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Low Calorie Protein Shakes For Weight Loss
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Protein is generally thought to help promote gains in muscle mass and strength. In addition, studies have shown that high-protein diets may promote weight loss and prevent weight regain [1] Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss. J Obes Metab syndrome. 2020;29(3):166-173. A popular way to quickly increase your protein intake is with protein powder, a supplement that provides up to 30 grams of protein per serving.
To determine the best protein powders for weight loss, Health’s editorial team consulted a panel of experts for their top recommendations. Star ratings are scored entirely by the editorial team based on factors such as cost, flavors available, and protein per serving. Here are our top picks for 2023.
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Toby Amidor, a registered dietitian, food safety consultant, and wellness advisory board member, recommends this protein powder, especially for those looking to go the plant-based route. “This protein powder is made with plant-based proteins, including peas, chia seeds, and brown rice. It’s sweetened with stevia and has a decent amount of added caffeine (60 mg).”
Recommended by Amidor, this protein powder from Premier contains whey protein concentrate and whey protein isolate, and it’s high: 30 grams per serving. “If used for weight loss, adding protein to meals can also help increase satiety, making you feel fuller,” she says.
Amidor notes that the protein powder is also available in whey concentrate or whey isolate, “suitable for those looking to lose weight or for athletes.” Specifically, the protein powder is considered beneficial for exercise, according to the company. is safe because it has been tested for over 220 banned substances.
“Ora Organic features kale, acai, blueberry, rice protein, pea protein, hemp, flax, quinoa, and spirulina to give you a huge nutritional boost with every serving,” Registered Dietitian Nutritionist , says Mascha Davis, founder of Nomadista Nutrition. Member of the Health Advisory Board. “The base is pea and rice protein, which are blended into a smooth consistency without grittiness or chalkiness.” She adds that this protein powder is a good option for people who are plant-based or prone to bloating after consuming protein drinks. choose.
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Davis notes that this protein powder has a minimal ingredient list, making it perfect for those who are wary of hidden ingredients. “I love NuFyx because the ingredients are simple and high quality,” she says. “It has pea protein, which is easier to digest, and it’s delicious.”
“Medibolic is great for weight loss because it’s high in protein and fiber to keep you full and satisfied,” says Davis. “It’s also packed with key nutrients and botanicals that help regulate blood sugar and blood lipid levels, and is good for gut health.” She recommends mixing it with fruits and vegetables in a smoothie.
Toby Amidor is a registered dietitian, nutrition expert, food safety consultant, instructor, speaker, and author in New York City.
Protein powders are dietary supplements that contain protein derived from animal or plant sources. These powders can be a convenient way to increase your protein intake, as the body needs adequate amounts to function optimally. Maddie Pasqauriello, a New York-based registered dietitian and founder of Nutrition with Maddie, notes that fat, carbs and fiber are often removed during protein powder processing, while flavoring, stabilizing ingredients, vitamins, minerals and sugar may be added.
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Examples of animal protein powders include proteins from whey, casein, and eggs. Animal protein “contains all the essential amino acids,” Pasqauriell said, explaining that amino acids are the building blocks of protein and must be obtained through diet. At the same time, the human body can use essential amino acids to synthesize non-essential amino acids.
Plant-based protein powders include protein from ingredients like pea, rice, pumpkin, and hemp. Pasquariello points out that these sources do not themselves contain a complete profile of essential amino acids. Therefore, “[they] have to be combined with each other to get the full profile of essential amino acids,” she explained.
To avoid protein deficiency in adults, the recommended dietary protein intake is 0.8 grams per kilogram of body weight per day — so if you weigh 165 pounds, aim for 60 grams of protein per day. However, studies have shown that higher protein intake (1.0 to 1.6 grams of protein per kilogram of body weight per day) can help with weight loss while maintaining lean body mass [2] Heather J Leidy, Peter M Clifton, Arne Astrup, Thomas P Wycherley, Margriet S Westerterp-Plantenga, Natalie D Luscombe-Marsh, Stephen C Woods, Richard D Mattes. The role of protein in weight loss and weight maintenance. American Journal of Clinical Nutrition. 2015;101(6):1320S–1329S. [3] Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss. Joms 2020;29:166-173. .
Protein “increases diet-induced thermogenesis—the energy required to digest food,” Paquariello explained. Protein requires 20 to 30 percent of available energy to metabolize and store, while carbohydrates and fats require 5 to 10 percent, respectively. And 0% to 3%, which means digesting protein burns more calories than fat or carbohydrates.
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In addition, “protein is known to increase satiety more than carbohydrates and fats,” Pasquariello said. “If you’ve ever had a protein bar or protein shake on a road trip, you’ve probably experienced this compared to chips,” she says, noting that the former will leave you feeling fuller for longer. Since a high-protein diet helps maintain muscle, she also notes that it affects the amount of calories burned at rest, since “muscle requires more calories to maintain than fat.”
Based on available literature, Pasquariello reports that adding protein of any kind to the diet, including animal and plant protein powders, can help with weight and fat loss, especially when they replace other sources of calories such as carbohydrates or fat. Doing resistance training at the same time can be especially beneficial, she adds.
However, simply “increasing protein intake will not change body composition or initiate weight loss overnight. Confounding factors such as overall calories, diet quality, genetics and activity levels also play a role,” she explained.
A meta-analysis comparing the effects of soy protein and whey protein supplements on body composition showed that “whey protein supplementation significantly improves body composition by increasing lean mass without affecting fat mass, body weight and body fat percentage,” [4] Piri Damaghi , M., Mirzababaei, A., Moradi, S., Daneshzad, E., Tavakoli, A., Clark, C., & Mirzaei, K. (2022). Comparing the effects of soy protein and whey protein on body composition : A meta-analysis of randomized clinical trials. British Journal of Nutrition, 127(6), 885-895.” The same was not found for soy supplementation. Given what we know about increases in lean body mass versus fat mass, this suggests a possible benefit of weight loss, since muscle burns more calories than fat, Pasquariello said.
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That said, she notes that if you’re sensitive to the lactose in whey or if you follow a plant-based diet, a plant-based protein powder would be appropriate. The fiber and antioxidant content in plant protein powders may also be more appealing to you, she adds.
While some companies market their protein powders to men or women, Pasquariello says the ingredients are the same. She recommends watching portion sizes, as the average woman tends to need
