Our team of editors have analyzed the 40+ weight loss shakes we sell. The team liked some better than others. This article summarizes the latest research and gives 7 suggestions on when to drink protein shakes for effective weight loss. Read the quick summary or the detailed. At IdealShape, healthy living for weight loss is our philosophy to help you stay healthy and not just lose weight. See how we're different. ![]() How Protein Shakes Help You Lose Weight and Belly Fat. Protein is an important nutrient for weight loss. Hey Everyone, Just wanted to let you know that if you need more help losing weight you can download my ebook The 10 Forgotten Rules of Weight Loss absolutely free. Since most shakes contain significantly fewer calories than full meals, drinking them as occasional meal replacements can aid weight loss. Block Hunger and Crush Cravings. Our Delicious Meal Replacement Shakes Provide Your Body With Essential Nutrients in a Convenient Weight Loss Meal Shake. 310 Shake Questions & Answers: We boiled down hundreds of user comments about 310 Shake into this helpful FAQ. What are the side effects of shake 310? Previous Ideal Protein Review (Updated July 3, 2014): Ideal Protein - What You Should Know We've read various studies and weight loss program reviews; there are. WonderSlim Meal Replacement Shakes. Quench your thirst, control your hunger and get the nutrition you need for healthy weight loss with WonderSlim's delicious. Will drinking Slimfast shakes help you lose weight and keep it off? Read WebMD's review to find out. Getting enough can boost your metabolism, reduce your appetite and help you lose body fat without losing muscle. Protein shakes are an easy way to add more protein to your diet, and have been shown to help with weight loss. This article explains everything you need to know about protein shakes and how they affect your weight. ![]() ![]() What Are Protein Shakes? Protein shakes are drinks made by mixing protein powder with water, although other ingredients are often added as well. They can be a convenient addition to the diet, especially when access to quality high- protein foods is limited. ![]() ![]() ![]() Although most people don’t need them to meet daily protein requirements, they can also be useful if you need to increase your intake for some reason. You can buy protein powder and mix it yourself, but you can also get many different brands of pre- made liquid shakes. Some of the most popular types of protein powder on the market are: Whey protein: Quickly absorbed, dairy- based. Contains all the essential amino acids (1). Casein protein: Slowly absorbed, dairy- based. Contains all essential amino acids (1). Soy protein: Plant- based and contains all essential amino acids. Also contains soy isoflavones, which may provide some health benefits (2). ![]() Hemp protein: Plant- based and high in omega- 3 and omega- 6 fats, but low in the essential amino acid lysine (3). Rice protein: Plant- based and low in the essential amino acid lysine (3). Pea protein: Plant- based and low in the non- essential amino acids cystine and methionine (4). Some brands contain a mix of different types of protein powder. For example, many plant- based brands combine types to complement each other’s amino acid profile. Bottom Line: Protein shakes can contain different types of protein, each with its own characteristics. Protein Shakes Decrease Hunger and Appetite. Protein can decrease hunger and appetite in two main ways. First, it increases levels of appetite- reducing hormones like GLP- 1, PYY and CCK, while reducing levels of the hunger hormone ghrelin (5, 6, 7, 8, 9): Second, protein helps you feel full for longer (1. In one study, a high- protein breakfast helped participants consume up to 1. In another, overweight men who had been on a weight loss diet increased their protein intake to 2. This increase cut cravings by 6. Increasing protein intake from 1. What’s more, by the end of the 1. These shakes can be a convenient way to add extra protein to your diet. However, keep in mind that too much can still lead to excess calories. Another study found that shakes containing 2. So if you’re trying to lose weight, 2. Bottom Line: Protein can decrease your appetite by affecting your hunger hormones. It can also help you feel full for longer, which can help you eat less and lose body fat. Protein Shakes May Increase Metabolism. High protein intake can boost your metabolism, helping you burn slightly more calories each day (1. That’s in part because a high- protein diet . In another study, researchers gave participants a combination of foods and shakes providing either 0. After 6 weeks, those on the higher- protein diet gained 2. It should be noted, however, that your ability to gain muscle during a weight loss diet may depend on the amount of muscle you already have (2. This is known as the thermic effect of food (TEF). For instance, 1. 