The #1 Best Protein Shake For Weight Loss According To A Dietitian
Even as a dietitian, my head starts spinning a little when I venture down the supplement aisle. There are so many options, and it’s understandable to feel a little overwhelmed with dozens of brands staring back at you. And although protein shakes always have an air of healthiness, don’t let them fool you. When it comes to picking the best protein shake for weight loss, I recommend using a few quick criteria to evaluate a high-quality protein shake: added sugar and artificial sweeteners, easy to digest, and complete protein.
The majority of protein powders are packed with additives and sweeteners. If a product has a significant amount of added sugar , the resulting sugar spike and “crash” that may come from drinking it may not be worth it for your goals. Specifically, for weight loss, these added sugars can really sneak up on you throughout the day.
Best Overall: Evolve Plant
This shake, loved by Women’s Health senior editor Neha Tandon, is perfect on the go because it doesnt have to be refrigerated until opening. It provides 20 grams of pea protein and is high in fiber, vegan, dairy-free, soy-free, and gluten-free.
This product is excellent if youre following a vegan diet, are celiac, or lactose-intolerant, says Nicole. To make it a complete meal and add in some heart-healthy fats, add a handful or ¼ cup of almonds.
Per serving: 140 calories, 2.5 g fat , 17 g carbs , 350 mg sodium, 20 g protein
When To Drink Protein Shakes For Weight Loss
Should you drink protein shakes before or after exercise? Is there a good time to drink these for optimal weight loss? If youre new to the concept of nutrient timing, the answers to these questions can make a huge difference to your weight loss efforts.
If youre looking to lose weight without excess, what time you take your protein shake doesnt really matter. Because protein curbs appetite and reduces hunger hormones, consuming protein-rich snacks between meals can help you eat fewer calories overall .
But if youre looking to build muscle, timing matters. The foundation of weight training for so long has been the ingestion of protein immediately following your workout. It is believed that muscle tissue needs to be fed within an hour after working it in order for new growth to occur .
That said, the International Society of Sports Nutrition recommends consuming protein any time up to two hours after your workout for building muscle mass .
But for the average person aiming for moderate fitness, resistance exercise and consuming sufficient protein each day are more important than timing protein intake, so do what works for you.
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Why I Decided To Do The 3 Day Protein Shake Diet
An ACL tear had me sidelined from working out for a few months and I had gained some weight as a result. I was looking for a way to lose the extra weight, as well as jumpstart my metabolism before getting back into my workout routine.
I had also been feeling tired and sluggish lately and was hoping that the 3 day protein shake diet would give me a much-needed energy boost.
Besides, some of my favorite fitness influencers had tried a 7-day protein shake diet and raved about the results, so I figured a 3-day version would be a good place to start.
What Are The Best Protein Shakes For Weight Loss
There are a lot of protein shakes on the market, so it can be hard to choose which one is right for you. When you’re trying to lose weight, it’s important to find a protein shake that is low in sugar and calories. You also want to make sure that the shake has enough protein to keep you full and satisfied.
Some of the best products for protein shakes for weight loss include:
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The Science Of Weight Loss
A protein-shakes-only diet will encourage weight loss as long as you observe strict dietary guidelines. Your meal-in-a-bottle could help cut those pounds down because, as fitness instructors say, abs are not made in the gym, theyre made in the kitchen. In other words, you cannot out-exercise a poor diet.
Exercise only helps in weight loss if you burn more calories than you eat. Unfortunately, most people overestimate the efficacy of their workout regime. They often burn fewer calories than they think.
As an illustration, a 5 10 154-pound man will only burn 480 calories after an hour of vigorous aerobic exercises. A pre-made burger can easily deliver 460 calories! Should this man leave the gym and head for the grill?
You can easily cancel those tireless efforts at the gym with a single meal. Stay on top of your relationship with food, and you will win the battle of the bulge.
A good long-term weight loss and maintenance menu should have ample vegetables, fruit, and lean proteins. It should also have whole grains, healthy fats, and a regular exercise routine.
Are Protein Shakes Good For Weight Loss
When paired with a healthy lifestyle and caloric deficit, protein shakes can be a useful tool for weight loss, says Kristi Veltkamp, a registered dietitian with Spectrum Health.
That’s because protein shakes make a nutritious, low-calorie meal replacement. For example, replacing a 500 to 700 calorie meal with a 200-calorie shake may help people achieve the calorie deficit to aid weight loss.
So far research backs this up: A small 2018 study of obese and overweight Chinese adults found that those who replaced dinner with a 388-calorie protein shake for 12 weeks had a greater BMI reduction and lost more weight than those who ate dinner as usual. The protein shake groups lost an average of about 9.5 pounds whereas those who ate their regular dinner only lost about 0.5 a pound.
