Are Protein Shakes Good for Weight Loss? Pros and Cons

Written by: Jennifer Chesak, MSJ
Medically reviewed by: Jared Meacham, PhD, RD, CSCS

Protein is having a big moment in the zeitgeist. Everywhere you turn online for nutrition advice, you’re likely seeing the same message again and again: Eat more protein. Protein shakes are a convenient way to do just that. And, yes, protein shakes can support weight management if you choose the right type and use them strategically.

A few years ago, I started getting more serious about strength training, and to support my muscle growth, I knew I needed more protein. I’m vegetarian, which can make adding more protein a bit tricky.

Sure, plenty of plant foods include protein, but I found I’d have to eat a lot at each meal and throughout the day to get an optimal amount. The problem was that I’d fill up fast on all the fiber that plant foods provide. So I turned to no-added-sugar protein powders that I add to my smoothie each morning, and prepackaged drinks when on the go, to supplement my intake.

Getting more protein gives me more energy for my workouts, keeps me satisfied throughout the day, and has benefited my goal of body recomposition: building muscle and burning fat. I haven’t been trying to lose weight, but research does show that protein can support weight management if you use it strategically.

In this article we explore the full answer to a common question: are protein shakes good for weight loss? We also explore whether protein shakes are good for you, whether protein powders aid weight loss, how to use protein strategically, and more.

How Protein Supports Weight Loss and Metabolism

Before we explore protein’s potential for weight loss and metabolism support, we have to dig into what metabolism is. Your metabolism includes all the chemical reactions in your body that sustain life. 

Metabolism consists of four components:

• Basal metabolic rate (BMR): The calories your body needs (and burns) to keep you alive and functioning at rest.

• Thermic effect of food (TEF): The energy your body requires to digest, absorb, and process nutrients.

• Non-exercise activity thermogenesis (NEAT): The calories you burn during everyday activities that aren’t exercise, such as doing chores around the house.

• Exercise activity thermogenesis (EAT): The calories you burn during exercise activity.

Now let’s explore the ways in which protein supports metabolism, and therefore weight management.

Protein boosts TEF

TEF, the energy required to process and digest food, makes up about 8% to 15% of your entire metabolism. Your body requires three macronutrients, the nutrients you need in the largest quantities. These include protein, fats, and carbohydrates. Of these, protein boosts TEF the most. The increase is modest, but it does help.

Protein supports muscle, which is good for metabolism

Protein provides the building blocks for maintaining and increasing muscle mass and supports muscle recovery, all of which are beneficial for weight management.

The biggest component of your metabolism is your BMR, the amount of calories you burn at rest. A huge chunk of a 24-hour period involves rest rather than movement, because we all have to sleep.

Muscle mass boosts your BMR because it is more metabolically active than fat, requiring more calories to function, repair, and maintain. Your lean body mass accounts for an estimated 80% of your BMR, so the more you have, the better for your metabolism overall.

The problem is that, unless we do something about it, we tend to lose muscle mass as we age. This is where strength training comes in handy. Strength training helps build muscle, and it also falls under the EAT category of your metabolism.

This means resistance workouts activate adenosine monophosphate (AMP)-activated protein kinase, an enzyme that acts as an energy sensor. When activated, AMPk, as it’s called for short, toggles the switch from energy storing (anabolic) pathways to energy burning (catabolic) pathways which help regulate energy balance.

AMPk activation also drives up your BMR temporarily afterward (potentially for several hours), thanks to excess post-exercise oxygen consumption (EPOC), sometimes called the “afterburn effect.” Basically, your body takes in more oxygen and burns more calories.

Protein supports body recomposition

We’ve covered how protein supports muscle and the importance of maintaining and building lean mass. This macronutrient is also a handy tool for supporting body recomposition. Body recomposition is when you build muscle and burn fat. Body recomposition doesn’t mean you are making a direct swap, turning fat into muscle, but over time, you can see and feel the changes. 

For some people, body recomposition fosters weight loss. In other cases, the number on the scale might stay the same while still producing benefits. For example, you might notice that your clothes fit better and you look leaner than before.

Protein increases satiety

Protein also helps you feel more satisfied from your meals and snacks. The main reason is that it helps slow digestion. This can help you feel full faster and remain satisfied for longer after eating. 

Protein can help with better glucose control

Protein helps slow carbohydrate digestion when these two macronutrients are consumed together.

Slower absorption of carbohydrates into the bloodstream can help manage glucose (blood sugar) levels. Better blood sugar control helps keep you more insulin sensitive, rather than insulin resistant. Insulin resistance can lead to hyperinsulinemia, high insulin levels, which can drive fat storage.

Protein supports energy levels and recovery

When you feel more satisfied from the foods you eat, with the help of protein, you might feel more energetic and avoid mid-morning or mid-afternoon energy slumps. Energy slumps can get in the way of your physical activity efforts. Additionally, protein supports muscle recovery. So protein may even help you up your exercise game.

Pros: 5 Reasons Protein Shakes Are a Smart Weight-Loss Tool

Now that we’ve outlined why protein can benefit weight management, we can take a look at the potential benefits of protein shakes. A protein shake might include a powder you mix into a liquid of your choice, a customized smoothie you order at a restaurant or other business, or a premade bottled shake you can get at grocery and convenience stores.

