What’s the Best Protein Powder for Weight Loss?

Written by: Dahlia Rimmon, MS, RDN
Medically reviewed by: Jared Meacham, PhD, RD, CSCS

Protein is having a moment, showing up in everything from coffee to popcorn as seemingly everyone tries to boost their intake. But when it comes to hitting your health goals, especially weight loss, does protein pull its weight (pun intended!)? And where does protein powder fit into the picture? Keep reading to find out how to choose the best protein powder to support your weight loss journey.

Walk into any grocery store and you’re bombarded with protein: protein cereals, protein beverages, protein cookies, and entire aisles dedicated to protein powders. The topic has also taken over weight-loss forums and social media. (Is plant-based protein better than whey? Do you need protein powder if you eat well?) While there’s a lot of hype about protein, the benefits are real. Protein is a powerful nutrient that can support both your weight loss and overall health goals.

Hitting your daily protein goals isn’t always easy, which is where protein powder comes in. It’s a convenient and practical way to boost your intake when whole foods alone aren’t enough. In this article, we’ll explore protein’s role in health and show you how to choose the best protein powder for weight loss and use it effectively to help reach your goals.

Why protein intake matters more when you’re trying to lose weight

Everyone needs protein, but it’s especially important if your goal is to shed pounds. Here’s why. 

Protein supports metabolic health

Protein has a higher thermic effect of food, or TEF, compared to carbohydrates and fats. TEF also refers to the calories your body burns digesting, absorbing, and processing nutrients. Protein’s TEF is roughly 20% to 30%, meaning about a third of its calories are burned as you digest it, which can give a boost to weight loss efforts. 

Protein supports muscle mass 

Preserving lean muscle mass is critical during weight loss. Muscle is metabolically active tissue and burns calories while you’re at rest. The more muscle you build, the higher your basal metabolic rate (BMR), which allows your body to use more calories throughout the day. Also, as we age, we naturally lose muscle. Increasing your protein intake as you get older can help you maintain muscle strength and lean body mass. 

Protein promotes appetite control 

Protein plays a key role in appetite regulation and satiety, and helps control hunger at a hormonal level. “Protein stimulates the release of hormones that increase fullness, such as glucagon-like peptide-1 (GLP-1), peptide YY, and cholecystokinin, while decreasing the ‘hunger’ hormone ghrelin,” says Lainey Younkin, MS, RD, LDN, weight loss dietitian at Lainey Younkin Nutrition.

Additionally, you digest protein at a slower rate than carbs or fats, so it helps you feel fuller for longer, which might reduce mindless snacking. “When you include protein in meals and snacks, hunger feels more manageable and cravings tend to be less intense,” says Jordan Langhough, RD, CPT. “It takes longer to break down in the body, slowing down digestion and keeping you full for longer.” This can lead to fewer overall calories, making it easier to stay consistent with your weight-loss goals.

Protein supports blood sugar control

Protein digests more slowly than carbohydrates, and, when you eat the two together, protein also helps slow the digestion and absorption of carbs. This can help prevent blood sugar spikes and crashes, and stabilize blood sugar levels throughout the day. Blood sugar fluctuations “could lead to cravings, especially for sugar or carbohydrates, since that’s the body’s preferred quickest source of energy,” says Younkin. “Getting enough protein at breakfast can help reduce cravings or snacking later in the day.” To support steady blood sugar and fewer cravings, aim for about 20 to 30 grams of protein at each meal. 

Protein powders vs. whole foods: Best sources of protein

In general, it’s a good idea to get the majority of your daily protein from food—particularly whole food protein sources. They provide important nutrients, vitamins, and minerals that isolated protein products and powders often lack, including fiber, zinc, and omega-3 fatty acids. Protein powders should complement, not replace, a nutrient-dense diet. 

Great protein-packed foods for weight loss include:

• Poultry

• Lean beef

• Fish

• Eggs

• Nonfat greek yogurt 

• Low-fat cottage cheese

• Legumes

• Tofu and tempeh

• Nuts and nut butters 

• Seeds and seed butters 

That said, it’s not always easy to hit your protein goals with whole foods alone. For example, a 3-ounce serving of chicken breast provides 25 grams of protein, one egg provides about 6 grams, and a half-cup of chickpeas provides around 19 grams. 

Considering that the average adult needs roughly 0.8 grams of protein per kilogram of body weight each day (more on this below!), consistently meeting those needs can take planning, time, and effort. That’s where protein powders can help. They’re an easy, convenient way to get extra protein, because you just mix a scoop or two into shakes, smoothies, yogurt, cottage cheese, or baked goods. 

