Do Protein Shakes Help U Lose Weight

In this article, we’ll explore the myth of protein powder causing unwanted weight gain, what really happens to your body composition when you drink whey protein, and how you can use protein shakes to shed fat and gain lean body mass.

Conventional wisdom says a pound of fat contains 3500 calories (though newer research suggests the number of calories is higher), so you’d have to drink at least 27 servings of whey protein in addition to your normal calorie intake to put on just one pound of body fat[*].

Also, in reality, there are actually several reasons that whey protein can help you lose fat and maintain a healthy body weight:

How Do Protein Shakes Help You Lose Weight?

And a review of studies where people on weight loss diets replaced part of their calorie intake with whey protein found people taking protein supplements lost over 8 extra pounds of fat on average, compared to people who didn’t supplement protein[*].

Is there a downside to using whey protein during weight loss? Some people worry that insulin release caused by whey protein might inhibit fat loss.

But unlike insulin from carbs, the insulin release from whey doesn’t appear to lead to insulin resistance or weight gain[*]. And insulin spikes are probably part of the reason why whey works well to support lean muscle mass[*].

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According to all the available evidence, whey protein significantly helps fat loss. But if you’re focusing exclusively on dietary supplements like whey, you’re probably missing the big picture.

Ultimately, to lose significant amounts of weight, you must eat fewer calories than you burn. Adding weight training, fasting, and fasted cardio to your regimen can also enhance your results and increase the amount of fat you burn.

If you want to learn the science of how your body uses protein, don’t miss Protein Absorption: Everything You Need to Know.

Can Protein Shakes Help You Gain Weight?

That said, don’t rely on whey protein as your only food source during fat loss. To stay healthy and avoid starvation mode, your body needs sufficient calories from other sources, not just protein shakes.

And along with creatine, whey is the most popular and best-studied sports supplement in the world for building muscle, enhancing physical performance inside and outside of the weight room, and speeding recovery[*][*].

But if you have your diet and training dialed in, drinking whey shakes can significantly enhance your results — especially if you time your shakes post-workout.

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

In other words, as long as you do the work, protein shakes can help you gain lean muscle mass during a bulking phase or burn more fat and hang onto healthy muscle if your goal is weight loss.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.

The Best Time To Take Whey Protein (if You Want Maximum Results!)

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 (

How To Lose Weight With Protein Shake Meal Replacements

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 (

Is Protein Powder Good 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 (

How Many Protein Shakes Should You Drink A Day?

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 (

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

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 (

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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.

Will You Lose Weight If You Replace Some Meals With Protein Shakes?

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 Shake For Muscle Gain, Weight Loss & Better Performance

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 (

Bulking Up Or Slimming Down: The Scoop On Protein Powder

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 (

When You Should Drink A Protein Shake

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:

Do Protein Shakes Really Help You Lose Weight?

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