Protein Shake Diet Meal Plan
Heres a sample meal plan you can use while on the protein shake diet:
- 1/2 avocado or 1 cup Greek yogurt
- 1/2 cup raspberries
You can also add in an extra serving of protein here if this is too difficult. Just split up your protein shakes with 1-2 servings of the protein powder for 5 total meals.
Protein Shake Diet Results
Like with any diet youre on it can become repetitive and up feeling a little boring by the end of the week.
You need to stay motivated and stick to the plan if you want to lose weight while youre on the protein shake diet.
Keep in mind a high-protein diet will be more satisfying than other kinds of diets. Studies have found protein to be quite satiating so you shouldnt feel overly hungry throughout the diet.
The protein shake diet is very simple to follow and is easy to stick to since theres low effort required.
One thing I found over the years is the more effort required for the diet the less likely they are to stick with it.
The easy-to-follow protein shake diet will help you jumpstart your weight loss and get you back on track.
If youre determined to make the necessary changes to live a longer and healthier life then the protein shake diet will help get you started.
Although I dont recommend going on it longer than one week because then it can start to mess with your bowels.
Try to have some activity while youre on the protein shake diet to increase your results.
> Are protein shakes good for weight loss?
The Last Word
How To Do The Protein Shake Diet
First off, I recommend you use a whey protein powder like either BioTrust Low Carb.
This study found the whey protein group ended up having significantly less body fat and greater preservation of lean muscle.
You want to have some muscle on your body as itll help regulate your blood sugar and elevate your metabolism.
Many people who go on calorie-restricted diets end up losing muscle more than fat appearing skinny fat.
One of the big benefits of the protein shake is its really effective for the person on-the-go. All you have to do is blend or shake up the protein shake powder and youre good to go.
Although I do not recommend using soy protein or drinking Soylent on the protein shake diet.
This study found whey protein stimulated protein synthesis better than soy protein.
Whey is more quickly absorbed than soy protein. This leads to more lean muscle spared during weight loss.
To measure how much protein you should be taking per day all you really have to do is to take your body weight in kilograms and multiply it by three.
So for example, if you weigh 150 pounds you would divide that by 2.2 to get your weight in kilograms. Then you just multiply that number by three to get your daily protein requirements
150 / 2.2 = 68 x 3 = 204g of protein per day
I recommend adding some other low-cal foods to your shakes too. This will help increase fiber and give your body some needed micronutrients to keep your energy levels high.
Why Protein Can Help Us Lose Weight
Protein is a not-so-secret weapon when it comes to weight loss. The main reason for this is protein is satiating which means it makes you full.
This is because protein takes a relatively long time to be digested by the body, so you remain full for longer.4
The body has to work harder to digest protein-rich foods, too, meaning you burn more calories digesting a protein-rich meal than a high-carb one, for instance. Proteins satiating quality is also thought to help prevent cravings for foods with empty calories such as crisps, chocolate, crackers etc.5
This results in eating fewer calories over the course of the day, especially from carbohydrate-rich or fatty foods. Over the course of a few weeks, this leads to weight loss.
In conjunction with strength training exercises, protein can help you turn fat into muscle. Of course, muscle weighs more than fat so you wont see much change on the scales, but youll certainly see the difference in the mirror!
Strength training, along with an increase of dietary protein, both helps you burn fat and triggers muscle protein synthesis6 which is what helps grow lean muscle. Remember muscle burns more calories than fat, so the more muscle you have, the leaner youll look.
Being constantly hungry is incompatible with long-lasting weight loss. Therefore, protein shakes for weight loss work by boosting your diets protein content without adding too many extra calories.
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Reasons For Weight Gain
There could be a variety of reasons youd want to do that:
- You want to build up more muscle, get stronger, become more athletic and supplement your sports nutrition regimen.
- Chronic illness or other health conditions, might result in you losing weight or having a significantly decreased appetite. This can include hyperthyroidism, diabetes, digestive issues such as inflammatory bowel disease and depression
- At its simplest, it could be that youve lost more than you anticipated when you stopped eating unhealthily and now you need to put a bit back on, as happened to me.
When Should You Drink A Protein Shake For Weight Loss
The timing of your protein shake depends on where it fits with your goals and your daily meal plan. If the protein shake is designed to replace a meal, then simply have it at that time.
If youre consuming protein to help you gain muscle, its best to have it after your workout, and for up to 24 hours after.5 If youre using low-calorie shakes to feel full and satisfied, it might be most useful to have them between meals. You can tailor it depending on when you usually feel the hungriest.
Shakes also have a high liquid content, typically containing at least 812 ounces of liquid. Liquids reach your stomach faster than food, so this can help fill your stomach and help you to feel satisfied quickly.