• Convenience: You can make or grab a protein shake rather quickly and take it with you on-the-go. 
• Appetite control: Protein shakes can help control your appetite between meals.
• Protein increase: If you’re having trouble consuming enough protein from meals, protein shakes are a great way to supplement your intake.
• Recovery: Protein supports recovery after a workout, but exercise can temporarily suppress appetite. Post-exercise, you may find that getting some protein in liquid form is easier than trying to eat a meal or snack.
• Consistency: Protein shakes can help you maintain your protein intake needs without much disruption to your routine, since they’re a fast and easy option.
  

Cons: 3 Ways Protein Shakes Can Backfire

Not all protein shakes are created equal, simply because of their ingredients, so here are few things to watch out for.

• Ingredient traps: Some protein powders or drinks contain added sugar, which can drive up calories and worsen blood sugar control. So stick to no-added-sugar options.
• Gastrointestinal issues: Some additives—including sugar alcohols (e.g., sorbitol or xylitol), artificial sweeteners (e.g., sucralose), or thickening gums (e.g., xanthan or guar) —can also lead to digestive issues.
• Overreliance: Unless you have a medical reason that requires a fully liquid diet (and you work with a registered dietitian), such a fully liquid diet can lead to nutrient deficiencies. For this reason, using protein shakes as supplements between meals or as an occasional meal replacement—rather than replacement of all meals—is best.
  
  

How Much Protein Do You Need?

Your protein needs will vary from the next person’s, based on your physical activity level and other factors. 

But a good rule of thumb is to aim for about 0.65 to 1 gram of protein per pound of bodyweight per day. So if you weigh about 150 pounds, that equates to about 98 to 150 grams. 

Aim for the higher end if you are highly active and especially if you strength train. And spread your protein intake throughout the day.

Protein Supplements for Weight Loss: What to Look for on the Label

When considering a protein supplement as a powder or premade shake, check the label thoroughly. Here’s what to look for to find one that can aid your weight management journey.

• What are the ingredients? Look for options with zero added sugar and no additives that might cause gastrointestinal upset. You may also want a product that keeps carbohydrates to a minimum to help prevent any blood sugar spikes.

• Has the product undergone third-party testing? This means that an independent lab has tested and confirmed that the product contains the ingredients it says it does (and nothing else), in the listed amounts, and that the product does not have unsafe levels of impurities, such as pesticides, heavy metals (a concern for protein powders), and more. Look for products that have certifications, such as NSF Certified, USP Verified, and ConsumerLab.com Approved.

• Does the product have transparent labeling? This means that it lists all ingredients, rather than labeling something as a “proprietary blend” without disclosing what’s inside.

• Is the product reputable? GMP Certification indicates the brand follows Good Manufacturing Practices to ensure quality. You can also search whether a brand has received any warning letters from the Food and Drug Administration for any marketing practice violations, such as making inappropriate medical claims that a supplement can cure a condition or disease. The Better Business Bureau and Trustpilot are also great places to look for independent ratings, reviews, or any potential red flags.
  
  

Protein Powder Types

Not all protein sources are the same. And the type you choose comes down to some personal preferences.

• Plant-based: Plant-based options include soy, pea, rice, and hemp. Some plant-based protein powders feature a combination of these protein sources. You might opt for plant protein if you’re vegan or vegetarian or are lactose intolerant and want to avoid whey or casein. If you choose plant-based protein, look for one that provides a complete protein profile, meaning it contains all nine essential amino acids.
• Whey: Whey is a protein derived from milk. Since it’s fast-digesting, it is a good option for post-workout recovery. But it’s not ideal if you have lactose intolerance, and it’s not suitable for vegans. 
• Casein: Casein protein also comes from milk, but it’s a bit slower digesting than whey. It’s a good choice for appetite control.
• Egg white: Because it’s flavorless, egg-white protein is good for baking and for those who dislike flavored powders. But it’s not suitable for vegans or people with egg allergies. 
  
  

A Protein Powder Option From Veracity

Veracity recently launched its Metabolic Power Protein powder. A serving provides 20 grams of plant-based protein from organic peas, pumpkin seeds, and chia seeds. It also features MyoVera, a plant-based combination of chromium (a trace mineral) and amylopectin (a polysaccharide) that helps your body to better use protein for muscle building and repair. 

It’s free of added sugar and has a subtle vanilla-cinnamon flavor that works well in shakes, smoothies, and more. The cinnamon has the added benefit of helping to stabilize blood sugar.

All Veracity supplements are manufactured in the United States with third-party tested ingredients made in FDA-reviewed NSF and GMP certified facilities and tested for heavy metals.

Key Takeaways

• Protein shakes can aid your weight management journey by supporting your metabolism.

• Protein powders are a convenient and portable way to up your protein intake.

• Veracity offers reputable and third-party tested supplements, including plant-based protein powder.
  
  

Frequently Asked Questions (FAQS)

Does protein help you lose belly fat?

Boosting your protein intake can support belly fat loss by modestly supporting metabolism. Consuming more protein is particularly helpful if you strength train regularly.

Can protein shakes replace a meal?

Yes, protein shakes or smoothies can occasionally replace  meals. But they shouldn’t be used as meal replacements all the time, or even multiple times per day, because they don’t contain all the other nutrients your body needs. 

Should I drink protein shakes if I am trying to lose weight?

Protein shakes can be a helpful tool for weight loss, especially if you aren’t getting enough protein in your diet to support muscle mass. Protein shakes also help control appetite by making you feel more satisfied.