Top Protein Shakes for Weight Loss Women Swear By – Shed Pounds Fast!

Protein shakes can be a convenient and effective tool for women aiming to lose weight. Consuming more protein can help you feel full longer, build lean muscle, and support your metabolism. Getting enough protein may support a healthy metabolism and reduce your appetite. It may also help you lose body fat without losing muscle. Protein shakes are a convenient way to add more protein to your diet, and they’ve even been shown to aid weight loss.

How Protein Shakes Aid Weight Loss

Protein has been shown to help decrease hunger and appetite. One key reason is that protein generally helps you feel full for longer, partly due to the release of fullness hormones GLP-1 and PYY. Studies also show that higher protein intake may result in less hunger throughout the day.

In one small 2015 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. One 2016 meta-analysis of five studies also connected high protein intake and increased fullness. However, review authors caution that factors like body weight, eating behavior, and other health issues all play a role in the sensations of fullness.

Furthermore, another review published in 2020 reports that ingesting more than 35 grams (g) of protein at once appears most effective for effects like less hunger, a reduced desire to eat, and greater feelings of fullness. Only a few studies have looked at protein shakes and appetite specifically. One 2019 study with nine young women with obesity found that a whey protein drink actively reduced appetite. In a 2021 study, participants given a high protein shake before their workout reported feeling less hungry after exercising than when given a lower protein shake with an equal number of calories. Thus, while results are promising, numerous factors may affect the influence of protein shakes on appetite and hunger.

Building Muscle and Boosting Metabolism

A high protein diet, especially when combined with strength training, can help build muscle. Because muscle aids metabolism and energy production, building muscle is a great way to keep your metabolism healthy. This is especially true if you follow a calorie-restricted diet to lose weight. That’s because extreme calorie restriction may result in muscle loss and fat loss. This loss of lean muscle may slow your metabolism, making it easier to regain weight once you stop the restrictive diet.

Conversely, eating sufficient amounts of protein, combined with strength training, may help prevent this muscle loss and resulting metabolic slowdown. A 13-week study in older adults with obesity found that those who consumed an extra 20 g of protein weekly (in the form of a shake) gained 2.8 pounds (lb), or 1.3 kilograms (kg), more muscle mass than those who ate less protein. Plus, in a 6-week study, participants followed either a low or high protein diet, which included shakes. Each diet was calorie-restricted. Notably, participants following the higher protein plan gained 2.4 lb (1.1 kg) more muscle and lost 2.9 lb (1.3 kg) more fat.

Your body also uses more energy to digest protein than it does fat or carbs, which means your body burns more calories in the process. This effect, called the thermic effect of protein, may provide a slight metabolism boost. Although few studies use protein shakes specifically, researchers generally agree that high protein diets are an effective way to lose weight and body fat.

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 a moderate weight but high body fat percentage followed either a high or standard protein diet. Those on the high protein diet lost an additional 3 lb (1.4 kg) of body fat and around 1 inch (2.2 centimeters) in waist circumference. The participants in the high protein group also retained significantly more muscle mass than those on the standard protein diet. A 2020 review further suggests you can minimize weight regain by following a high protein diet in the first 3-12 months after losing weight. However, long-term studies must confirm whether this effect lasts beyond the first year. Still, a small 2017 study found that when participants with excess weight drank low sugar protein shakes as part of a diet program, their weight loss improved.

Protein Shakes and Weight Management

Protein’s effect on metabolism, appetite, and muscle mass may also help prevent regaining weight once you’ve lost it. This effect should apply whether you get protein from shakes or whole foods. One 2015 review suggests that higher protein intakes of 25-30 g per meal improve both weight loss and weight management. However, researchers caution that full adherence to a high protein diet, plus other lifestyle factors, is usually necessary. Similarly, studies suggest that high protein diets result in less short-term weight regain after you lose significant amounts of weight. All the same, more studies are needed.

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.

Read also: Meal replacement guide for women

Types of Protein Powders

Protein shakes are made by mixing protein powder with water or another liquid, plus optional other ingredients. Although most people don’t need protein shakes to meet daily protein requirements, protein shakes can be convenient if you have limited access to high protein foods or experience trouble meeting your needs through food alone. You can buy protein powder and mix it yourself or purchase premade liquid shakes. Different types of protein powders contain different nutrients. Here are some common types:

Whey protein: quickly absorbed, dairy-based, and contains all nine essential amino acids
Casein protein: slowly absorbed, dairy-based, and provides all essential amino acids
Soy protein: plant-based and offers all essential amino acids, plus soy isoflavones that may provide some health benefits
Hemp protein: plant-based, contains all essential amino acids, rich in omega-3 and omega-6 fatty acids, and has a high arginine content
Rice protein: plant-based but lower in the essential amino acid lysine
Pea protein: plant-based and less allergenic alternative to soy and whey protein, but lower in the essential amino acids cysteine and methionine

Certain protein powders and drinks contain a mix of protein types. 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 immediate and longer lasting effects on muscle synthesis.