How protein powder can help support weight loss 

If you have trouble getting enough protein or don’t always have time to prepare protein-rich meals, protein powder might help you. You can easily add it to a shake or smoothie for an on-the-go breakfast, or stir it into yogurt for a quick and convenient snack with some extra protein. Check out some recipes here.

That said, calories still matter. Even a high-quality protein powder can’t offset excess calories from large, sugary smoothies or oversized portions, which can slow or stall weight loss. Protein powder works best as part of a balanced approach that includes realistic portion sizes, mindful calorie intake, and other healthy dietary and lifestyle habits.

Types of protein powders: Which is the best protein for weight loss? 

Not all protein powders are created equal. From different types of protein sources to additional ingredients to sourcing standards, supplements vary quite a bit. The best sources of protein for you depends on your health goals and dietary needs and preferences. 

Ultimately, the “best” protein powder is one you can digest well, enjoy, and feel good about using consistently. A product that fits easily into your routine will be far more helpful than one with impressive marketing claims that doesn’t work for your body. 

You also may find that your body tolerates certain protein powders better than others.

Plant-based proteins

If you follow a vegetarian or vegan diet or don’t tolerate dairy well, a plant-based protein powder that provides a complete amino acid profile is the way to go . Usually made from pea, soy, rice, or seed protein, or multiple plant proteins, many plant-based protein powders also naturally contain fiber. The combination of protein and fiber can slow digestion, promote satiety, and support healthy digestion. 

For example, each serving of Veracity’s Metabolic Power Protein provides 20 grams of complete protein—with all nine essential amino acids—from an organic blend of peas, pumpkin seeds, and chia seeds, along with 4 grams of fiber. 

Each serving of Metabolic Power Protein provides 20 grams of plant-based protein from organic peas, pumpkin seeds, and chia seeds plus all nine essential amino acids your body needs to function optimally.

Shop Now

This differs from plant protein powders that aren't “complete,” meaning they don’t contain all nine essential amino acids. Complete protein is important for building and repairing muscle and supporting metabolism. 

Whey protein

Whey protein, which is made from milk and digested quickly, is a popular option for supporting weight loss while preserving lean muscle. “[Whey] is high in leucine, an amino acid that stimulates muscle protein synthesis,” says Younkin. 

Casein protein

Casein is another milk-based protein, but it digests much more slowly than whey. Slower digestion provides a steady release of amino acids over time, which can be helpful for muscle recovery, longer workouts, and satiety. “Casein is often used before bed or between meals because it's a slow-releasing protein which can help with satiety and appetite control between meals,” says Langhough.

Collagen protein

Collagen is a protein your body naturally produces to support skin, joints, bones, and connective tissue. While collagen protein powder is derived from animal sources, it isn’t a complete protein. "[Collagen protein] is best used as a supplement versus a main protein source,” says Langhough. 

Buying guide: What to look for in the best protein powder for weight loss

Beyond the type of protein, there are several important factors to consider when choosing a protein powder to support weight loss.

20 to 30 grams of protein per serving 

If nothing else, you want a protein powder that helps you meet your daily protein needs. One that provides 20 to 30 grams of protein per serving is generally a good starting point. 

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram (kg) of body weight per day. “However, many adults need more, and athletes, older adults, and those who are pregnant or breastfeeding need closer to 1.0 to 1.5 g/kg, depending on the individual,” says Younkin. 

For example, someone who weighs 150 pounds (about 68 kg) would need at least 54 grams of protein per day based on the RDA, and potentially more depending on their activity level and goals.

Getting enough protein is important, but more isn’t always better. Consistently exceeding your personal protein needs can add unnecessary calories. Working with a registered dietitian can help you determine the right amount of protein for your body, lifestyle, and weight-loss goals.

Reasonable calorie content 

When using protein powder for weight loss, check the calorie content. A good range is 100 to 200 calories per serving, depending on how you’re using it. As part of a meal or snack, you might use a lower-calorie protein powder or half a serving. If you're using it as a meal replacement, a higher calorie count may be appropriate.

Keep in mind that any other ingredients you add to the smoothie or shakes will also contribute calories. Also, while it may seem obvious, avoid high-calorie protein powders that are formulated for weight gain. 

