She's currently a contributor for Everyday Health and Yahoo Life, and her work has also appeared in Forbes Vetted, Healthline, Greatist, mindbodygreen, and Bicycling magazine, among other outlets. The most common include pea, soy, brown rice, pumpkinseed, and hempseed protein. However, you can also purchase eggshell, bone broth, or collagen proteins, which are more suitable for people with lactose intolerance or a dairy allergy. Yes, it’s possible to lose belly fat while taking protein powder so long as you stay in a caloric deficit, meaning you burn more calories throughout the day than you consume. Generally speaking, casein protein powder is the best for weight loss because it’s digested more slowly. If you’re a vegan or follow a plant-based lifestyle, make sure your protein powder has all 9 essential amino acids (EAAs). What Are the Different Types of Protein Powder? It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Bovine collagen peptides, in particular, are known to promote healthy skin, hair, and muscle while also providing a valuable source of protein. Collagen peptides can aid in satiety and support skin, hair, and joint health during weight loss. A combination of plant proteins like pea, pumpkin, and brown rice creates a complete amino acid profile similar to dairy-based proteins. Aside from the great protein content and low carb, consumers love it for how it easily mixes with anything you add, giving you no hassle with powder clumps and also no strange aftertaste. Losing weight can often be an overwhelming journey when you’re amidst a market that sells a range of weight loss products for different reasons. Our Transparent Labs casein protein review has everything else you’ll need to know about this product.“It’s also a bit thicker than other plant proteins I’ve had and settled like silt at the bottom of the shaker cup,” Erin adds, though she notes the solubility is a 4 out of 5.Whether that’s Greek yogurt, eggs, tofu, chicken, lentils, or a shake you genuinely enjoy, consistency beats perfection every time.For more on the benefits of dairy proteins, the Mayo Clinic offers a comprehensive overview of safety and efficacy.“Since it’s only 160 calories, it isn’t enough to stand in as a meal replacement (low in carbohydrates, healthy fats, and fiber), so it works best as a snack or post-workout when a meal isn’t too far away,” said Beale.Though she specializes in pediatric nutrition, she is passionate about helping people of all ages lead a healthy lifestyle.Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety.As registered dietitian Perry Nix notes, whey protein concentrates may not be a good choice for those who are sensitive to dairy since it contains more lactose than whey protein isolates. Caitlin’s special interests include women's health, gut health, autoimmunity, and reproductive health. Nicole was also a senior editor at Weather.com for more than 11 years, covering everything from weather and climate change to health, science, and travel. He is committed to factual storytelling and evidence-based reporting on critical choices that affect our planet. His interest in health and medicine started after an early career as a medical and legal translator. As always, though, consider how much protein you’re already consuming through your whole-foods diet and opt for a powder that complements this total accordingly. (27)(2) In general, protein powder with 24 to 28 grams of protein per dosage can be a good sweet spot to consider. However, slightly higher protein content is usually desirable for weight loss thanks to the potential to increase satiety. Here’s what we recommend looking for to find the protein powder best suited for you. Pea protein, which is what Ritual uses, is deficient in the EAA methionine, so the company adds an additional 400 milligrams of it to ensure you’re getting a high-quality plant protein. With the exception of soy, all plant-based proteins are lacking at least one essential amino acid (EAA), the building blocks of protein molecules. Legion Athletics Casein+ protein powder contains up to 26 grams of slowly digested micellar casein protein that can help you feel full throughout the night or long workday. This is where experimenting with smaller servings and different brands matters more than the label claims. Whey is absorbed quickly and tends to give a stronger, short term hit of fullness and a bigger rise in appetite-regulating hormones like GLP-1 compared with some other proteins. Lentils, tofu, beans, and whole grains can be combined to build complete protein patterns across the day. “You get 28 grams of high-quality protein without any unnecessary fluff.” She gave this protein a 4.5 out of 5 for formulation.Like other Transparent Labs products, this casein powder is free of artificial preservatives, colorings, and flavors for a clean makeup when compared to other formulations on the market.Dumping 80 grams of protein into a single meal?Most people have no clue how much protein they actually need.Your body can only use so much protein at a time for muscle growth.Additionally, adequate protein is essential for bone density.