5- 3. Bottom Line: Protein helps boost metabolism because a lot of energy is spent digesting and metabolizing it. It also helps you build muscle, which burns more calories than fat. Protein Shakes May Help You Lose Weight and Belly Fat. Researchers generally agree that high- protein diets can help you lose more fat, especially fat from the belly area (2. In one study, participants on a diet providing 2. The participants consuming more protein lost 3. In one final study, participants on diets providing 3. Bottom Line: Protein shakes are a convenient way to increase your daily protein intake. This can help boost fat loss, especially from around your mid- section. Protein Shakes May Also Prevent Muscle Loss and Metabolic Slowdown. Weight loss diets often cause you to lose muscle, which can slow down your metabolism. This makes it easier to gain all the weight back (and more) once you go off the diet. A high protein intake combined with strength training can help prevent part of this muscle loss and metabolic slowdown (2. In fact, researchers reported that participants’ metabolism decreased less on a weight loss diet providing 3. Evidence shows that consuming a daily protein shake as part of a weight loss diet may make muscle maintenance up to three and a half times more efficient (3. A study of athletes compared weight loss diets providing either 3. Both diets helped participants lose about the same amount of fat, but those consuming more protein lost 3. A recent review further notes that weight loss diets that exceed 0. Bottom Line: Protein shakes consumed during a weight loss diet can help prevent muscle loss and metabolic slowdown. This is particularly effective in combination with strength training. Protein Shakes May Help Prevent Weight Re- Gain After Weight Loss. Protein’s effect on metabolism, appetite and muscle mass may also keep you from regaining the fat you worked so hard to lose. One study reports that participants given more protein lost more weight and maintained their results better than those given less. In fact, the high- protein group regained only 9% of the lost weight, whereas the low- protein group regained 2. Another study gave participants who just completed a weight loss intervention a supplement that provided 4. Participants who took the supplement felt more full after meals and had regained 5. Bottom Line: Additional protein, whether from shakes or whole foods, can help minimize the amount of weight you regain after weight loss. Which Type of Protein is Best? Different types of protein have different effects on the body. For instance, whey is more quickly absorbed than casein, helping you feel less hungry in the short- term (3. Another describes whey as 3 times more effective at maintaining muscle- building ability during a weight loss diet than soy protein (3. That being said, not all studies agree that whey is superior. For example, one report notes that the faster hunger- reducing effect results in no differences in the amount of calories consumed at meals (3. Furthermore, several reviews report equal amounts of fat loss with use of whey, soy, rice or egg- protein supplements (3. Whey, casein and soy contain all the essential amino acids your body needs. On the other hand, rice and hemp protein are low in the essential amino acid lysine, and pea protein is also low in the non- essential amino acids cystine and methionine. That being said, these deficiencies likely don’t cause a problem unless if shakes are the only source of protein in your diet. Also, many plant- based protein powders mix different sources so that the mixture contains all the essential amino acids. Bottom Line: The exact type of protein powder you have in your shakes should not make a major difference for fat loss. Some studies show an advantage for whey, but the evidence is mixed. Dosage and Side Effects. Taking 1 shake per day should be a good way to start. It is best to take it either before or instead of a meal, with 1 or 2 scoops of protein powder in the shake. Mixing it with water, ice and perhaps a piece of fruit in a blender is a simple way to create a delicious and satisfying shake. Side effects such as bloating, cramps, gas and diarrhea may occur if you’re lactose intolerant and drinking shakes made with whey or casein. These symptoms can be simply avoided by switching to protein powders not derived from dairy, such as egg, pea, soy, hemp or rice protein powders. Of note, high- protein diets were once thought to have negative impacts on kidney and bone health, but newer research shows this is not true. In fact, high protein intakes were never shown to cause any kidney damage in healthy people. However, lower- protein diets may be beneficial for those with existing kidney issues (3. Most studies report that total protein intakes of between 0. This amount of protein normally represents around 2. You can read more about that here: How Much Protein Should You Eat Per Day? Bottom Line: Taking one shake per day is a good way to start, with 1 or 2 scoops of protein. Some people may experience digestive side effects. Take Home Message. Most people can easily get enough protein without using shakes. That being said, these supplements are an easy, safe and delicious way to add extra protein in your diet. If you’re trying to lose weight, extra protein from shakes can help you feel less hungry, help you lose weight faster and lower the likelihood of regaining the lost fat. What is the Best Protein Powder for Weight