High-quality ingredients and few fillers

Keep it simple. A shorter ingredient list with recognizable ingredients is ideal. Watch for added sugars, artificial sweeteners, unnecessary fillers, and excess carbohydrates, all of which can drive up calories and work against your efforts. When possible, look for supplements that, like Veracity, prioritize third-party tested ingredients made in FDA-reviewed NSF- and/or GMP-certified facilities.

Third-party tested for lead and cadmium

Many protein powders have been found to contain high levels of lead and cadmium, toxic heavy metals that may have adverse health effects. Choose protein powders that are third-party tested to ensure they meet safety standards for heavy metals and other contaminants, like Veracity's. Each batch of Metabolic Protein Powder is rigorously third-party tested to meet California Prop 65 standards.

Other beneficial ingredients 

Additional ingredients in a protein powder can influence how effectively your body digests and uses the protein itself. For example, Veracity’s Metabolic Power Protein contains MyoVera, a patented, clinically studied complex of chromium and amylopectin that helps your body utilize protein more efficiently, supporting muscle building, repair, and recovery. 

It also includes a digestive multi-enzyme blend that promotes digestion and protein absorption, helps reduce bloating, and supports gut health. 

Flavor 

Flavor matters more than most people realize. If a protein powder doesn’t taste good, you’re unlikely to use it consistently. It may take some trial and error to find one you like. Metabolic Power Protein includes cinnamon, vanilla, and nutmeg, which pairs well with milks (cow- or plant-based), yogurt, fruit, and greens. It also tastes great on its own with water. 

Top picks: Best protein powder for weight loss by category

• Best everyday protein powder: If you tolerate dairy, whey protein can help amp up your protein needs and support your weight loss goals. 

• Best plant-based protein powder: Veracity’s Metabolic Power Protein provides 20 grams of complete plant-based protein per serving and also supports healthy digestion.

• Best “on-the-go” protein powder: Ready-to-drink protein shakes or single-serve packets are ideal for busy schedules when mixing or blending isn’t an option. Choose products that provide at least 20 grams of protein per serving with minimal added sugar to support weight loss.

• Best protein for sensitive stomachs: For digestive comfort, look for protein powders with minimal gums, fillers, and additives. These options are less likely to cause bloating, gas, or stomach discomfort. You can also look for one formulated with digestion-supporting ingredients. Metabolic Power Protein, for example, is made with a digestive enzyme blend to support digestion and gut health and help reduce bloat. 
  
  

How to use protein shakes without sabotaging weight loss

Protein powders work best in shakes or smoothies to replace part of a meal or as a balanced snack. In other words, you don’t want to add them on top of an already high-calorie meal. If you’re using a protein shake as part of a meal, think of it as the protein base and build around it. Pair protein with fiber (such as whole fruits, vegetables, or whole grains) and add healthy fats (like olive oil, seeds, or a small amount of nut butter). 

A protein shake can also work well as a meal replacement, such as quick breakfast, a pre- or post-workout snack, or as a mini-meal when larger meals are spaced far apart. When making protein shakes or smoothies, be mindful of hidden sources of calories, like fruit juice, sweetened yogurts, flavored milks, or nut butters. 

Special considerations for women age 40+

If you’re a woman in perimenopause or menopause, a healthy diet can play a powerful role in supporting your body through these hormonal transitions. Protein powder can be a helpful tool that affects your hormones, digestion, and energy levels for a few reasons.

Protein improves blood sugar control

As estrogen levels decline approaching menopause, the risk of insulin resistance and blood sugar imbalances increases. Adequate protein intake helps stabilize blood sugar levels and prevent drastic highs and crashes. Lack of protein on the other hand can worsen common perimenopausal and menopausal symptoms such as fatigue, weight changes, mood swings, and hot flashes.

Protein supports weight management

Hormonal shifts during this stage of life can also affect how your body manages weight and where fat is stored. Starting in midlife, your body is more likely to store deep abdominal (visceral) fat around the internal organs, and excess visceral fat is associated with higher risks of various health issues. Prioritizing a diet rich in protein, fiber, and fresh produce can help support metabolic health and reduce these risks.

Protein preserves muscle

Muscle mass naturally declines with age, and hormonal changes during perimenopause can accelerate muscle loss. Along with regular resistance and strength training, getting enough protein can help preserve and build lean muscle, support metabolism, and maintain strength and energy as you age.

Protein powder safety tips, side effects, and reminders

It’s possible to overdo protein. When you’re trying to lose weight, excessive protein intake can actually work against you by adding unnecessary calories. 