“Some flavors provide up to 300 milligrams of sodium, which is a significant portion of your recommended daily intake,” she says, giving the formula a 4.25 out of 5.In this guide, we’ll break down why protein matters so much for fat loss, what kinds of protein can help, and how to choose options that work in your real life. Manufacturers often create blends (e.g., pea and rice protein) to offer a complete amino acid profile. If you are looking for 15 Low Calorie Snacks for Weight Loss at Night, a small casein shake or pudding can be a satisfying, sleep-friendly choice. This makes it an excellent option before bed to prevent muscle breakdown during sleep. If you are exploring more plant-based options, check out this list of veggies with the most protein and other vegan protein sources. The main difference is that plant proteins are often a bit more dilute and come with more carbs or fats, so you’ll want to plan portions a little more carefully. Higher protein diets, especially combined with strength training, helps your body burn more fat while holding on to lean mass. Best Organic Protein Powder for Weight Loss: Orgain Organic Protein Grass-Fed Protein Shake “Since it’s only 160 calories, it isn’t enough to stand in as a meal replacement (low in carbohydrates, healthy fats, and fiber), so it works best as a snack or post-workout when a meal isn’t too far away,” said Beale. “Thorne protein powder is a premium, NSF Certified for Sport–option that tastes great in smoothies or on its own with most liquids, making it a versatile option to meet your protein goals,” said Beale. Good and solid flavor — I would say that it’s a total fruit juice taste,” said health writer Raki Swanson. Unlike creamier whey protein options, the whey protein in this powder is ultra-filtered to create a lighter texture and mouthfeel. This shake is a winner when it's ice-cold, so keep it in the fridge for an extra-satisfying post-workout treat.Always aim for balance and consult with a healthcare professional if you’re unsure about your protein needs.Here is a breakdown of the most common types and how they align with female weight loss goals.When you’re cutting calories to lose weight, there’s a risk of losing lean muscle along with fat.Her expertise lies in pediatrics, sports, and functional nutrition, though she is experienced in all nutrition-related matters.Because it's unflavored, you're in full control over how to pair it with carbs or any other flavors you like. You can see how your protein adds up quickly, even before you consider adding a scoop of whey or plant protein to a smoothie. A winning sustainable weight loss pattern is a combination of higher protein, modest calorie control, and some form of resistance training. Estimates suggest protein can use about 20–30 percent of its calories just for digestion, compared with roughly 5–10 percent for carbs and 0–3 percent for fat. Our research also found that many people say the powder doesn’t mix very well without a blender or electric whisk. She also notes that it’s made with only natural ingredients, including stevia and monk fruit as sweeteners. If you have a low-calorie target, you may want to choose one with fewer calories. I’ve tried the chocolate variety, which tastes like chocolate milk when mixed into milk. It’s third-party tested and NSF Certified for Sport, meaning it’s free of substances banned by the United States Anti-Doping Agency (USADA) for use in competitive athletics. We used a set of criteria that guided us in selecting our top 7 in this category of best protein powder for weight loss, and these are factors you can consider too when picking your own. With a blend of whey protein concentrate, isolate and more, customers praise it for its rich and delicious taste. A plant-based protein powder made from soy, pea, or a blend can be useful if you struggle to hit your numbers with food alone. For most people who are active and trying to lose fat while keeping muscle, a range of about 1.6 to 2.2 grams of protein per kilogram of body weight per day works well. That’s a complete protein source and a good alternative for anyone who doesn't like pea protein–based shakes. Koia Elite Plant-Based Protein Shake has the highest amount of protein per serving of all the shakes we tried at 32 g per bottle. We like Kos Organic Superfood Plant Protein because it's vegan, organic, and made with a blend of plant-based protein sources. We like Evolve's Plant-Based Protein Shake because it's a vegan option with 20 g of protein only 140 calories per serving. Protein plays many vital roles in our bodies, serving as an essential nutrient for our muscles, tissues, immune health, and metabolism. Calories Per Serving Protein has a higher thermic effect than carbs or fat, so your body spends more calories processing it. The downside is that some plant powders can be a bit grittier or cause more bloating in sensitive people. Soy is a complete protein and has been used successfully in higher protein weight loss diets, especially in postmenopausal women. If you don’t tolerate dairy very well or prefer plant-based options, pea, soy, and blended plant proteins are solid choices. Over months, studies suggest both whey and casein can help reduce fat mass and support lean mass when total calories and training are in place. Legion Whey+ is a clean, sustainable protein powder that also is macro-friendly and a great option for anyone looking for a clean protein supplement. For another great whey protein at a similar price point, we recommend Sports Research Whey Protein. Better yet, protein powder