Different types of protein may affect your body in distinct ways. 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, others show no real difference. As such, individual lifestyle factors may be more important than the type of protein regarding weight loss or other desired outcomes.

Choosing the Right Protein Powder

One key factor to consider is the quality of protein you purchase. 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. However, rice protein is low in the essential amino acid lysine. 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.

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 with a doctor or registered dietitian before adding new supplements to your diet.

Read also: Chlorine Brand Comparison

Whole Food Alternatives

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

Greek or plant-based yogurt: Greek yogurt is naturally rich in protein, as are plant-based alternatives made from soy. Each provides around 6-10 g of complete protein per 3.5 ounces (oz), or 100 g.
Nuts and seeds: Most nuts and seeds pack around 5-7 g of protein per 1 oz (28 g). Combine with soy or hemp milk for a complete source of plant-based protein.
Spirulina: This blue-green algae offers around 8 g of complete protein per 2 tablespoons (14 g). This serving also covers 95% of the Daily Value (DV) for copper and 22% of the DV for iron.
Tofu: This popular soy food contains around 5-13 g of complete protein per 3.5 oz (100 g), depending on the variety. It has a naturally mild flavor, so you can blend it with frozen fruit and liquid to yield a protein-rich shake.
Puffed quinoa: This pseudocereal provides around 10 g of complete protein per 2.5 oz (70 g). Expect it to thicken and add a slightly nutty flavor to your shake.
Oats: This grain offers around 5 g of protein per 1.5 oz (40 g). Combine with cow’s milk or hemp milk to get a complete source of protein.

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.

Safety and Quality Considerations

The Food and Drug Administration (FDA) doesn’t typically review supplements for safety and effectiveness before they hit the shelves. Thus, it’s important to research the ingredients in your protein powder and the brand’s trustworthiness. When possible, choose a protein that has undergone third-party testing. 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.

If you’re lactose intolerant, drinking protein shakes made with whey or casein may cause side effects, such as bloating, cramps, gas, and diarrhea. You can avoid these symptoms by switching to protein powders not derived from dairy, such as those made with protein from eggs, peas, soy, or hemp.

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

Most adults can easily get enough protein through food sources without drinking protein shakes. That said, protein shakes can be a delicious way to add extra protein to your diet. If you’re trying to lose or manage weight, extra protein from shakes may help you feel less hungry.

Featured Protein Shakes

Here's a look at some protein shakes that stand out in the market:

Promix Whey Protein Powder

Pros: Delivers a highly concentrated source of protein with minimal fillers, formulated with simple, high-quality ingredients, free from unnecessary additives. Ultrafiltered whey isolate is designed for easier digestion, making it a great option for those with lactose sensitivity.
Cons: Packaging can be difficult to reseal. The mildly sweet flavor may not appeal to those who prefer a richer taste. Higher price point compared to other options.
Protein Source: Grass-fed whey protein isolate
Protein Per Serving: 30 grams
Flavors: Unflavored, chocolate, vanilla, strawberry milk
Price Per Serving: \$1.80 (Unflavored version at $1.29)

Promix Whey Protein Powder delivers high-quality ingredients, minimal additives, and full transparency. It blends effortlessly in a shaker bottle to create a smooth shake. Each serving delivers 30 grams of protein with only 0.5 grams of fat and two grams of carbs. Thanks to its ultra-filtered isolate form, most lactose is removed, making it a suitable option for many with intolerance. The protein undergoes third-party testing through Eurofins and Covance labs to ensure purity and potency.

Thorne RecoveryPro

Pros: Rich in magnesium to promote sleep. Strong chocolate taste. Mixes into liquid smoothly.
Cons: Low protein compared to other options. More expensive per serving.
Protein Source: Whey protein
Protein Per Serving: 13 grams
Flavor: Chocolate
Price Per Serving: \$4.50

Thorne RecoveryPro combines whey protein with targeted ingredients to optimize muscle healing and sleep. Each serving delivers 13 grams of whey protein, packed with essential amino acids like BCAAs and cysteine to support muscle protein synthesis and growth. Magnesium bis-glycinate helps relax muscles and promote restful sleep. Tryptophan supports the production of serotonin and melatonin to regulate sleep cycles. PharmaGABA reduces stress, enhances relaxation, and supports immune function under physical strain. It’s NSF Certified for Sport, meaning it meets the highest standards for purity, safety, and compliance.

