Sometimes you want to lose a few pounds, feel more energetic or just feel better in your skin, and there's no shame in that. The internet is full of weight-loss methods, so let's look at one of the most popular and practical: the protein shake. Can it actually help, and how do you make it work for you?
Do protein shakes help with weight loss?
They can, mostly because of the protein. Across many tightly controlled feeding studies, higher-protein, reduced-calorie diets led to greater weight and fat loss and better preservation of lean mass than lower-protein diets. A meta-analysis of randomized trials put numbers on it: compared with standard-protein diets, higher-protein diets produced modestly more weight loss and fat loss and preserved more lean mass.
A shake isn't magic. It's simply a fast, convenient way to get a measured dose of protein, which takes the guesswork out of hitting your daily target. Used as a meal replacement within a structured plan, shakes can help too: a meta-analysis of 23 trials found that diets including meal replacements led to more weight loss at one year than comparison programs.
Does protein help you feel full?
Yes. Higher-protein meals consistently increase perceived fullness and satiety hormones, although studies don't show that they reliably cut how much people eat at the next meal. In a 12-week weight-loss study, men eating 25% of their calories from protein felt fuller through the day and had less late-night desire to eat than men eating 14%. Feeling satisfied makes a calorie deficit much easier to stick with.
Can more protein help you build muscle while losing fat?
It can, especially if you're training. In a 4-week study, young men on a steep calorie deficit who lifted weights and did interval training gained lean mass and lost more fat on 2.4 g/kg of protein a day than on 1.2 g/kg.
Holding on to muscle matters because skeletal muscle is a major determinant of resting energy expenditure, the calories you burn at rest. If you train, a shake after your workout is an easy way to support recovery.
How can you make your shake more filling?
Add fiber. Blend your protein powder with whole foods such as berries, a banana, leafy greens, oats, chia or nut butter. In a large weight-loss trial, higher fiber intake predicted weight loss and better adherence to a calorie-restricted diet, independent of calories and macronutrients. Water or unsweetened plant milk keeps the calories in check; for ideas, browse our recipes.
What should you look for in a protein powder?
Quality matters. Choose a powder with a short, recognizable ingredient list, little or no added sugar and independent testing. Our guide to choosing a clean plant-based protein powder walks through it, and how much protein you need helps you set a target.
Don't feel like doing the research? So Lean & So Clean has 23g of complete organic plant protein per serving from pea and rice, 1 to 3 grams of net carbs, no added sugar and no artificial sweeteners, fillers or gums. If appetite is the bigger challenge for you, read how to feel full longer by supporting GLP-1.
