protein diets. It much easier to restrict calories on a high-protein diet, which is much needed to loose weight.

Protein can have a powerful effect on both cravings and the desire to snack at night. Eating more protein can lead to major reductions in cravings and the desire to snack late at night.

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Protein works on “Calories in Vs Calories out” equation. It reduces calories in and boosts calories out. High-protein diets lead to weight loss, even without intentionally restricting calories, portions, fat or carbs. A higher protein intake is also associated with less belly fat, the harmful fat that builds up around the organs and causes disease. A modest increase in protein intake can also help prevent weight regain.

A high-protein diet can also be effective in obesity prevention, not something that you just use temporarily to lose fat but it should be a way of life.