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.
Whey protein is a type of protein powder made from milk. It's one of the best sources of protein for weight loss and can help you lose belly fat specifically.
Whey Protein Can Boost Fullness Quickly
It contains all the essential amino acids and is absorbed quickly in the body ( 31 ). Whey protein has been linked to some impressive benefits, including greater weight loss, improved satiety and better body composition ( 32 , 33 ).
Lose weight — For weight loss, choose shakes with no added sugars or dextrins/maltodextrins (sweeteners made from starch). Don't choose those with added branched-chain amino acids (BCAAs), as they help promote muscle growth and weight gain.
If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (. 73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.
People should only consume one or two protein shakes daily and for a short time only. It is also best to choose a protein shake that fulfills part of a healthful diet. For instance, a person who does not eat many vegetables might choose a meal replacement protein shake that contains vegetables.
In one study of 23 healthy adults, a whey protein meal was found to increase metabolic rate and fat burning more than casein or soy protein meals ( 48 ).
Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose weight. Some evidence suggests that protein may be linked with reduced abdominal fat.
Do Use Protein Shakes for Breakfast if You're Trying to Lose Weight. Replacing your morning meal with a protein shake is a great idea if you're trying to drop extra pounds. Most protein powders recommend using one scoop of protein per shake, which is usually equal to about 25 grams of protein.
Being a key nutrient for weight loss, getting enough of protein can boost metabolism and tame your hunger, which could help you lose weight and belly fat. In fact, adding homemade protein shakes to your diet is an easy way to increase protein intake to slim down without dieting.
There can be health consequences if you drink protein shakes without exercising are: (1) less muscle gain, (2) unwanted weight gain, (3) increased risk of kidney-related problems, and (4) abnormal spike in blood glucose level.
It is safe to drink protein shakes every day, but be sure to obtain the majority of your protein and other foods from whole food sources. Without whole food sources, you'll be missing out on other valuable nutrients that are vital for health and supporting your workout performance and recovery.
Replacing meals with high protein shakes eliminates excess calories and fat from your diet and leads to weight loss. When you reduce calories and remove the option of food, you can expect to lose three to four pounds a week.
What Drink Burns Fat Overnight? Drinking turmeric milk, chamomile tea, cinnamon tea, green tea, protein shake, green veg smoothies, and fiber-rich juice helps you burn significant fat overnight.
Fitness enthusiasts often recommend taking a protein supplement 15–60 minutes after exercise. This time frame is known as the “anabolic window” and said to be the perfect time for getting the most out of nutrients like protein ( 16 ).
Protein is an important nutrient for weight loss ( 1 ). Getting enough protein may support healthy metabolism and reduce your appetite. It may also help you lose body fat without losing muscle. Protein shakes are a convenient way to add more protein to your diet and have even been shown to aid weight loss.
Mixing isolate protein with water will help achieve lean muscle mass and give better results in weight loss too. Consuming whey with milk is ideal for those who want to bulk up and gain muscle mass in the body. Additionally, it is quite helpful for lean built individuals and beginners who want to gain weight.
Protein shakes support muscle growth and repair after exercise and they can be a quick meal replacement when you're on the go. Drinking two protein shakes instead of full meals daily may help you lose weight, but it isn't really a long-term weight management solution.
If you work out regularly and you're trying to build muscle, two protein shakes per day is plenty. And if you're not that active, you likely don't need more than one protein shake per day.
To be clear, there is no hard-and-fast rule about drinking protein shakes, and having too many of them in one day likely won't have any long-term detrimental effects. For most people, anywhere from one to three protein shakes per day should be plenty to help them meet their nutritional needs.