can last more than a year when stored properly, and takes up less pantry space than most other protein sources. Every muscle in the human body is built from amino acids, the same compounds that make up dietary protein sources. It’s the raw material your body needs to build and repair muscle mass, burn body fat, and support physical performance. Every intense workout creates microtears in your muscles and protein is the building block your body uses to repair and grow them stronger. If you’re pushing your body to the limit, your protein needs go up. Make sure you’re getting a steady protein supply throughout the day. If you’re only eating protein in one or two big meals, you’re leaving gains on the table. It needs to be flipped multiple times a day to keep your body in a muscle-building state. Every time you eat a protein-rich meal, you turn on MPS, the process that builds and repairs muscle. Think of muscle protein synthesis like flipping a light switch. Casein can be consumed as a shake, or with less water, like a pudding. Legion Athletics Casein+ Protein Powder comes in several delicious flavors, and we’re fans of the Banana Cream Pie. He also says, “There is a tiny bit of separation that I noticed only after accidentally spilling the shake on my counter.” The solubility was a perfect 5 out of 5—no clumps—but Anthony noted the powder does change color once you add liquid. “Some flavors provide up to 300 milligrams of sodium, which is a significant portion of your recommended daily intake,” she says, giving the formula a 4.25 out of 5. It comes in three tasty flavors at a cost-effective price making it a solid choice for nearly anyone. With 16 flavors to pick from, you won’t get tired of drinking the same one over and over. “You get 28 grams of high-quality protein without any unnecessary fluff.” She gave this protein a 4.5 out of 5 for formulation. High-protein diets don’t just help build muscle. Let’s start with burning fat and how protein can help. Complete proteins are essential for building and repairing muscle because they stimulate muscle protein synthesis (MPS), the process responsible for muscle growth and recovery. Not all protein sources fuel muscle growth the same way. And if you’re not getting enough of these amino acids, your muscles won’t grow. With casein, you can drive longer because your body will get more fuel as you continue to “drive,” meaning you’ll be able to wait longer before having to fuel up again. Studies show that increased protein intake is linked with a higher number of hormones that prevent hunger, which should lead to decreased calorie intake. Protein is the most satiating macronutrient, the other two being carbohydrates and fat. If you’re an athlete, look for a product that’s third-party tested to ensure it contains no harmful or banned substances. Protein powder can last more than a year if properly stored. Your body can only use so much protein at a time for muscle growth. For a quick and effective way to hit your leucine target, whey protein supplements offer one of the fastest-digesting and most bioavailable sources, making them a solid post-workout choice. Animal proteins like chicken, beef, eggs, and whey naturally contain higher levels of leucine, making them the most efficient options for muscle growth. Hitting the leucine threshold is key for maximizing muscle protein synthesis, and the best way to do that is by prioritizing high-leucine protein sources. The amino acid leucine acts as the trigger, telling your body to start repairing and building muscle. Fail to hit your amino acid requirements, and your body starts breaking down muscle tissue instead of building it. Every time you train, especially with whole-body resistance exercise, your muscles experience microtears. Muscle growth happens when muscle protein synthesis (MPS) outpaces muscle protein breakdown (MPB). So grab your shaker bottle, and let’s find the one that’s going to fuel your goals and keep you on track. You’re already putting in the hard work at the gym, watching your calories, and showing up for yourself day after day. Whey protein concentrate is valued for its purity and minimal ingredient list, making it a clean, high-quality protein option. It is NSF certified, which means it’s of standard quality to be used by athletes and competitive sports individuals. It contains ProHydrolase which is said to improve digestion, and can support muscle growth through nutrient absorption. You can lose body fat by lifting weights and focusing on protein, but only if you are also in a calorie deficit. High protein diets help people lose more fat and keep more muscle over time, but they work because of the whole pattern, not because chicken or whey has secret fat-dissolving powers. Animal proteins tend to be more concentrated, which generally supply more protein for relatively fewer calories than plant-based options. From a research point of view, both animal and plant proteins can support weight loss and appetite control, as long as you get enough total protein across the day. When you lose weight, your body can lose both fat and muscle. If fat loss is your main goal, you will likely get better results by combining weights, some form of cardio or daily movement, and a protein-rich eating pattern. Strength training plus higher protein tends to shift your results toward “less fat, more