Loss? First things first – I will always recommend that you try to get the majority of your nutrient intake in through eating whole foods. Protein powders just can’t compare to all the known (and unknown) vitamins, minerals, antioxidants, and other nutrients that whole foods provide. That being said, protein powders are one of only a few supplements that I give the OK to go ahead and take (omega- 3s being another). With all the various protein powders on the market, there are some things you need to keep in mind. What is the Best Protein Powder for Weight Loss? If you are buying a specific protein powder with the hopes that it’s better than some other protein powder in helping you lose weight, your efforts will be in vain. Can you lose weight eating/drinking protein powder? Of course you can, but it’s your calorie intake that is going to determine your weight loss – not the protein powder. If you ever see a protein powder that makes a claim that it’s a weight loss protein, you should run the other way. That is pure marketing to unsuspecting buyers. In addition, some of the more popular powders (I won’t name names) are built on a multi- level marketing business model, which usually makes them overpriced and over- hyped. Keep it Simple. Many of the branded protein powders contain all kinds of ingredients. I’ve seen some that have dozens of them. The idea behind them is that they are supposed to be better than other protein powders. However, many of them are so heavily artificially sweetened and loaded with other unhealthy ingredients that it turns a health food product into a highly processed food. When picking a protein powder, keep it simple. Look at the ingredients on the back. Ideally, there should be one or two ingredients on the food label. Adding a bunch of vitamins, minerals, and antioxidants makes the protein look better, but they are unnecessary and add to the cost of the protein powder. You don’t get the same benefits when you isolate nutrients as compared to eating whole foods. Cheaper Actually Tends to Be Better. Because of the added ingredients and flavors for many protein powders, they tend to be more expensive than their simple counterparts. In addition, many companies brand their protein powders with spokespeople and models which adds cost to the product, which ends up being passed down to you. Many times you can find a basic protein powder for half the price of a popular brand, and the differences are negligible. The simple protein powder will still have the same main ingredient – protein powder, but it will be in very simple, plain, inexpensive packaging. If this bothers you, feel free to spend twice as much on fancy packaging. It’s just going to go in the trash anyways. My Personal Choice. My protein powder of choice is whey protein isolate. Whey protein has a very favorable amino acid profile and is the most bio- available of all proteins. I choose the isolate over the concentrate because the isolate has a bit less lactose in it. The isolate is basically a purer form of whey protein. I also make sure “whey protein isolate” is the only ingredient on the package (soy lecithin is usually a second, but nearly every protein powder on the market has it). This means the protein powder is going to be unflavored. But don’t worry, there are plenty of ways to flavor it naturally yourself. I recommend mixing powder with solid food (slows down digestion, adds bulk, and lessens glucose response). Various Protein Recipes. You can do all kinds of things with protein powder. Not only can you drink it, but you can mix it into food too. Here are just a few ideas. My favorite is mixing 2. Carlsons omega- 3 oil, and a cup of milk into a blender. Makes a nice naturally sweetened protein smoothie. You can also mix some protein powder, all natural peanut butter, cocoa powder, and ice into a little water and blend. Makes a nice low- carb peanut butter chocolate slushy. Last but not least, you can add it to food products as a food enhancer. Add it to milk for more protein. Add it into your baked goods for a little extra protein (not that I recommend you rely on baked goods). There are also many healthy baking recipes that use protein powder as an ingredient. Protein pancakes, and protein muffins/brownies are just a couple (google them). The best protein powder is going to be the one that helps you build muscle so that you are creating a better metabolic environment that is conducive to weight loss. Use the protein powder to supplement your diet, if needed, so that you can build muscle and recover faster. Then once you create a calorie deficit, the majority of your weight loss will be fat loss – which in the big scheme of things should be your ultimate goal. Don’t fall for the protein powder hype. Make smart choices that will save you money. If you want to see the research I’ve done on all the powders, you can see my list of the top 1. I’ll show you the cheapest, purest powders you can buy. How to Lose Weight With Protein Shakes. Many people try to lose weight with protein shakes. There are many protein powders, pre- measured mixes and commercial drinks that might make this strategy an easy choice. But can you really lose weight with