Best sugar-free whey protein powder: Optimum Nutrition Platinum Hydrowhey, $79.99 at The Vitamin Shoppe.Best natural protein powder overall: Naked Whey Protein, $94.99 at Amazon.We test and recommend the best natural and whey protein powders along with the best ready-to-drink protein shakes. Gainful Whey Vega Rachel Mendelson/Insider Use the shake to replace a meal such as a dinner or lunch to help you achieve a calorie deficit.Add as much ice as needed and blend until smooth.Use one scoop of a low-sugar protein powder, which typically contains about 25 grams of protein, says Veltkamp.Then add ½ cup of plain, full-fat Greek yogurt and 1 cup of a low-calorie, unsweetened liquid such as almond milk or water.Place one frozen banana into a blender with an ⅛ teaspoon of cinnamon for a bit of flavor.
While you can buy a protein shake at most health food stores, the best way to make a nutrient-rich protein shake is by creating your own at home, says Veltkamp. Too much added sugar is linked to weight gain,ĭiabetes, and cardiovascular disease. If you are using protein shakes for weight loss, it's important you select a low-calorie one with no added sugar. Ali, MD, Medical Director at MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center.įor example, a 2021 review found that people lost more weight when they get 60% of their recommended calorie intake from meal replacements and 40% from other foods. To help you lose weight, protein shakes should replace at least one meal a day, says Mir B.
How to use protein shakes for weight loss For example, a small 2008 study of obese people found those who used a high-protein meal replacement for two meals over 12 weeks lost a similar amount of weight, but more fat than those who used a high-carb meal replacement. While protein may not be the magic key to weight loss, some studies have found it does boost fat loss more than other macronutrients. Therefore, it's more about reducing the overall calories you consume than the amount of protein you eat. In fact, most Americans get enough protein in their diet already. Lose weight since any excess calories will end up stored as fat.
However, eating more protein doesn't necessarily mean you'll The protein shake groups lost an average of about 9.5 pounds whereas those who ate their regular dinner only lost about 0.5 a pound. Obese and overweight Chinese adults found that those who replaced dinner with a 388-calorie protein shake for 12 weeks had a greater BMI reduction and lost more weight than those who ate dinner as usual. So far research backs this up: A small 2018 study of For example, replacing a 500 to 700 calorie meal with a 200-calorie shake may help people achieve the calorie deficit to aid weight loss. That's because protein shakes make a nutritious, low-calorie meal replacement. When paired with a healthy lifestyle and caloric deficit, protein shakes can be a useful tool for weight loss, says Kristi Veltkamp, a registered dietitian with Spectrum Health.