However, eating more protein doesn’t necessarily mean you’ll lose weight since any excess calories will end up stored as fat. In fact, most Americans get enough protein in their diet already. Therefore, it’s more about reducing the overall calories you consume than the amount of protein you eat.
While protein may not be the magic key to weight loss, some studies have found it does boost fat loss more than other macronutrients. For example, a small 2008 study of obese people found those who used a high-protein meal replacement for two meals over 12 weeks lost a similar amount of weight, but more fat than those who used a high-carb meal replacement.
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If You Want To Do This For Weight Loss You Will Wait A Long Time
As much as I liked the idea of the 3-day protein shake diet, I have to say that it’s not the best way to lose weight long-term.
If you’re looking to lose a lot of weight, you’re going to have to be patient and make some lifestyle changes. Include regular exercise and make sure you’re getting enough protein, fiber and healthy fats in your diet.
Weight loss boils down to calories in vs. calories out. So, if you’re not in a calorie deficit, you’re not going to lose weight.
Protein shakes can be a great tool to help you reach your goals. But they should be used in conjunction with other healthy habits, not as a crutch.
But if you’re looking for a quick way to jumpstart your weight loss journey, the 3-day protein shake diet is a great option.
Just remember, it’s not a sustainable way of eating long-term and you will have to ensure that you get enough micronutrients from natural sources to avoid deficiencies.
But other than that, it’s a great way to lose weight quickly and kickstart your journey.
Is 3 Day Protein Shake Diet Safe
Unless you have metabolic problems, are pregnant or have some other health condition that requires you to be careful with your diet, then the 3 day protein shake diet is safe in the short term.
It’s essentially a way to cut your calorie intake for a period of time to jumpstart your weight loss journey. But as made obvious, it’s not ideal in the long term.
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Week 4 And 5 Soft Foods
This stage of the diet will allow for a very gradual reintroduction of soft foods into your diet. This stage usually lasts about 1 or 2 weeks.
If a food can be easily mashed with a fork, or a spoon, then it is probably a candidate for stage three of the post-op gastric bypass diet. This portion of the diet will likely include soft meats and cooked vegetables.
The nutrient goals will remain the same as in stage two. 60+ grams of protein and 64+ ounces of fluid is recommended daily. The serving size of protein in stage three should be about 1 to 2 ounces and youll likely have 3 to 6 small meals.
Stage three, like stage two, focuses on high-quality lean protein sources. While stage 3 continues to focus on high-quality lean protein sources, up to three servings of soft vegetables may also be allowed a tiny portion of fat may also be permitted .
Recommendations for the protein sources in this stage of the diet will probably include several of the following items:
Meat, Dairy, and Eggs
You will still need to take your multivitamin and two to three 400-600 mg doses of calcium citrate .
Your dietitian may recommend you take 3,000 IU of Vitamin D3 total per day, which will likely be found in your bariatric specific multivitamin and calcium. It is important to make sure you are taking at least 12 mg of thiamin and at least 350 mcg of vitamin B12, luckily these doses are provided in most bariatric specific multivitamins.
This is what a typical stage three meal plan might look like:
Best Vegan Protein Shake: Owyn Plant
This shake provides 20 grams of protein from peas, pumpkin, and flax seeds, and is an excellent choice if you have allergies, says Nicole. OWYN shakes are free of some of the top allergens, including dairy, soy, gluten, egg, peanuts, and tree nuts. It also contains a blend of greens from broccoli, spinach, and kale. Complete this meal, like some of the others, by having a banana or one slice of whole-wheat bread with a tablespoon of peanut butter.
Per serving:300 calories, 10 g fat , 31 g carbs , 330 mg sodium, 20 g protein
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Meal Replacement Shakesan Honest Account Of A Classic Diet
Im going to tell you why meal replacement shakes might be your favorite diet ever.
So, you know the basic rules with this diet.
You replace 2 meals a day with one of these:
And then eat one healthy meal at the end of the day.
I had some questions about this diet :
Are you allowed to eat snacks, too?
Does it really matter which meal you replace for the shakes?
Are you supposed to exercise more, less or it doesnt matter?
I hate things that are complicated so heres how I did this:
- I replaced breakfast and lunch with one of these shakes.
- I still drank my 2 cups of coffee every morning.
- I did NOT eat snacks.
- I kept to my regular exercise schedule, which is to say I exercised 5-7 days a week for about an hour.
- I ate whatever the hell I wanted for dinner.