a protein shake diet plan? What Is a Protein Shake Diet? A typical protein shake diet will replace one or two meals per day with a pre- purchased shake or one you prepare yourself using a whey or soy- based protein powder and some form of liquid. Many dieters use water because it doesn't add calories, but you can also use milk or juice. Let's take a look at one popular protein diet meal plan and consider a few points that may help you decide whether or not it's right for you. Daily Meal Plan. Two protein shakes (usually 2. Three small snacks (usually 1. One full meal such as dinner (4. Should You Try a Protein Shake Diet? Making the choice to follow a liquid protein diet plan is a highly individual thing. In short, yes, you can lose weight with protein shakes. A diet that reduces caloric intake. And since the protein shakes usually have fewer calories than the meals you would typically consume, you will probably see results. In addition, when you boost your protein intake with shakes or smoothies, you help your body to maintain muscle mass. You might even gain muscle if you are also doing strength training workouts at home or at the gym. A body with more muscle will burn more calories all day long than a body that has more fat. The Best Protein Powder for Weight Loss Shakes. Whey Protein Powder Nutrition Facts. Serving Size 1 scoop (4. Per Serving% Daily Value*Calories 2. The type you choose can make a difference in whether or not your slim down plan is successful. Because some protein powders are made for weight gain, not weight loss. They are high in nutrients, but also very high in calories. For example, Body Fortress Whey Protein Powder. Consumers are advised to combine a single scoop or a double scoop (4. If you add the powder to eight ounces of low fat milk (1. But since this brand provides no hunger- busting dietary fiber, you might choose to add some fresh fruit. Your weight loss smoothie could total 4. And it is very possible that you will get more protein than you need. So what is the best protein powder for your weight loss shake? So check the Nutrition Facts label before you buy. You may need less protein (and fewer calories) than some brands provide. Popular options include: Whey protein powder. Whey is a milk protein that provides both essential and. Whey powder is 1. Whey concentrate is 2. You'll see that many popular protein powders for body builders are made from whey isolate. Casein also comes from milk and provides a slow release of amino acids to help repair and build muscle. For this reason, some exercisers use this protein powder before and during workouts. Soy protein powder. If you need a lactose- free or vegan protein powder, then soy might be your best choice. Soy provides all essential amino acids, including branched chain amino acids. Pea protein powder is another popular option for people who want a lactose- free, vegetarian or vegan product. Pea protein is also a complete protein. As you compare labels to find the best protein powder for you, remember that more protein is not always better. Get the right amount of protein for weight loss and muscle maintenance, but not so much that the extra energy eliminates your daily calorie deficit. Before You Try a Protein Shake Diet. The first thing you must ask yourself is if you can manage your daily schedule if you eat only one real meal each day. A protein shake isn't a meal, it's a meal replacement. It can be a shock to your system to go from eating three meals a day to drinking two of them. You should also consider how long you can maintain this type of liquid diet. A sensible diet will result in a 1- 2 pound loss each week. So, for example, if you have 4. Also, can you take the time and effort to plan calorie- controlled meals and snacks? It is critical to the success of your diet that your snacks and your daily meal are nutritious and healthy so that you maintain a strong body. You'll need to continue to buy a number of groceries in addition to protein shakes or protein powder. Lastly, you simply must ask yourself if you have the will power to stick to it. When you have consumed your shake, you probably won't feel as if you have eaten what you are used to eating. It takes a lot of courage not to reach for another snack food, especially if you are surrounded by other foods at work or at home. There isn't much point to drinking protein shakes once or twice a day if you overeat the rest of the time. In the end, trying to choose the best diet for you is a personal decision that only you can make. Some people actually like a protein shake diet because it is convenient and you don't have to decide what to eat twice a day. Others see them as too extreme and restrictive. If you decide to go on a liquid protein diet, or any other restrictive diet plan please consult your doctor first. Best Weight Loss Shakes - Top 1. Products of 2. 01. Ranked! Drinking a shake to lose weight seems unrealistic. So it’s smart to be skeptical. Our team of editors have analyzed the 4. The team liked some better than others. Below you’ll find the a list of the top 1. We’re so confident in our picks, we back each one with a 6.
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