From social media influencers to celebrity physicians, it seems everyone is talking about the benefits of protein shakes for weight loss.
However, with so many weight-loss trends coming and going, it’s wise to be skeptical.
So, do protein shakes help with weight loss, and if so, how?
The short answer is yes. Protein shakes can help with weight loss when used in conjunction with a holistic weight-loss plan that includes a healthy diet and lifestyle. They are not a “magic pill” that automatically makes you lose weight.
There are also nuances to choosing a high-quality protein powder that will support rather than hinder your weight-loss efforts.
In this article, you’ll learn seven ways protein shakes can support healthy weight loss, along with tips on how to choose a clean, safe, and high-quality protein powder.
A Quick Protein Primer: What It Is, What It Does, and Sources
Although endless weight-loss trends have come and gone, protein’s role in a healthy diet and weight loss has long been established.
Protein is made up of various types of amino acids and is essential to nearly every bodily function, including but not limited to:
- Catalyzing chemical reactions
- DNA repair and synthesis
- Growth and development
- Tissue repair
- Immune function
- Hair, skin, and nail health
- Healthy joints
- Muscle growth and preservation
- Gut health
- Mood
- Blood sugar balance
- Hormonal function
- And much more
Protein is found in various plant and animal-based foods such as meats, eggs, dairy, leafy greens, nuts, seeds, beans, and legumes. It’s also found in small amounts in certain fruits, like bananas, and superfoods like sea vegetables and spirulina.
How much protein do you need daily?
Although this number is hotly debated by various health experts, the official RDA (Recommended Dietary Allowance) is 0.36 grams per pound of body weight.
For example, a woman weighing 150 pounds would need to consume at least 54 grams of protein per day.
Higher protein intake is generally recommended for people who exercise, athletes, and pregnant women, and some experts recommend men eat more than women.
Diet and weight-loss experts frequently recommend increasing protein intake to help with sustainable weight loss and weight management.
7 Ways Protein Shakes Support Weight Loss
Before we look at the benefits of protein shakes for weight loss it’s important to again emphasize that protein powders are not a magic solution.
Nor should they be considered a substitute for a healthy and balanced diet, which is the best way to get your nutrients.
Protein shakes are most effective when combined with a healthy weight-loss-centric whole foods diet (which usually means maintaining a caloric deficit), regular exercise, stress management, optimal sleep, and plenty of water.
Protein powders can make sticking to your weight-loss plan much easier and more enjoyable when used holistically in this context.
The following are seven ways protein shakes can help with weight loss:
1: Protein Helps You Feel Fuller, Longer & Reduces Appetite
Most low-calorie or “diet foods” leave you feeling hungry quickly after eating, which can lead to binging on less than healthy foods.
In contrast, protein is one of the most satiating macros, with various studies showing it helps decrease appetite and makes you feel fuller longer.
For example, a 2020 review showed that eating 35 grams of protein in one sitting was most effective for creating feelings of fullness, reducing the desire to eat, and reducing appetite via its effects on appetite-stimulating hormones.
A 2021 protein-shake-specific study also showed that drinking high-protein shakes before exercise helped reduce appetite, increase fat oxidation, and improve metabolic function post-exercise.
Research has also shown that having extra protein at breakfast, like a whey protein shake or adding whey protein to milk, can help reduce appetite throughout the day and help control blood sugar spikes.
This is just a small sample of many studies demonstrating the benefits of protein and protein shakes for increasing satiety and reducing appetite.
2: May Help Curb Sugar Cravings
Eating too much sugar, which the body stores as fat, can be detrimental to weight loss.
Unfortunately, sugar is also very addictive, which can make kicking the habit challenging.
Protein shakes can help curb sugar cravings by helping support normal blood sugar and providing a tasty low-sugar or sugar-free treat.
But buyer beware: not all protein powders are low in sugar, and some contain artificial sweeteners, which studies have shown can be equally detrimental to weight loss and metabolism in the short and long term.
To avoid these pitfalls, look for protein powders that are low in sugar and/or use natural sweeteners like stevia or monk fruit, like BioChem’s Whey and Plant Protein Powders.
From there, experiment with different protein shake recipes using low-sugar ingredients like berries, nut butters and seeds, dairy or plant milks, superfoods, cacao, coffee, and even neutral-tasting veggies like spinach, kale, red cabbage, pumpkin, or frozen cauliflower.
Find more inspiration in the Recipes section of our website.
3: Helps Preserve Lean Muscle Mass
Common consensus used to be that nearly all weight loss was good, provided losing weight was a healthy goal.
However, we now know that loss of muscle mass (aka lean mass) can be an unhealthy side effect of weight loss. The goal of any weight-loss plan should be the release of fat, not muscle, which helps you burn fat and calories.
Eating enough protein and practicing strength training are two of the best ways to preserve lean muscle mass during weight loss.
This is why athletes and bodybuilders rely on protein shakes and powders to help them build muscle.
Although some studies suggest a benefit to consuming protein shakes before or after exercise, the results are mixed.
However, many fitness experts, athletes, and trainers swear by their pre- or post-workout protein shakes for enhancing recovery, restoring energy, and helping them build muscle.