Ka’Chava All-In-One Nutrition Shake

Pros: Balanced macronutrient profile to support overall nutrition. Features over 85 superfoods, including protein, fiber, omega-3s, antioxidants, and adaptogens. Provides a complete amino acid profile from yellow pea and brown rice proteins.
Cons: Not suitable for coconut and sesame allergies. Only 240 calories per serving, which may not be enough to fully replace a meal. Premium price.
Protein Source: Yellow pea, organic brown rice, organic sacha inchi, organic amaranth, organic quinoa
Protein Per Serving: 25 grams
Flavors: Chocolate, vanilla, coconut acai, matcha, chai
Price Per Serving: \$4.66 (\$3.99 with subscription)

Ka’Chava All-In-One Nutrition Shake is a nutrient-dense, well-rounded meal alternative packed with over 85 superfoods. It’s designed to bridge nutritional gaps, support digestion, and promote overall wellness with a balanced mix of macronutrients and micronutrients. It blends yellow pea and whole-grain brown rice proteins, ensuring a complete amino acid profile that comes out to 25 grams per serving. It also incorporates prebiotics, probiotics, and digestive enzymes to support gut health, along with adaptogens for stress management, antioxidants for inflammation, omega-3s for brain and heart health, and greens for immune support.

Orgain Organic Protein Powder

Pros: Contains prebiotics and fiber to support digestion and gut health. Over five flavor options, including classics and unique choices like Horchata and Fruity Cereal, so there’s something for everyone. Certified USDA Organic and non-GMO.
Cons: The largest container offers only 20 servings, which may require more frequent repurchasing. It has a higher carb and fat content compared to some other protein powders. Some flavors are sweetened with erythritol, which may not suit those sensitive to sugar alcohols.
Protein Source: Organic pea, brown rice, and chia seed proteins
Protein Per Serving: 21 grams
Flavors: Creamy chocolate, fruity cereal, horchata, pumpkin spice, strawberries and cream, and vanilla.
Price Per Serving: Approximately \$1.55 on Amazon

Orgain Organic Protein Powder delivers balanced nutrition without the premium price tag. Each serving packs 21 grams of plant-based protein from a blend of organic pea, brown rice, and chia seed proteins for a comprehensive amino acid profile. The added prebiotics and dietary fiber support digestion, blood sugar balance, and heart health.

Momentous 100% Plant Protein

Pros: Upgraded plant-based formula prioritizes quality and sustainability. NSF Certified for Sport label guarantees it’s free from banned substances and meets rigorous purity standards. Sourced and manufactured in the U.S. and Canada for better ingredient traceability.
Cons: Pricier at \$2.27 per serving without a subscription. Limited flavor options (chocolate and vanilla spice). Pea and rice protein texture may not suit all preferences.
Protein Source: Pea and rice proteins
Protein Per Serving: 20 grams
Flavors: Chocolate and vanilla spice
Price Per Serving: \$2.27 (\$1.70 with subscription)

Momentous 100% Plant Protein stands out for vegans and competitive athletes. Its upgraded plant-based formula prioritizes quality and sustainability, while its NSF Certified for Sport label guarantees it’s free from banned substances and meets rigorous purity standards. It uses an updated recipe of its signature PURISblend, which is 20 grams of protein from a refined combination of pea and rice.

Ritual Essential Daily Shake Pregnancy

Pros: Specially designed to meet the unique nutritional needs of pregnancy. Each batch undergoes heavy metal testing. Vegan-friendly, gluten-free, soy-free, and non-GMO, with full ingredient traceability for transparency.
Cons: Contains smaller servings, with each bag offering just 15 servings. Does not come with a serving scoop.
Protein Source: Organic pea
Protein Per Serving: 20 grams
Flavor: Vanilla
Price Per Serving: \$3.27 (\$2.35 with subscription)

Ritual was born from the mission of finding high-quality supplements during pregnancy, leading to the creation of science-backed formulas like the Essential Daily Shake for expecting and new mothers. Each serving provides 20 grams of organic pea protein, supporting maternal and fetal development. Ritual fortifies the formula with methionine for a more balanced amino acid composition. This pregnancy-focused shake also includes 250 milligrams of choline, a vital nutrient for neural tube formation, brain development, and overall maternal well-being.