Excess protein isn’t efficiently used by the body and may place additional strain on the kidneys, liver, and bones. If you have kidney disease, liver disease, a metabolic disorder, or other chronic medical conditions, speak with your healthcare provider about your individual protein needs. 

Be mindful of potential side effects. Increasing protein too quickly can lead to bloating, gas, and other gastrointestinal issues. Additionally, focusing too heavily on protein can crowd out other essential nutrients from your diet.

Quality matters, too. Choosing a protein powder that has been third-party tested helps reduce the risk of exposure to heavy metals. Regular use of an untested protein supplement, especially multiple servings per day, can increase your risk of consuming unsafe levels of contaminants.

Working with a healthcare provider on protein and weight loss 

If you have specific weight loss goals, are navigating perimenopause or menopause, or have other health conditions, it’s a good idea to consult a healthcare provider about your protein intake.

Your primary care provider can order targeted lab work or hormone testing to ensure everything is functioning well from a clinical standpoint. A registered dietitian can conduct a comprehensive nutrition assessment, identify dietary gaps, and help you maximize your protein intake to support your weight loss and overall health goals.

Key takeaways

• Eating enough protein supports metabolic health, preserves muscle, improves appetite and cravings, and stabilizes blood sugar—all which makes it easier to stick to your weight loss goals. 

• Protein powders are a convenient way to fill gaps and increase your intake, but don’t use them to replace nutrient-rich meals or other healthy weight-loss strategies.

• Look for powders with simple ingredient lists, minimal added sugar, and at least 20 to 30 grams of protein per serving. Pick one you enjoy and can use consistently.

• Work with a healthcare provider or registered dietitian to determine the right amount and type of protein for your body, goals, and health needs.

Frequently Asked Questions (FAQs)

What is the best protein powder for weight loss?

There isn’t a single “best” protein powder for weight loss, because the right choice depends on your individual preferences, dietary needs, and health goals. The most effective protein powder is one that you can comfortably digest and consistently incorporate into your daily routine. 

When choosing a protein powder for weight loss, look for options with minimal ingredient lists, low added sugar, and at least 20 grams of protein per serving to support satiety, muscle maintenance, and stable blood sugar levels.

Whey protein for weight loss is a popular choice because it’s rich in essential amino acids, digests quickly, and helps preserve lean muscle mass while supporting fat loss. Plant-based protein powders are also an excellent option, especially for vegetarians, vegans, or those who don’t tolerate dairy. 

Are protein powders good for losing weight?

Protein powders can be a helpful tool for weight loss because they make it easier to meet your daily protein needs. Eating enough protein supports satiety, helps stabilize blood sugar levels, and preserves lean muscle mass during weight loss. That said, protein powders are not weight loss supplements, and you shouldn’t rely on them as a standalone strategy for losing weight. Protein powders can support weight loss efforts when used alongside a balanced diet, regular movement, and healthy lifestyle habits.

What protein should I drink to lose weight?

Protein shakes or smoothies can be a helpful option for weight loss when they’re used strategically. They can replace or balance a meal or snack with a specific amount of calories while providing enough protein to keep you full and satisfied. The best protein shakes for weight loss have minimal added sugar and calories.

Mixing your own smoothies or shakes with a protein powder gives you the most control over what you’re putting into your body. Look for an option with at least 20 grams of protein per serving and a minimal list of other ingredients. Avoid products with excessive sweeteners, fillers, or high amounts of added fats that can quickly increase calorie intake.

Which protein shake is best for belly fat loss?

There isn’t a protein shake that specifically targets belly fat. Fat loss happens throughout the body, not in one isolated area. Incorporating low-sugar protein shakes into a balanced diet can support overall weight loss (including around the midsection) by helping you meet your protein needs, which in turn can help reduce cravings, regulate blood sugar, and promote muscle mass.

What is the 3-3-3 rule for weight loss?

The 3-3-3 rule for weight loss could refer to a recent TikTok trend, also known as “3x3 by 12 p.m.” It consists of taking 3,000 steps, drinking one-third of your water earlier in the day, and consuming 30 grams of protein before noon. Another popular “3-3-3” strategy for weight loss involves eating three balanced meals per day, drinking three bottles of water by 3 p.m., and doing three hours of physical activity per week.

While both 3-3-3 rules (and other similar frameworks) encourage healthy habits, they do not address individual health needs, medical conditions, or personal fitness goals. Consult your healthcare provider or registered dietitian for optimal weight loss results.