muscle,” even when the scale is not dropping quickly. What matters most is getting enough total protein each day, from foods and (if helpful) powders you actually enjoy and can afford, while staying in a sustainable calorie deficit. You can then use this data to determine whether you want to make changes to your protein intake to help support gaining muscle mass or losing body fat.Our team has tried multiple Optimum Nutrition flavors, and every one is ranked a 4 or 5 out of 5.Protein is the most satiating macronutrient, meaning it makes you feel fuller than carbs or fats, thus helping to reduce your overall caloric intake and making it easier to achieve a caloric deficit2.Not all protein powders are created equal, especially when it comes to weight loss.We rate this supplement at 3.5 out of 5 for the $1.82 starting price per serving, which is higher than most powders on the market (most others are $1 to $1.75 per serving).Serve it up from the fridge or toss in some ice, and you'll have yourself a satisfying protein shake that actually tastes good.If you’re looking for a great whey protein that doesn’t have any artificial ingredients, we recommend trying Legion Athletics Whey+ Whey Isolate Protein Powder.In addition, I aimed to include animal and plant-based options at several different price points. Casein Protein Her passion is breaking down complex nutrition information into bite-sized pieces that are easy to digest and apply. Perry Nix, the owner of The Free RD, is a registered dietitian and freelance nutrition writer. Organic ingredients, third-party testing, traceable ingredients, and grass-fed protein tend to increase the cost of a product. In addition to carb and fat counts, we also recommend scanning the entire ingredients list for any known allergens or artificial compounds. Most of your calories should come from nutrient-rich whole foods. He has a background in investigative and science journalism and has worked on documentary films about war and trauma, health, sanitation, and the changing climate around the world. Orlando de Guzman is a writer and editor with expertise in health and environmental news. She created the sports nutrition rotation for the New York Distance Dietetic Internship program. Brittany received her undergraduate degree in human nutrition and dietetics from University of North Carolina in Greensboro. She strongly believes that food has the power to reduce the risk of chronic disease and help people feel energized so she works hard to make nutrition information accessible and easy to understand for all. Her expertise lies in pediatrics, sports, and functional nutrition, though she is experienced in all nutrition-related matters. As a lifelong and collegiate athlete, Brittany has always kept fitness and nutrition a top priority. Committed to the belief that health information should be accessible to all, she is passionate about empowering individuals to make positive changes for their well-being. As Nix points out, Huel is great every once and a while when you need a few calories on the go but it shouldn’t be your primary food source. Each pouch only has 14 servings and is delivered on a monthly basis, which comes out to $3.21 per serving, a 1 out of 5 on cost. “While pleasant, I didn’t find it to be very coffee-flavored,” she says, rating it a 3.5 out of 5. Or, you can add one or two of the boosters to create your own flavor combination. Higher-protein diets consistently help people lose more fat, retain more muscle, and feel fuller on fewer calories compared to lower-protein plans. Isolate whey proteins have gone through extra filtration, which removes much of the sugars (carbs) and fat, resulting in a leaner protein supplement. If you have to go with a whey protein, we recommend looking for a whey protein isolate. You could also try a whey protein isolate, which has had much of the lactose removed from it. TRAINING Protein powders can vary in their ingredient list, with some containing minimal additives while others may include artificial sweeteners and fillers. A powder with enough protein content is also important, delivering at least 20g or more protein per scoop. It is quite pricey compared to other options in the market, but also has only 100 calories per serving, so look out for your unique needs before picking your choice. With ingredients that are a blend of turmeric, blueberry, pomegranate, kale, and more, it brings you a step closer and more in your weight loss journey. Aiming for at least 20–30 g per main meal helps with muscle repair, appetite control, and blood sugar steadiness. If you weigh 70 kg, that range is roughly 110–150 g of protein per day. It may sound like a lot, but it’s easier than you think with proper planning, such as a Greek yogurt for breakfast, egg salad for lunch, almonds as a snack, and salmon for dinner. You can hit your protein goal with just meals, often by eating 100g of protein a day. At just $0.87 per serving, Nutricost’s Whey Protein Concentrate is well below the $1 to $2 average you tend to see for whey protein powders. (9) Although potentially lower in calories, Gainful Plant-Based Protein has a robust makeup that leaves you satiated, making it one of the best vegan protein powders for weight loss. There’s merit to protein powders when it comes to building muscle, but did you also know they’re worthwhile weight