FlavCity Protein Smoothie Powders

FlavCity Protein Smoothie Powders offer 25g of protein per serving with a combination of 100% grass-fed undenatured whey protein and 10 grams of bovine collagen peptides. Unlike basic protein powders, a complete, all-in-one protein powder formula that goes beyond basic protein has been built. Each All-in-One scoop is packed with 25g of 100% grass-fed whey protein, collagen, functional mushrooms, and organic fruit.

How Much Protein Do Women Need?

Women require a minimum of 0.8 grams of protein per kilogram of body weight to support essential physiological functions. However, research suggests that increasing protein intake to between 1.2 and 2.0 grams best supports muscle recovery, athletic performance, and overall well-being. It’s also important to note that protein needs can vary depending on factors such as activity level, age, pregnancy, and overall health. For personalized recommendations, consult your healthcare team. The average adult needs 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means if you weigh 150 pounds, you should have about 54 grams per day.

Who Should Avoid Protein Powder?

Protein powder is safe for most people, but certain individuals should use caution or avoid it altogether. Those with kidney or liver disease, metabolic disorders, or allergies to common protein sources should consult a healthcare provider before use. Pregnant and breastfeeding women should also seek medical advice to ensure safety. Additionally, individuals taking medications that affect protein metabolism or those with digestive sensitivities should carefully review ingredient lists to avoid adverse reactions. If you're unsure whether protein supplementation is right for you, speak with a healthcare professional to determine the best approach for your needs.

Daily Consumption and Potential Risks

Consuming protein powder daily is generally safe, provided most of your protein comes from whole food sources and you don’t have medical conditions warranting caution. As always, speak to your doctor first if you have specific concerns. It's generally okay to drink protein powder daily, as long as it fits within your nutritional needs and dietary goals.

ALOHA Protein Shakes: A Plant-Based Option

ALOHA offers organic, plant-based protein shakes with no artificial ingredients to fuel weight loss while tasting great. ALOHA’s vegan protein shakes meet high standards by being made with clean, plant-based proteins like pea or hemp, which are easy to digest and provide the essential amino acids your body needs. ALOHA’s protein shakes for women are crafted with organic, non-GMO ingredients for superior quality. They are low in sugar and artificial ingredients, using natural sweeteners or no sweeteners at all. ALOHA protein shakes prioritize clean, wholesome ingredients without unnecessary additives. The ideal protein shake offers a good balance of protein, carbs, and fats to fuel your body. ALOHA provides 20g of protein per serving, fiber, and healthy fats to keep you full and energized. Protein shakes with added benefits, like prebiotics, can support digestion and overall wellness. ALOHA’s inclusion of prebiotics promotes gut health, enhancing nutrient absorption and energy levels.

Flavors

Chocolate Sea Salt Protein Shakes: This flavor combines the richness of chocolate with a hint of savory sea salt for a perfectly balanced treat. Packed with 20g of protein and no artificial sweeteners, it satisfies sweet cravings without derailing your weight loss efforts.
Vanilla Protein Shakes: Smooth and versatile, ALOHA’s Vanilla protein shake is a classic choice that never disappoints. It’s perfect on its own or blended into a smoothie for added variety, offering the same 20g of plant-based protein and clean, organic ingredients.
Coconut Protein Shakes: For a tropical twist, the Coconut flavor offers a creamy, indulgent taste reminiscent of a getaway in a bottle. It’s made with Fair Trade Certified coconut milk, providing natural sweetness and rich flavor.

Plant-based proteins such as pea and hemp are easier on the digestive system than dairy-based options, which can sometimes cause bloating or discomfort.

Protein Shakes: Convenient and Nutritious

Protein shakes curb cravings, support muscle recovery, and offer a quick, nutritious meal or snack option for busy women. With flavors like Chocolate Sea Salt and Vanilla, protein shakes are easy to incorporate into breakfast, post-workout, or healthy snacks. They offer a simple, effective way to support weight loss while maintaining energy and focus. They’re more than just a meal replacement-they’re a practical solution for curbing cravings, fueling workouts, and keeping your wellness goals on track.

Benefits

Helps Control Hunger and Cravings: Protein shakes are high in protein and fiber, which help you feel full longer, reducing the temptation to snack on less healthy options.
Supports Muscle Recovery and Maintenance: Protein shakes provide essential amino acids to support muscle repair and maintenance, helping preserve lean body mass.
Offers a Convenient, Low-Calorie Option: Protein shakes are a quick, portable solution that fits even the busiest schedules.
Promotes Gut Health: The right protein shakes can include prebiotics that support digestion and gut health, aiding in nutrient absorption and helping regulate appetite and overall energy levels.
Simplifies Healthy Eating: Protein shakes simplify healthy eating by delivering balanced nutrition in a single, easy-to-make serving.

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