The Best Strategy for Losing Weight With Protein Shakes, According to RDs

Dietitians advise using protein shakes as a meal replacement for breakfast or dinner.If there are no dietary restrictions or allergies, the recommended protein powders to add are whey, casein, and soy.Dietitians caution against pre-made shakes with nut butter and coconut oil. These are high in calories and may make it harder to lose weight.

IT’S PROTEIN-MANIA IN the grocery aisles. Every food company lately seems to be jumping onto the protein-maxxing bandwagon, even some that have no business being a protein product (protein Doritos and protein Pop Tarts, really?). Still, nothing beats one of the classic strategies to up your protein intake: shakes.

Along with building muscle, protein helps with fat loss. High-protein diets make you fuller faster—which is great if you’re someone who is often going for seconds or rummaging your kitchen for a midnight snack. Protein shakes can serve the same purpose. However, as Jessica Cording, RD, nutritionist and the author of The Little Book of Game-Changers, explains, it depends on a lot of factors from what else you’re eating, your total calorie count, and how you’re using protein shakes in your overall diet.

Looking to add protein shakes to your diet? Or maybe you’ve already spent money buying shakes and haven’t seen any change in the scale? Sip happens. Shake off that earlier frustration and read what three dietitians had to say about using protein shakes for weight loss.

First, What Makes Up a Protein Shake?

THERE’S NO OFFICIAL definition for what constitutes a protein shake, says registered dietitian Sonya Angelone, PhD, RDN. Any beverage that has a significant amount of protein could be called a protein shake. “They can vary widely from about 10 to 40 grams of protein per shake.”

Protein shakes typically have an added source of protein that can include whey, collagen, or a variety of plant proteins like pea, hemp, or almond. Cording adds that protein shakes usually involve blending powder with water or another liquid, adding powder to a smoothie, or buying premixed drinks.

Are Protein Shakes Good for Weight Loss?

WHEN IT COMES to weight loss, dietitians unanimously agree that protein shakes can help you loss weight—if done correctly.

“Eating more protein during a weight loss can enhance the loss of fat and minimize muscle loss,” Angelone explains. “So, for the same amount of weight lost, a greater amount is fat and not muscle loss which is what happens when someone loses weight without enough dietary protein.” If you are also working out, Cording notes that protein is essential for having energy and recovering from workouts, which is all helpful in weight loss efforts.

That said, the calories in protein shakes can quickly add up and may end up sabotaging your weight loss efforts. Protein shakes—especially those purchased at a store—often have extras like nut butters and coconut oil. “If pre-made shakes are purchased, it is important to read the nutrition facts and ingredient label,” says Angelone.

Cording also stresses the importance of being mindful of your overall calories when using protein shakes for weight loss. “One thing I’ve seen in my practice is somebody incorporates a protein shake, but doesn’t realize that the calorie count might be exceeding their needs,” she says. As a result, they can find it harder to lose weight.

Common Protein Powders Used in Shakes

THERE ARE DIFFERENT types of protein powders available. Cording says the most popular types you might see on an ingredients list include:

What is the Best Type of Protein Power to Use for a Shake?

IT DEPENDS ON what you’re after, along with any individual dietary needs you have.

Cording explains that whey, casein, and soy are what’s known as complete proteins. They contain larger amounts of the essential amino acids that your body needs.

People who eat a plant-based diet or who are allergic to the above three may prefer rice, pea, and hemp protein. (Just keep in mind that rice and pea proteins aren’t considered complete proteins.) “My top two favorites are grass-fed whey protein and, for a plant-based option, pea protein,” Cording says.

Challenges of Using Protein Powder for Weight Loss

IF YOU’RE PLANNING to use protein powder for weight loss, there are a few things to keep in mind. First, not all protein shakes are created equal.

“Protein shakes may contain too little or too much protein,” Angelone says. A lot of protein may sound better but Angelone warns that excess protein can potentially convert to fat, just like excess carbs can be converted to fat. (If you’re wondering how much daily protein you need, we consulted experts for a clear answer in this article).

A second challenge with using protein powder in shakes is that some come with added sugar. In turn, that can add extra calories, says Keri Gans, RD, author of The Small Change Diet. “Some drinks may have too many calories per serving, interfering with your weight loss goals.”

Best Strategy for Losing Weight Via Protein Shakes

ANGELONE SUGGESTS USING a protein shake as a meal replacement rather than an add-on snack. Breakfast and dinner are your best options. “Dinner is a good time, since dinner is often the largest, most calorie-rich meal of the day,” she says. “A protein shake can supply the protein component with fewer calories.” If you’re making a dinner shake, Cording recommends adding spinach to get a dose of vegetables, too.

If you prefer to drink a protein shake in the morning, Gans says drinking one as your breakfast is a convenient way to get nutrition with built-in calorie control. Protein shakes can also be an easy grab-and-go meal if you’re pressed for time.

Cording offers this simple advice: “Just look at it as a serving of protein. It’s replacing another protein that you may be eating at that meal or snack. It’s a classic exchange system.”

If you’re still not sure where to start or you haven’t seen any progress in your weight loss endeavors, Cording recommends consulting a registered dietitian. These nutrition experts are trained to provide personalized guidance to help you reach your goals.

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Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

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