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Gnc Pro Performance Weight Gainer Double Chocolate 25 Lbs
- Double Chocolate
|CONTAINS: Milk and Soybeans. Manufactured on equipment that also processes Peanut, Wheat and Egg.|
|Rich Ingredients||Maltodextrin, Protein Blend , Cocoa Powder , Natural and Artificial Flavors, Polydextrose, D-Ribose, MCT , Soy Lecithin, Sucralose, Silicon Dioxide.|
Reviews From Real Customers
Claims To Be Cautious Of
Some protein powder or shake companies will make outlandish claims promising you instant and effortless weight loss and/or muscle gain.
When you read claims like these, proceed with caution. We’ve discussed the ways protein shakes can help you lose weight, but none of these promise instant results.
No protein shake or powder is going to make weight loss or muscle gain super easy. These are goals that require lifestyle changes and consistency over time to produce long-lasting results.
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Are Protein Smoothies Good For Weight Loss
Yes but drink them wisely. They can be a good source of fiber and protein, and therefore keep you full for a long time, which can help you stick to your weight loss meal plan.
However, make sure you are making your smoothies with filling, natural ingredients, like fruit, oats, yogurt etc.
There is many a protein drink that is full of sugar instead of healthy fats and protein, and therefore doesnt fill you up. They just pile on empty calories that can lead to weight gain, as you will inevitably need to eat more to actually feel satisfied.
Muscle Building And Metabolism
Protein helps with muscle building and repair. It also helps preserve muscle that may be lost during a weight loss diet. If you consume more protein, you may also increase your metabolism. This increase occurs in part because muscle is metabolically active tissue, but it also may be impacted because of the thermic effect of food.
Protein takes more energy than carbohydrates or fats to digest, meaning it burns more calories simply to process it. While this effect is slight in the overall picture of calorie balance and metabolism, it has an impact on your overall calorie expenditure.
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Mrm All Natural Egg White Protein
Egg white protein differs from whey proteins and whey isolates because it naturally combines a high-value mixture of essential amino acids that are naturally occurring in egg whites. At the same time, this protein still offers a lower carbohydrate content than most of the other proteins mentioned on this list, coming in at 1.5 grams per serving. This all-natural egg white protein by MRM offers 23 grams of protein with every serving, with an optimal content of amino acids and vitamins that naturally exist in egg whites.
Our Top 11 Best Protein Powders For Weight Loss
If you go to Google and type in best protein powders for weight loss, youll quickly find that there are hundreds, if not thousands, of different products on the market.
Knowing which protein powder to choose can seem impossible given the sheer volume of available brands, especially if youve never taken a dietary or workout supplement before.
Fortunately, weve got the eye for what makes something worthwhile. As we started compiling our list, we looked for a few key criteria, such as the quality of ingredients used in the formulas, the flavor, and the overall effects of each powder.
So, after hearing countless requests and questions asking, What is the best protein powder for weight loss? were ready to present our top 11 picks.
Check them out below and pick the product that best suits your needs.
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Greek Yogurt & Berry Smoothie
- 1 ½ Tbsp ground flaxseeds
- cup Greek yogurt, plain
- 1 cup berries, any kind
- 2 tsp fresh mint
- ½ tsp vanilla extract
Peas, yes please! We love adding peas to our recipes because theyre easy to find and chocked full of plant-based protein. Want to make your smoothie nice and chilly? Use frozen peas. This vegan protein treat is made with creamy avocado and unsweetened soy yogurt . Add a sprinkle of pepper and squeeze of lemon for a zesty kick.
How Often Should One Take Protein Shakes
It all depends on your weight goals. If your goal is to lose weight, which is not the case here, you should replace meals with protein shakes. If your goal is to gain weight, protein shakes should be in addition to your regular meals . This helps increase your daily calorie intake as you are taking in the calories you normally take plus the calories from the protein shake. This helps make the weight gain journey easier. Remember, for one to gain weight, they need to take in more calories than their bodies burn. It is also important to check the amount of protein you take in as too much protein intake might come with complications, as highlighted earlier. Apart from accompanying protein shakes with meals, you can take them as snacks, which will also work as an advantage to your weight gain goal.
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Now Sports Nutrition Soy Protein Isolate Unflavored Powder
This plain soy protein powder offers 20 grams of protein, which is helpful for keeping you full, says Starla Garcia, RD, the owner of The Healthy Shine in Houston. She recommends adding this to a smoothie with fruits and veggies to bump up the fiber count and extend the duration of fullness.
Per serving: 90 calories, 0.5 g fat, 170 mg sodium, 0 g carbs, 0 g sugar, 20 g protein
The Best Homemade Protein Shakes
When it comes to the best homemade protein shakes for weight gain, the key is to use healthy ingredients that are highly nutritious yet packed with calories. Another important thing to note when making the DIY homemade protein shakes for weight gain is to make sure they contain all the macronutrients, which are carbohydrates, proteins, and fats.
