If you are considering losing weight, you may wonder whether protein shakes are good for weight loss. Some people may include protein shakes as part of their weight loss strategy, using them instead of a meal or as a quick snack.

Protein shakes, like protein-rich foods in general, can help you to feel full and also maintain lean muscle. But these shakes are not for everyone, and there can be drawbacks.

How Protein Shakes May Help With Weight Loss

• Helps meet protein goals: The recommended daily intake is about 0.8 grams per kilogram (2.2 pounds) of body weight in the United States.
• Controls appetite: High-protein meals can help curb hunger. A 2018 study found that higher protein intake led to reduced appetite and lower blood sugar levels compared to a high-carb meal. Protein digests slower than carbohydrates, leading to prolonged satiety. Whey protein has been shown to reduce hunger for up to two hours after consumption compared to carbohydrates. Studies suggest overweight individuals feel fuller when consuming protein, though more research is needed.
• Supports muscle maintenance and boosts metabolism: Protein supports muscle retention during weight loss. Maintaining muscle mass keeps metabolism efficient, as muscle burns more calories than fat. Protein digestion itself requires more energy, helping to increase calorie expenditure.
• Can act as a meal replacement: Swapping high-calorie, sugary meals (like coffee and donuts) for protein shakes can reduce overall calorie intake. This approach may aid in long-term weight loss and healthier eating habits.

What Types of Protein Shakes Are Best?

Not all protein shakes are the same. They can include different protein sources. Some are animal-based, and some are plant-based. They include the following:

• Whey and casein protein come from dairy, specifically from cow’s milk, and are animal-based. These are complete proteins, meaning they supply the body with all the needed amino acid protein building blocks that must come from food since the human body is unable to make them.
• Collagen is made from connective tissue from animals such as cows and chickens. Collagen is a complete protein.
• Hemp, soy, rice, and peas are plant-based proteins. These are not complete proteins. You must use more than one source of protein to get all the needed amino acid building blocks.

Commercial protein shakes often have ingredients such as artificial flavoring or sweeteners, sugar, vitamins, minerals, and thickeners. You can find these ready-to-drink in cartons or cans, or mix them from powder or concentrate. They are convenient to take along for meals and snacks away from home.

You can also make your own protein shakes with dairy or nondairy milk and protein powder or other sources of protein. But you will have to consider whether the shakes are providing all of your needed nutrients, as well as determine how many calories are in each shake so you don’t exceed your daily calorie limit.

Drawbacks of Protein Shakes for Weight Loss

• Nutrient deficiency risk: Relying too much on protein shakes may lead to an imbalance in essential nutrients. Over time, a lack of dietary variety can result in vitamin or nutrient deficiencies.
• Potential digestive issues: Some protein shakes contain ingredients that may not agree with everyone. Lactose-intolerant individuals may experience digestive discomfort, such as gas or loose stools, from milk-based protein shakes.
• Risk of weight rebound: Depending solely on protein shakes for weight loss may not be sustainable. Initial weight loss could reverse if long-term eating habits aren’t improved.

How to Use Protein Shakes for Weight Loss

If you decide to use protein shakes to lose weight, it should be part of a broader strategy. But keep in mind that there may be long-term effects that we’re not yet aware of.

It’s essential to take a nutritionally balanced approach rather than consuming shakes alone. It is wise to include fruits, vegetables, and whole grains to get needed fiber, vitamins, and other beneficial nutrients in your diet.

Your approach should keep calories in mind. If your aim is to lose about 1 pound a week, you’ll need to lower your calorie intake by about 500 calories a day, including the shakes, to provide what is called a calorie deficit.

It’s recommended adult females should not consume less than 1,200 calories a day, and adult males should consume no lower than 1,500 calories a day.

Since protein shakes can help you feel sated, you may wish to drink a shake a little while before having a meal, as this may help curb your appetite. But keep in mind the amount of calories in the shakes themselves can add up and need to be included in your total calorie count.

You may also think about incorporating exercise into your weight loss routine. The timing of when you drink a protein shake in relation to exercise may matter. Research indicates that drinking a high-protein shake before exercise may help to tamp down your hunger, increase your ability to burn fat during exercise, and improve your metabolism afterward.

A Word From Verywell

Protein shakes offer convenience in meeting protein goals when trying to lose weight. However, they should enhance, not replace, a balanced diet. Prioritizing wholesome foods for nourishment is key, with shakes serving as a support rather than a primary nutritional source.

Summary

Protein shakes might be used as part of a weight loss strategy. Research shows they can help to satisfy your appetite, maintain muscle mass, and keep your metabolism going strong. Different types are based on animal or plant protein sources. Protein shakes can be used for weight loss while keeping calories front of mind and factoring in the amount of calories they contain.

Correction – May 2, 2024: This article was updated to correct the recommended dietary allowance of protein stated in the article. It is 0.8 grams per kilogram of body weight, not 8 grams per kilogram.