Heres how it all panned out
Attention: Im not a dietitian or your medical provider. This post is not meant to be a diet recommendation or any kind of medical or nutrition advice. This post is intended to be an entertaining, informative and honest account of what happened to me when I followed a diet using meal replacement shakes.
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Physical Activity And Exercise
Your program will likely encourage tracking your steps every day, this is a great habit to start even before surgery. A simple goal can be to take one more step each day than you did the day before. Your program may give you a daily step goal immediately after surgery, as its important to walk often to protect against the possibility of getting a blood clot. . Walking, running, biking, weight lifting, aerobics, canoeing, badminton, hiking, and dancing in your bedroom like a crazy person can all be added to your weekly routine. Ensure that you are getting at least 30 minutes of exercise 5 to 7 days a week. It doesnt matter how you do it, just do it.
Note: Do not lift more than 10 pounds for at least 6 weeks after surgery. This can put undue pressure on your internal stitches and result in a hernia.
Choosing Gastric Bypass Appropriate Foods
In general, youll want to choose foods that are high to moderate in protein, low in carbohydrates and moderate in good fats.
Foods with good fats include:
Gastric bypass is one of the safest and most effective forms of weight loss surgery. For this reason, it is often referred to as the gold standard.
Iconic Low Carb High Protein Drinks
ICONIC celebrates those who choose themselves first- their health, happiness, and success. Our products make it easy to nourish your body in the way that you want because you’re doing amazing things.
Our goal at ICONIC is to provide you with healthy, high-protein beverages and powders that will keep you feeling sustained, nourished, and energetic all day longbecause a hectic schedule does not have to imply that your health has to suffer.
ICONIC protein drinks are not only low in calories but also high in fiber and vitamins, making them the perfect drink for people who want to lead a healthy lifestyle. With 20 grams of protein and zero grams of sugar, ICONIC protein shakes will give you sustained energy without the crash afterward that is often associated with sugary drinks.
The above is a sponsored post, the views expressed are those of the sponsor/author and do not represent the stand and views of Outlook Editorial.
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Protein Shakes Dont Offer Sufficient Nutrients
Although these beverages are rich in protein, they dont offer much else . You wont be getting much in terms of essential vitamins and minerals, so you might feel tired or have other health issues that are related to vitamin deficiencies.
These drinks may lack fiber, which is essential for good digestive function and regular bowel movements. Fiber can also slow down the absorption of sugar, so it will keep your blood sugar levels stable.
What Are The Best Protein Powders For Protein Shakes
Whey protein powder is the most popular type of protein powder and it’s also one of the best for weight loss. Casein protein powder is also a good option, especially if you are drinking your shake before bedtime.
Soy protein powder is a good alternative for people who are allergic to dairy or who don’t want to consume animal products. Rice protein powder is another dairy-free option that is also hypoallergenic.
If you are looking for a plant-based protein powder, pea protein powder is a good choice. Hemp protein powder is also a good plant-based option, but it has a strong flavor that some people don’t like.
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Happy Viking Plant Protein Shakes
Happy Viking Plant Protein Shakes are plant-based protein powders that contain 20 grams of protein per serving. The product is also low in carbohydrates and fat, and is free of artificial sweeteners.
Happy Viking’s protein shakes are made from a blend of pea protein, brown rice protein, and quinoa. The product is also certified by Informed-Sport, meaning that it has undergone rigorous testing and is safe for use by athletes subject to drug testing.
How Much Protein Should You Have In A Protein Shake For Weight Loss
The amount of protein you should have in your protein shake will depend on your goals. If you are trying to lose weight, you will need more protein than if you are trying to maintain your current weight. A good rule of thumb is to use 0.36 grams of protein per pound of body weight. For example, if you weigh 150 pounds, you should use 54 grams of protein in your shake.
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I Spend A Lot Of Time Eating
Breakfast has never been a big time-suck for me but Id developed a habit of stopping my day and stretching out lunch to be an entire event where my mind and body completely checked out. And because of that, I was basically worthless to accomplish much the rest of the day.
By removing that meal and everything that goes with it Ive been able to be productive all day. This has been a nice surprise that I hadnt foreseen.
Maybe I Dont Need As Much Food As I Think
I hate to admit it but I eat just to eat sometimes. Hunger has absolutely nothing to do with it.
And Ive always used my exercise routine as an excuse to eat more.
Even though Ive been really hungry at times during this diet I can honestly say that Ive never felt weak. And Ive never missed a workout because I didnt have the energy.
The truth is, Ive been training for a Warrior Dash the entire time Ive been on this meal replacement diet and havent had any problems running or exercising.
That confirms something to memy normal eating patterns include far more calories than my body actually needs.
The trick will be to remember that when this diet is over.
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