In This ArticleView AllIn This ArticleRole in Weight LossBenefits for Weight LossRisks and Side EffectsAdding To A Weight-Loss PlanFAQs
In This ArticleView All
View All
In This Article
Role in Weight Loss
Benefits for Weight Loss
Risks and Side Effects
Adding To A Weight-Loss Plan
FAQs
Americans seem to be very interested in protein these days. But are protein shakes as beneficial as they’re made out to be? Can they help you achieve your weight-loss goals? Protein is anessential macronutrientthat plays a critical role inmuscle growth, bone health, immune support, and blood sugar control; it’s also crucial for maintaining a healthy weight.
In this article, we’ll explore protein’s role in weight management, discuss the potential benefits and drawbacks of drinking protein shakes, and give pointers for incorporating protein shakes into a healthy weight-loss plan.
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The Role of Protein in Weight Management
Protein offers several benefits that can help support yourweight-loss goals.High-protein foodsare highly satiating, meaning they help keep you full and satisfied for longer time periods, reducing the likelihood of overeating or excess snacking. Additionally, eating protein evenly throughout the day can help preserve and build lean muscle mass. and promote strength and endurance, according to a 2022 study published inNutrition and Metabolic Insights.
During weight loss, it’s common to lose both fat and muscle. However, getting enough protein may help minimize muscle loss and preserve muscle mass during calorie restriction, according to a 2023 review published inCurrent Opinion in Clinical Nutrition and Metabolic Care.This is because muscle mass is metabolically active and burns more calories than fat mass—even at rest.
“The thermic effect of food (TEF) refers to the energy expenditure required to digest, absorb and process nutrients from food,” saysTrista Best, MPH, RD, a registered dietitian. “Protein has a higher TEF than carbohydrates and fats, meaning it requires more energy to metabolize. This increased energy expenditure contributes to the overall calorie burn and can support weight-management efforts.”
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Benefits of Protein Shakes for Weight Loss
They May Increase Satiety and Reduce Caloric Intake
Thanks to their satiating nature, protein shakes can help curb cravings and reduce total calories consumed. “Protein shakes—particularly those with a high protein content—can help increase feelings of fullness and satiety,” states Best. “Consuming a protein shake as a meal replacement or a snack can help reduce hunger and calorie intake. This can be especially helpful for those who struggle with portion control or frequent snacking.”
They Can Help Preserve Muscle Mass
Protein shakes can be made with a variety of plant or animal-based sources, such as whey, soy or pea protein—which means each can have a varying amino acid profile, according to a 2023 article published inProceedings.Dietary protein supports muscle protein synthesis and helps to maintain lean muscle and supports a healthy metabolism. “Protein shakes can provide an additional protein source, helping preserve lean muscle tissue. Maintaining muscle mass is important for your metabolism, as it helps to burn calories even at rest,” says Best.
They’re Quick and Convenient
There’s no denying the convenience of protein shakes for busy people on the go or those who have difficulty preparing or consuming traditional meals. Best tells us, “Protein shakes are quick to prepare and provide a controlled amount of protein and other essential nutrients.”
Potential Risks and Side Effects of Protein Shakes
They May Be Risky If You Have Certain Allergies or Intolerances
“Protein shakes often contain ingredients such as milk, soy, eggs or nuts, which can be common allergens,” says Best. “Individuals with known allergies or intolerances to these ingredients should carefully read labels and choose protein shakes that are free from allergens they need to avoid.”
Always check protein powder labels for potential allergens and consider talking to a health care professional or registered dietitian before adding protein shakes to your diet.
They May Cause Digestive Issues
Some individuals may experience digestive discomfort when consuming protein shakes, mainly if they contain specific ingredients like lactose, alternative sweeteners or gluten. Additionally, if you have a protein intolerance, you may experience symptoms like gas, bloating, abdominal pain and diarrhea, according toStatPearls.Opt for protein shakes with more easily digestible sources of protein and fewer added ingredients to help prevent such issues. Always talk to your doctor or a registered dietitian if you are having ongoing unpleasant digestive symptoms.
“Gradually introducing protein shakes into your diet and selecting high-quality brands may help minimize these issues,” advises Best.
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They Can Cause Nutrient Imbalances
If you use protein shakes, it’s essential to think of them as asupplementto a well-rounded, nutritious diet—and not as a replacement for whole foods. Ensure you get various nutrients from fruits, vegetables, whole grains, lean proteins, legumes, nuts and seeds to help maintain a balanced diet.
“Relying heavily on protein shakes as a primary source of nutrition can lead to an imbalance in other essential nutrients,” says Best. “Whole foods provide a broader range of vitamins, minerals and fiber that may be lacking in protein shakes alone.”
How to Incorporate Protein Shakes into a Weight-Loss Plan
These shakes can be added as a filling snack or as a source of protein for a well-rounded meal to help reduce calorie intake while ensuring you get enough protein. Protein shakes can also be consumed as apost-workout snackto support muscle recovery and weight loss. Add fruits, vegetables, nut butter or seeds that containfiber, vitamins and minerals to boost your shake’s nutritional value.
However, while protein shakes can be a helpful weight-loss tool, they shouldn’t replace whole foods entirely. “It’s important to not rely solely on protein shakes as a source of calories or nutrition, as this may stall weight loss or lead to weight gain,” cautions Best. “Continue to incorporate whole foods into your diet. Whole foods offer a variety of nutrients, fiber and other health benefits. Incorporate lean protein sources like chicken, fish, legumes and tofu, as well as plenty of fruits, vegetables and whole grains. Pay attention to the recommended serving sizes of protein shakes and avoid consuming excessive amounts.”
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The Bottom Line
Protein shakes are a convenient option offering weight-loss benefits like increased satiety and muscle preservation. However, they may also pose risks if you have allergies or digestive issues. While protein shakes can be included in a healthy weight-loss plan, they shouldn’t be used as a replacement for whole foods. Instead, use them to supplement an already healthy, well-balanced diet.
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Frequently Asked QuestionsYou can drink protein shakes as a meal replacement or snack to support weight loss. You can drink them in the morning as a quick and convenient breakfast, as a post-workout snack to aid muscle recovery, or as a replacement for a higher-calorie meal to help reduce your calorie intake. But try to include sources of other nutrients and fiber when you can, like fruits and vegetables.Protein shakes alone won’t specifically targetbelly fat loss. However, incorporating protein shakes into a balanced diet-and-exercise routine can support overall weight loss, including in your stomach area. When combined with a well-balanced, calorie-controlled diet and regular physical activity, protein shakes can help you feel satiated while in a calorie deficit, which is essential for fat loss.
Frequently Asked Questions
You can drink protein shakes as a meal replacement or snack to support weight loss. You can drink them in the morning as a quick and convenient breakfast, as a post-workout snack to aid muscle recovery, or as a replacement for a higher-calorie meal to help reduce your calorie intake. But try to include sources of other nutrients and fiber when you can, like fruits and vegetables.
Protein shakes alone won’t specifically targetbelly fat loss. However, incorporating protein shakes into a balanced diet-and-exercise routine can support overall weight loss, including in your stomach area. When combined with a well-balanced, calorie-controlled diet and regular physical activity, protein shakes can help you feel satiated while in a calorie deficit, which is essential for fat loss.
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