No matter if or when you drink a protein shake, increasing your protein intake will help build and maintain lean mass, which will help you burn more calories.
4: Helps Support Healthy Metabolic Function
As you probably already know, a strong and healthy metabolism is critical to various aspects of weight management, including thyroid function, hormonal balance, and how you burn calories.
Protein is considered a very metabolic-friendly food due to its beneficial effects on blood sugar, which helps control appetite, hormonal balance, fat storage, and more.
Doctors and integrative health practitioners generally recommend eating enough protein (usually 0.5-1 gram per pound of body weight) to support healthy metabolic function, and protein shakes are a great way to ensure you’re meeting your daily targets.
5: Helps Reduce Body Fat
As discussed previously, healthy, sustainable weight loss comes from reducing body fat while preserving lean muscle mass.
Various studies (see sources cited at the bottom of this article for more research) have shown consuming protein and protein shakes may help reduce body fat by controlling appetite, supporting normal blood sugar, increasing satiety hormones, and helping build and maintain muscle mass.
Just remember, you can get too much of a good thing, especially if eating more protein exceeds your caloric needs.
So check with your doctor or healthcare practitioner about the right amount of protein for your needs and goals.
6: Convenience = Compliance
Protein shakes are uniquely suited to weight-loss programs because they’re super convenient to take.
No meal prep, no weighing ingredients, and no special skills required.
Just scoop and blend into your favorite smoothie, milk or plant milk, yogurt, or recipe for a satisfying, fat-burning snack or meal.
Convenience always increases compliance, and protein powders are an excellent tool to help you deeply nourish yourself while supporting weight loss.
7: Helps You Maintain a Healthy Weight After Weight Loss
Research has shown protein and protein powders not only help with weight loss but healthy weight maintenance, which is the ultimate goal.
And while other dieting rules or restrictions can be challenging to stick with long-term, protein shakes are easy to incorporate into a long-term healthy lifestyle.
Some people enjoy protein shakes as a quick breakfast, a snack, or a pre- or post-workout powerup.
Having a variety of protein powders and protein shake recipes in the house can also help you maintain this healthy habit long-term.
How To Choose The Best Protein Powder For Weight-Loss
With so many protein powder options, it can be difficult to know the best type of weight loss.
In general, the best protein powder for weight loss should contain minimal ingredients of the highest quality that have been tested for purity.
Purity matters because many protein powders have been found to be contaminated with various toxins, like heavy metals, which have been associated with increased fat storage and obesity.
What does this look like?
Consider the following criteria for clean protein powders:
- Sugar-free or low-sugar
- Sweetened naturally with stevia, monk fruit, or low amounts of natural sugars
- Free from artificial flavors, colors, sweeteners, and preservatives
- Contain a simple list of ingredients
- Contain at least 20-30 grams of protein per serving
- Sustainably sourced ingredients
- Tested for contaminants like heavy metals, mold, and pesticides
- Non-GMO
- Whey protein sourced from grass-fed cows
- Whey protein isolates are generally easier to digest than concentrates
- Vegetarians should look for Vegetarian Certification on Whey Protein powders
- Plant proteins should contain a complete amino acid profile. This typically requires using more than one type of plant protein
- Vegan proteins should be DNA verified-vegan
BioChem is proud to exceed this criterion in all of our protein powders!
Explore BioChem’s Protein Powders To Support Weight-Loss
At BioChem, we are committed to bringing you the cleanest and most sustainably sourced protein powders to support your healthy lifestyle.
All our protein powders are manufactured in a certified gluten-free facility, free from artificial ingredients, and rigorously sourced and tested to ensure a clean and healthy product.
Our easy-to-digest whey protein isolates are sourced from grass-fed cows and certified vegetarian by AVA, and our plant-based protein powders are sustainably sourced and certified vegan.
Choose from unsweetened or lightly sweetened varieties with natural stevia and just 6 grams of added natural sugar per serving.
Shop BioChem Whey Protein
Shop BioChem Plant Protein
Sources mentioned in this article
- “What are proteins, and what do they do?” National Library of Medicine Medline Plus.
- “Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials”. Physiol Behav. 2020.
- “Effect of milk protein intake and casein-to-whey ratio in breakfast meals on postprandial glucose, satiety ratings, and subsequent meal intake”. J Dairy Sci.
- “The Dose Makes the Poison: Sugar and Obesity in the United States – a Review”. Polish Journal of Food and Nutrition Sciences.
- “Artificial sweeteners do not aid weight loss or improve health, says WHO”. British Medical Journal
- “Exploring the Long-Term Effect of Artificial Sweeteners on Metabolic Health”. Cureus.
- “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. Sports Med.
- “Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein”. Nutrients.
- A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond).
- “Adipotropic effects of heavy metals and their potential role in obesity”. Fac Rev.
- “The association between heavy metal exposure and obesity: A systematic review and meta-analysis”. J Diabetes Metab Disord.
- “Association between Heavy Metals, Metalloids and Metabolic Syndrome: New Insights and Approaches”. Toxics.