Proteins are vital in your weight gain journey. They are particularly important if working out to build muscles is part of your weight gain program. However, just like everything else in this world, too much intake of proteins might come with certain risks like kidney stones, constipation, increased risk of getting cancer, and even cardiovascular diseases. The goal is to only take the amount you need. A good way of determining a safe amount is by talking to an expert before you start chunking down on these homemade protein shakes for weight gain. Another way to know how much is enough protein is by using Harvard Universitys recommendation of up to 2 grams of proteins for every kilogram of body weight.
Read More:200 Grams Of Protein A Day Meal Plan: Is Going To Such Extremes Worth It?
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Ascent Native Fuel Whey
Ascent Native Fuel Whey protein is nearly the complete inverse of R1 Protein. Rather than using highly-processed, easily digested protein isolates, Ascent Whey is formulated using 100% native wheythe least processed form of the protein possible. Its also free of artificial additives, gluten, soy, and other allergens.
With 25 grams of protein and only 1 gram of fat in every serving, Ascent Whey is incredibly lean.
At only $39.99, you can pick up a 2-lb bag of Ascent Native Fuel Whey protein for far less than competing products. Ascent Native Fuel Whey is also available in a larger 4-lb bag and smaller 32 oz and 64 oz bags. You can purchase all of Ascents delicious flavors on Amazon.
Optimum Gold Standard 100% Whey
Optimum Nutrition Gold Standard Whey has been the standard by which other protein powders are measured for many years. While there are other options just as good these days, its still a very popular and quality option.
It contains only 120 calories, which is very low compared to a lot of options, and you get a generous 24g of protein to support recovery and growth. Gold Standard Whey is an extremely versatile protein powder that has tons of tasty flavors, not to mention, it mixes extremely well.
The protein sources are whey isolate and concentrate which are fast-digesting and thus, are superior for initial protein synthesis . Isolate goes through an additional filtration process that rids a lot of the carbs, fats, and lactose, which makes it easier on the stomach. Whey concentrate is a less-filtered whey but still provides a quality protein source.
The product is gluten-free.
- Whey protein isolate, concentrate, and peptides
- Cocoa powder, lecithin, natural and artificial flavor, acesulfame potassium, lactase
Who makes it
Having been around for over 30 years and supplying 90+ countries with workout nutrition, Optimum Nutrition is one of the most trusted brands there is.
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Who Should Buy Low
If your goal is to maintain and build muscle while losing weight, then you should include a low-calorie protein powder in your daily nutritional regime. But if you also want an easy and convenient healthy nutritional option, its perfect for that too. You dont have to weight train or be super active to take advantage of the benefits of a quality protein powder, of which you probably know by now.
But its also important to note that a low-calorie protein powder can also easily be turned into a meal replacement or healthy weight gainer shake by adding fruits, nut butter/s, your choice of liquid, etc. Even people who are trying to lose weight can add extras as long as theyre in a caloric deficit at the end of the day.
But if you prefer a very low-calorie protein shake, any of the options on our list, when combined with water or a low-calorie liquid such as unsweetened almond milk, for example, will give you just that!
Here are The Top 20 Simple Weight Loss Tips and also try our TDEE Calculator
Protein Makes You Feel Full Longer
Protein is the most filling nutrient, and it can help you control your hunger and lose weight, so protein shakes can be an effective way to lose weight by helping you feel full.
Studies have shown that protein can increase feelings of fullness and reduce hunger, and it can also help you eat fewer calories throughout the day. When you feel fuller, you are less likely to overeat or make unhealthy food choices.
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How Often Should You Drink Protein Shakes To Lose Weight
Protein shakes are an easy way to get a lot of protein into your diet quickly. However, there is no need to drink it every day to lose weight. In fact, having a protein shake every day will put your body into a ketogenic state, which will make it almost impossible to lose fat. You should have a shake once or twice a day, but make sure you have enough whole food protein as well, since the whole food will make it much easier for your body to stay in a non-ketogenic state..
Protein Shakes May Help You Lose Weight And Belly Fat
Researchers generally agree that high-protein diets can help you lose more fat, especially fat from the belly area
In one study, participants on a diet providing 25% of calories as protein lost 10% more belly fat after 12 months than those eating half that amount
In another, participants given an extra 56 grams of whey protein per day had lost 5 lbs more at the end of a 23-week study period, despite not consciously changing anything else in their diet
A separate study compared the effect of various weight loss diets. The participants consuming more protein lost 31 lbs in 3 months 23% more than those consuming less
In one final study, participants on diets providing 30% of calories from protein lost 8.1 lbs more than those on diets providing 15% of calories from protein (
Bottom Line: Protein shakes are a convenient way to increase your daily protein intake. This can help boost fat loss, especially from around your mid-section.
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