Protein shakes are all the rage right now, with serious athletes and celebrities touting their virtues. You’ve probably also heard that people trying to lose weight are often advised to consume lots of protein. So are protein shakes good for weight loss, or are they considered sources of protein from food?
The answer is a little complicated. “It depends on many factors,” says Jessica Cording, RD, nutritionist and author of The little book of game changers. This can include what else you eat, your total calorie count and how you incorporate protein shakes into your overall diet, she says.
Want to try protein shakes for weight loss? Here’s what you need to know.
Meet the experts
Jessica Cording, RD, is a nutritionist and author of The little book of game changers ; Sonya Angelone, RD, is a spokesperson for the Academy of Nutrition and Dietetics; Keri Gans, RD, is the author of The small change diet
What is a protein shake?
There is no official definition for this, says Angelone. “Basically, it is a shake that contains a significant amount of protein,” she says. “The amount can vary greatly and is between about 10 and 40 grams of protein per shake.”
These shakes typically contain an additional protein source, which may include whey, collagen or “various plant-based proteins such as pea, hemp or almond,” explains Angelone.
With protein shakes, the powder usually needs to be mixed with water or another liquid, added to a smoothie or purchased pre-mixed drinks, Cording says.
Read more: The 14 best whey protein powders for building muscle, tested by us
Are protein shakes good for losing weight?
There are a few things to consider. “A protein shake can help you lose weight, but it depends on many factors,” says Gans. “For example, if you only drink a shake in the morning, it can be a convenient way to get nutrients while controlling calories.” Protein shakes can also be an “easy snack on the go,” adds Gans.
“Eating more protein during a weight loss program can increase fat loss and minimize muscle loss,” says Angelone. “So for the same amount of weight lost, a greater percentage is fat loss rather than muscle loss, which is what happens when someone loses weight without adequate protein in the diet.”
Protein is needed to support muscle building and stable blood sugar levels, Cording says. “It can help you have energy and recover from workouts, and all of that can help with weight loss — but it’s not a guarantee,” she says.
But the calories in protein shakes can “add up quickly,” Angelone says, pointing out that they often contain extras like nut butter and coconut oil. “When purchasing pre-made shakes, it’s important to read the nutrition facts and ingredient list,” she says.
Cording also stresses the importance of paying attention to total calories when using protein shakes for weight loss. “I’ve seen in my practice where someone will take a protein shake but not realize that the calorie count may exceed their needs,” she says. As a result, they may have a harder time losing weight, she says.
“Ultimately, it really depends on the person and their individual activities, metabolism and nutritional needs,” says Cording. “Simply adding a protein shake to your daily routine does not guarantee weight loss.”
Types of protein powders
There are several types of protein powders to consider. Cording says the most popular types you might find on an ingredient list are:
- whey
- casein
- soy
- rice
- hemp
- pea
Which type of protein is best?
It depends on what you want and your individual nutritional needs. Whey, casein and soy are what are known as complete proteins, meaning they contain larger amounts of the essential amino acids your body needs, explains Cording.
However, those on a plant-based diet or who can’t tolerate the three proteins mentioned above should opt for rice, pea and hemp protein, Cording says. (Keep in mind, though, that rice and pea proteins aren’t considered complete proteins.) “My two favorites are whey protein from grass-fed cows and, as a plant-based alternative, pea protein,” Cording says.
Challenges of using protein powder for weight loss
If you’re looking to use protein powder for weight loss, there are a few things to keep in mind. “Protein shakes can have too little or too much protein,” says Angelone. “Excess protein can be converted to fat, just like excess carbohydrates can be converted to fat.”
Some protein powders also contain added sugar, which can provide extra calories, Gans says. “Some drinks may contain too many calories per serving, which will interfere with your weight loss goals,” she says.
How to use protein shakes for weight loss
Angelone recommends using a protein shake as a meal replacement. “Dinnertime is a good time because dinner is often the largest and most calorific meal of the day,” she says. “A protein shake can provide the protein component with fewer calories.” She recommends adding some spinach to your shake to get a serving of vegetables as well.
A protein shake in the form of a smoothie can also be helpful in the morning, says Angelone.
Cording offers this simple advice: “Just think of it as a serving of protein. It replaces another protein you might have at that meal or snack. It’s a classic exchange system.”
If you want to use a protein shake as part of a weight loss plan but aren’t sure where to start or feel stuck, Cording recommends consulting a registered dietitian, who should be able to offer personalized advice to help you reach your goals.
