Protein shakes have gained popularity as a convenient and effective tool for weight loss. They offer a way to increase protein intake, which can help with satiety, muscle preservation, and overall metabolic health. However, it's crucial to understand how to use them correctly and what to look for in a high-quality product. This article provides a detailed overview of protein shakes for weight loss, covering their benefits, types, potential risks, and how to incorporate them into a balanced diet.
Introduction
Protein shakes aren't just for bodybuilders or gym rats-they're a smart, satisfying option for anyone looking to lose weight in a healthy, sustainable way. Searches for protein shakes for weight loss near me are rising for a reason. People want convenient, high-quality nutrition that actually tastes good, and they shouldn't taste like punishment.
The Role of Protein in Weight Loss
An effective approach to weight management is to increase dietary protein or change the ratio of carbohydrate to protein in the diet. Diets composed of either high protein or high fiber are sustainable dietary strategies for weight loss, prevention of weight regain following weight loss, and management of obesity-related health problems.
Satiety and Appetite Control
When you consume protein-rich foods or drinks, they digest slower than carbs, keeping you full longer and helping to avoid snacking or overeating. 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.
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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.
Preserving Lean Muscle Mass
Increasing fat loss through dietary changes helps retain lean muscle mass. Retaining lean muscle translates into increased body strength, increased basal metabolic rate and increased bone strength. The retention of lean muscle during weight loss may be related to the leucine's ability to stimulate muscle synthesis. 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.
Boosting Metabolism
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. 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.
Types of Protein Powders
There are different types of protein powders to consider. Protein shakes use different types of protein in varying amounts. The most popular types you might see on an ingredients list include:
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- Whey: Whey protein, which comes from cow’s milk, is one of the most common types. Its fat and protein levels vary, depending on the type of whey. Whey is quickly absorbed, dairy-based, and contains all nine essential amino acids
- Casein: a type of dairy protein. Casein protein is slowly absorbed, dairy-based, and provides all essential amino acids
- Soy: Soy protein is plant-based and offers all essential amino acids, plus soy isoflavones that may provide some health benefits
- Rice:
- Hemp: Hemp protein is plant-based, contains all essential amino acids, rich in omega-3 and omega-6 fatty acids, and has a high arginine content
- Pea: Pea protein is plant-based and less allergenic alternative to soy and whey protein, but lower in the essential amino acids cysteine and methionine
Choosing the Right Protein Powder
The source of the protein and how it's purified when it's made may affect how well your body can use it. It depends on what you’re after, along with any individual dietary needs you have. Whey, casein, and soy are what’s known as complete proteins, which means they contain larger amounts of the essential amino acids that your body needs. But people who eat a plant-based diet or those who can’t take the above three may prefer rice, pea, and hemp protein. (Just keep in mind that rice and pea proteins aren’t considered complete proteins.)
If you want to lose body fat, choose a whey-based shake that's higher in protein, has fewer carbohydrates, and only a little bit of fat. If you prefer plant protein but can't tolerate soy, pea, and hemp protein are some newer options. Many people drink protein shakes right after a workout to help repair their muscles and help them grow.
How to Use Protein Shakes for Weight Loss
A protein shake may help with weight loss, but that depends on many factors. Replacing one meal a day with a protein shake can significantly reduce daily calorie intake while still delivering key nutrients. The key is consistency. Choose based on your schedule, but either option can support your weight loss goals.
Meal Replacement
Angelone suggests using a protein shake as a meal replacement. “Dinner is a good time, since dinner is often the largest, most calorie-rich meal of the day,” she says. “A protein shake can supply the protein component with fewer calories.” She recommends adding some spinach to your shake to get a dose of vegetables, too. You can also use a protein shake in the form of a smoothie in the morning, Angelone says.
As a Snack
Protein shakes can also be an “easy grab-and-go snack,” Gans adds. Cording offers this simple advice: “Just look at it as a serving of protein. It’s replacing another protein that you may be eating at that meal or snack. It’s a classic exchange system.”
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Pre- or Post-Workout
Protein is needed to help support muscle-building and stable blood sugar, Cording says. “It can help you have energy and recover from workouts, and that can all be helpful for weight loss-but it’s not a guarantee,” she says.
Potential Challenges and Risks
There are numerous risks to consider when using a protein powder.
Added Sugars and Calories
Not all shakes are created equal. Avoid shakes loaded with added sugars, artificial sweeteners, or mystery powders. Some protein powders have little added sugar, and others have a lot (as much as 23 grams per scoop). Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar.
Digestive Distress
Protein shakes may contain too little or too much protein. Excess protein can be converted to fat, just like excess carbs can be converted to fat. If you’re lactose intolerant, some whey protein shakes may irritate your stomach. Large servings can also cause constipation and nausea. Look for nondairy shakes instead.
Contaminants
Earlier this year, a nonprofit group called the Clean Label Project released a report about toxins in protein powders. Researchers screened 134 products for 130 types of toxins and found that many protein powders contained heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides, or other contaminants with links to cancer and other health conditions. Some toxins were present in significant quantities.
Overconsumption
Since protein has calories, consuming too much can make it harder to lose weight. The Dietary Guidelines for Americans state that an average adult needs about 46 to 56 grams of protein a day. This amount depends on your weight and overall health.
How to Choose a High-Quality Protein Shake
Protein powders are powdered forms of protein that come from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein). The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. The amount of protein per scoop can vary from 10 to 30 grams.
Read Labels Carefully
If pre-made shakes are purchased, it is important to read the nutrition facts and ingredient label. Check the label for protein content and additives.
Look for Third-Party Certifications
Since protein shakes and supplements aren’t regulated by the FDA, look for shakes that are certified by a third party like NSF International or Informed Choice, which test ingredients.
Consider the Protein Source
The source of the protein and how it's purified when it's made may affect how well your body can use it.
Incorporating Protein Shakes into a Balanced Diet
If you’re interested in using a protein shake as part of a weight loss plan but aren’t sure where to start, or you feel like you’re not getting anywhere with it, Cording recommends consulted a registered dietitian. They should be able to provide personalized guidance to help you reach your goals.
Aim for Whole Foods
McManus says that in certain cases, chemical-free protein powders may be helpful-but only with medical supervision. Otherwise, get protein from whole foods: nuts, seeds, low-fat dairy products (yogurt, milk, cheese), legumes (beans, lentils), fish, poultry, eggs, and lean meat.
Be Mindful of Calories
Cording also stresses the importance of being mindful of your overall calories when you’re using protein shakes for weight loss. “One thing I’ve seen in my practice is somebody incorporates a protein shake, but doesn’t realize that the calorie count might be exceeding their needs,” she says. As a result, they can find it harder to lose weight, she says.
Consult a Professional
Ultimately, it really depends on the person and their unique activity, metabolism, and nutritional needs,” Cording says. “Just adding a protein shake alone to your daily routine is not going to guarantee weight loss.”
Scientific Evidence and Studies
Several studies support the benefits of protein supplementation for weight loss. One study published in The Journal of Nutrition provides evidence that drinking a protein- and fiber-based, multi-ingredient supplement shake as a preload before breakfast and lunch can positively influence weight management and metabolic outcomes in adults who are overweight.
A randomized, double-blind, parallel-arm, 12-week study investigated the impact of Prolibra, a dairy-derived ingredient containing whey proteins, peptides, and milk minerals, on weight loss, fat loss, and lean muscle retention in obese individuals. Subjects consumed Prolibra or an isocaloric ready-to-mix beverage 20 minutes before breakfast and 20 minutes before dinner. The study found that subjects taking Prolibra lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage.