Are protein shakes good for weight loss?

Author: Dayna Hickle  |  Last update: Friday, June 27, 2025

Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight. But in time you'll need to start eating solid food again. Eating solid food may cause excess weight to return if you don't make smart food choices.

Should you drink protein shakes when trying to lose weight?

Yes, it's perfectly fine to include protein shakes in your weight loss plan. Protein can help curb hunger, maintain muscle mass, and increase metabolism. However, it's important to ensure the shake fits into your overall calorie intake. Opt for shakes that are low in added sugars and artificial ingredients.

Will I lose weight if I drink 3 protein shakes a day?

Drinking protein shakes three times a day for 14 days can help you lose weight if it puts you in a calorie deficit.

Is it okay to drink a protein shake every day?

Taking whey protein shakes every day is generally safe for most people, especially if you're working out and need extra protein for muscle recovery and growth. However, excessive intake can cause digestive issues like bloating or cramps, especially if you're lactose intolerant.

Does protein burn fat without exercise?

Research published in the British Journal of Nutrition concluded that adequate protein intake can support healthy weight loss without exercise through various mechanisms: Satiety: Protein-rich foods tend to be more filling, which can help control appetite and reduce overall calorie intake.

How To Use Protein Powder (For Weight Loss)

What is the healthiest type of protein shake?

“I usually recommend plant-based protein powders that come from pea, rice, sunflower or hemp,” Komar says. “They are typically well-digested by the average person because they have fiber and digestive enzymes.

Which shake is best for weight loss?

7 meal replacement shakes you can make at home to lose weight
  • 1/8. Easy mail replacement shakes. ...
  • 2/8. Almond Butter Shake. ...
  • 3/8. Apple Smoothie. ...
  • 4/8. Oats shake. ...
  • 5/8. Rice & Banana Milk Shake. ...
  • 6/8. Coffee Cinnamon Shake. ...
  • 7/8. Spinach & Cottage Cheese Shake. ...
  • 8/8. Chocolate Almond Shake.

How to lose belly fat?

8 Ways to Lose Belly Fat and Live a Healthier Life
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

What are the side effects of taking protein powder?

Excess intake of these proteins can also cause increased bowel movements, bloating, and even nausea. Other side effects include flatulence and diarrhea. If taken in excess quantities, protein supplements can cause you to gain weight. And by weight, we mean fat.

What is the healthiest meal for losing weight?

Here are a few examples of healthy meals for weight loss. For breakfast, a bowl of bran flakes with sliced strawberries and walnuts with nonfat milk. For lunch, a turkey sandwich on wheat with vegetables and an olive oil and vinegar dressing. For dinner, a salmon steak on a bed of spinach.

Does protein make your stomach flat?

Weight trainers' 'go-to' source of protein, a breakfast of eggs will keep you feeling sated throughout the morning. What's more their balance of essential amino acids will help your body build those strong abdominal muscles that will keep your tummy looking flat and firm.

Why do protein shakes say not for weight loss?

“Excess protein can be converted to fat, just like excess carbs can be converted to fat.” Some protein powders also have added sugar, and that can add extra calories, Gans says. “Some drinks may have too many calories per serving, interfering with your weight loss goals,” she says.

What is the 30/30/30 rule for weight loss?

The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day and following it with 30 minutes of light exercise. This morning routine is rooted in sound science, and it could be a good way to increase your capacity to burn fat while keeping lean muscle.

What happens if you drink protein shakes without working out?

Without exercise, the extra protein from the shakes might not be used well by your body. This could lead to issues like gaining too much weight or not having enough muscle strength. In the long term, it might also affect things like your heart health or how your bones stay strong.

How can I reduce my tummy in 7 days?

What is the fastest way to lose belly fat in a week? Doing cardio and abdominal exercises every day, coupled with a healthy diet (that is low in calories, fats, and sugars) is an efficient strategy for losing belly fat quickly.

What is the miracle drink for weight loss?

At first glance, Mounjaro Tea might sound like some exotic beverage from a far-off land, but it's actually a simple, natural drink that has gained popularity due to its potential weight loss benefits. The drink combines four key ingredients: apple cider vinegar, lemon juice, honey, and ginger.

Which fruit is best for weight loss?

Fruits are essential for a balanced diet and can aid in weight loss due to their fiber content and enzymes. Consuming fruits whole, not as juice, is more beneficial. Key fruits include berries, grapefruit, pineapple, watermelon, avocado, kiwi, apple, pear, orange, and papaya.

What do protein shakes do for females?

Protein shakes are a good plant-based source of protein. Spreading protein throughout the day may also help the body digest and utilise it better, and a protein shake can be a good way to start the day as a breakfast or as a healthy snack if you need energy on the go in between meals.

What to avoid in protein powder?

Ingredients to avoid
  • Multi-ingredient products. Some protein powders include additional nonprotein ingredients. ...
  • Sugar, sugar alcohols and other sweeteners. Many flavored protein powders contain added sugar. ...
  • Heavy metals.

How much protein to lose weight?

Eating 0.36 grams of protein daily per pound of body weight is fine for the average adult. But for those looking to lose weight, eating between 0.81–1.23 grams of protein daily per pound of body weight is better — especially if you're also exercising, which you're likely doing if you're trying to lose weight.

How do you make a simple protein shake for weight loss?

To make it, blend a cup of fresh-squeezed orange juice with two scoops of vanilla protein powder, half a cup of Greek yogurt, half of a frozen banana, and a handful of ice. If you want something a little bit less sweet, the Cherry Chia smoothie is a great option.

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