Protein Shakes for Weight Loss: Is It Safe?

Using protein shakes for weight loss is a common strategy, but not the best choice for everyone. While protein is vital for many bodily functions and helps you feel satiated for longer than carbohydrate- or fat-based meals, there are considerations to be aware of when considering a protein shake diet.

What Are Protein Shakes?

Protein shakes are beverages that are high in protein, varying greatly in protein quantity as well as other macronutrients and micronutrients. You can make them at home in your blender.

There are pre-mixed, ready-to-drink protein shakes as well as powders for mixing into the liquid of your choice to create a shake. Depending on your dietary preferences and goals, there are several types of protein powder to choose from.

Using ingredients such as plain Greek yogurt, cottage cheese, or unsweetened nut butter can help you craft a nutrient-dense protein shake without powders.

Types of Protein Powder

There are many protein powders on the market, including animal- and plant-based options. Some protein powders are designed for fast absorption while others are meant to provide a slower release. Organic protein powders are free of synthetic pesticides and GMOs.

Plant-based powders often combine protein-rich ingredients from several sources to provide all essential amino acids not usually present in a single plant-based source. Protein powders from animal sources are often from a single type of protein providing all essential amino acids. There are exceptions, such as collagen powder, which is not a complete protein.

• Whey: Whey-based protein powder is derived from milk and contains essential and branched-chain amino acids (BCAAs) proven to aid muscle building and preservation. Whey protein powder is typically 11% to 15% protein.
• Whey concentrate: Whey concentrate is another form of whey protein powder that has been processed to be higher in protein by weight. It is 25% to 89% protein.
• Whey isolate: Whey isolate is the highest concentrated whey protein powder, containing 90% or more protein. It is more expensive than the other forms of whey protein powder.
• Casein: Casein protein is also derived from milk and is digested more slowly. This type of protein powder is designed to provide a steady stream of amino acids over time to aid muscle building and repair. Casein protein powder is a popular choice for evening or nighttime protein intake so it works through the night to help repair muscle.
• Soy: Soy is a vegan protein powder that is also lactose-free. Soy is one plant-based protein that provides all essential amino acids, including the favored BCAAs.
• Pea: Pea protein is a plant-based protein powder that is equally effective as milk-based. It is hypoallergenic and easily digestible.

There are other types of protein powders available such as hemp, bone broth, beef, and several blends. Read labels and consider your dietary preferences. You may need to use trial and error to discover which powder suits your needs and tastes best.

Benefits of Protein Shakes for Weight Loss

Aside from being quick and easy to put together, protein shakes also aid your weight management goals in several ways. Following are the potential benefits of protein shakes.

Appetite and Fullness

Protein is quite satiating, meaning it helps you stay full for longer and reduces appetite. Compared with meals that do not contain protein, a protein shake may help you stay full longer.

Satiety has been shown to aid in reduced calorie intake. It also may reduce the temptation to snack on less nutritious foods between meals.

Muscle Building and Metabolism

Protein helps with muscle building and repair. It also helps preserve muscle that may be lost during a weight-loss diet. If you consume more protein, you may also increase your metabolism. This increase occurs in part because muscle is metabolically active tissue, but it also may be impacted because of the thermic effect of food.

Protein takes more energy than carbohydrates or fats to digest, meaning it burns more calories simply to process it. While this effect is slight in the overall picture of calorie balance and metabolism, it has an impact on your overall calorie expenditure.

Calorie Reduction

Because protein is filling, consuming it may result in a reduction of overall caloric intake. If you are focusing on calorie-balanced protein shakes you may find that adding shakes can result in overall reduced calorie intake throughout the day. Many times this translates into weight loss.

Protein Shake Cautions

Although there are benefits to protein shakes for weight loss, there are also some things you need to consider before trying this yourself. Here are several factors to be cautious about when using protein shakes as a weight management tool.

Sustainability

Any dietary change that relies on a single type of food or drink that you do not normally enjoy is not likely to be sustainable. Additionally, if you are using protein shakes to replace a meal, you are likely to become bored over time. Relying on one specific type of food is not likely a sustainable approach to weight loss or smart for your overall nutrition.

Lack of Whole Foods

When crafting a protein shake for weight loss, there are many ways to increase the nutrient content. If you are relying on pre-made shakes or solely using protein powder and liquid to make your shakes, you will likely miss out on whole foods that contain the vitamins, minerals, fiber, and antioxidants that your body needs. Plus, not consuming foods in their whole form may result in an unsatisfying meal or one that is not as filling, despite the protein content.

Nutrient Balance

Some protein shakes, especially the pre-made ones, may contain additives and added sugar, which should be consumed in moderation especially when trying to lose weight. They may also be missing key nutrients such as fiber and healthy fats.

Additionally, if you consume a lot of protein shakes, you may overdo it on protein, leaving less room for other nutrients while on a calorie-restricted diet. This can be particularly risky for people with certain health conditions.

For instance, those with kidney health concerns should consume less protein than other people. If you are considering making protein shakes for weight loss, speak to your healthcare provider first.

Using Protein Shakes for Weight Loss

If you decide to use protein shakes for weight management, begin by talking to a healthcare provider or registered dietitian. They can provide insight into what is best for your wellness goals. In the meantime, here are some tips that may help.

Timing

Protein timing may be a worthwhile consideration, depending on your goals. For instance, you may benefit from using protein shakes to help reach your desired amount of protein daily. If you have not eaten enough protein by the end of the day, reaching for a shake could help you get the desired amount.

There is evidence that being sure to include protein at breakfast may help you reach your protein goals and keep you feeling full longer through the day. Consuming protein at every meal and spacing your intake through the day may lead to better results, including meeting protein intake goals.

Protein Shake Ingredients

When it comes to weight loss, you must create a calorie deficit. This means you need to consume fewer calories than you burn throughout the day. To do this using protein shakes, it is wise to consider the other ingredients in your drinks.

For instance, if your shake is loaded with sugar or fat and ends up being a very high-calorie beverage, it may lead to a calorie surplus. Alternatively, fill your protein shake with nutrient-dense, high-volume but lower-calorie foods with healthy carbohydrates, fiber, and fats. You will likely be able to reduce your calories.

Other Meals

For the best chance at consuming a nutritious, balanced diet, you should eat other meals in their whole form. Relying solely on protein shakes for weight loss means you'll miss out on important nutrients such as fiber.

For instance, you cannot sit down and enjoy a meal with your friends or family if you are only consuming liquid meals. Meal enjoyment is a crucial part of a balanced lifestyle.

It is also wise to consider what you are eating throughout the day. Aim for a mix of nutrient-dense foods and foods you eat for pleasure. As long as you maintain a calorie deficit, you will lose weight. You can use this calculator to estimate your calorie goal for weight loss.

A Word From Verywell

Weight loss is not always the most optimal goal when it comes to health, but if you want to lose weight, protein shakes may be helpful. It is still essential that you consume other macronutrients and focus on incorporating a variety of nutrient-dense foods.

Adding other highly nutritious foods to your protein shakes can help you obtain more fiber, antioxidants, vitamins, and minerals. It's also important to speak with a healthcare provider or registered dietitian before starting a new meal plan. They can help you make a plan that helps you meet your goals without taking any unnecessary risks.