loss supplements, too? Each Gainful order comes with two flavor boosters (there are eight to pick from). This, on top of the customized formulation, makes Gainful the most hands-on protein supplement I’ve had.” “I really like that the flavors are separate because you can control how much goes into each drink. Studies7 have linked this enzyme with increased protein absorption and researchers claim it could also help in the overall digestion process. If you don’t want to take our word for it, scroll through the various customer reviews that rave about the different flavors and really makes us want to get our hands on the Whipped Vanilla flavor. Supplementing with whey protein when working to lose weight can help increase diet-induced thermogenesis and satiety throughout your day. “If you’re watching your sodium intake for any reason, you might not be keen on this protein powder.” Building more lean muscle can help you burn additional calories throughout the day, promoting weight loss. Transparent Labs Whey Protein Isolate uses 100% grass-fed whey protein isolate as its sole source of protein. Pairing your nutrition routine with Positive Weight Loss Affirmations for Success and Mindset can strengthen your resolve. However, in a pinch, it can serve as a meal replacement if fortified with fats and fibre. Finding the best powder is only step one; using it effectively is step two. The British Heart Foundation warns against hidden sugars in processed health foods. This can spike insulin levels and hinder fat loss. GGR Performance Editor and certified nutrition coach Anthony O’Reilly opted for Banana Cream Pie flavor and said the only reason it got a 4.5 out of 5 was because the name was a tad misleading for him.Many athletes looking to build muscle and lose fat take casein before bed after an evening workout because its slow release of amino acids during sleep supports recovery.Understanding the role of protein powder in weight loss.Each pouch only has 14 servings and is delivered on a monthly basis, which comes out to $3.21 per serving, a 1 out of 5 on cost.When you eat protein matters, especially for fat loss.And if you think you are, you’re probably wrong.Additionally, some protein powders may contain harmful or banned substances that may show up in a drug test.Unlike creamier whey protein options, the whey protein in this powder is ultra-filtered to create a lighter texture and mouthfeel.“I don’t know if it is the ‘clear’ protein or what, but you don’t taste the protein at all, which is amazing.” • Not organic or entirely free from additives • Could use more variety in flavors Gold Standard Whey Protein is popular for a reason, it checks off nearly every box for taste, mixability, and overall quality. It really comes down to personal preference, but these options won’t disappoint, even if you’re just shaking things up on the go. But before you start thinking “plant-based protein is useless,” hold up. This is especially important if you’re training hard or in a calorie deficit, where muscle loss can occur if protein intake isn’t sufficient. Without enough high-quality protein, your body struggles to repair the muscle damage caused by intense workouts, leading to slower progress and increased risk of breakdown. These powerhouse proteins contain all nine essential amino acids, the ones your body can’t make on its own but needs for muscle growth, repair, and overall performance. The flavors are simple but enjoyable, especially the Chocolate which tastes great whether you mix it with water, milk, or your favorite milk alternative. It's smooth, easy to drink, and doesn't have that chalky or artificial aftertaste that can mess with a good shake. Nothing's worse than a great-tasting shake ruined by an artificial or lingering aftertaste that sticks around longer than it's welcome. • Some may find the unflavored option bland on its own • Not ideal if you prefer flavored shakes • Some complained about issues related to mixability • No flavor, so you can add it to anything • Zero carbs, sugars, or fillers • Clean, pure protein, nothing extra Protein shakes can have minor side effects like gas or bloating, especially for people sensitive to the protein source used in a product. Here’s our guide to protein needs to determine the right amount of protein you need to help you meet your health goals. “A post-workout shake can promote muscle recovery, regulate blood sugar levels, and keep hunger levels in check. “Drinking a protein shake after a workout or as a breakfast are two of the best ways to consume protein shakes,” says Bianchini. Serve it up from the fridge or toss in some ice, and you'll have yourself a satisfying protein shake that actually tastes good. The carb-to-protein ratio here is solid, and while it's a bit higher in calories and fat, these are the good fats that keep you satisfied. Huel Black Edition is one of those rare meal replacements that really does have it all protein, nutrients, and a clean, plant-based ingredient profile (if you're into that sort of thing). This one’s also smooth as can be no clumping, no weird aftertaste, just a genuinely satisfying flavor that’s great whether you’re blending it or just shaking it up with water. You’re getting a solid 24g of protein in each scoop, with only 2g of carbs and 1.5g of fat, which makes it perfect for when you trying to lose weight. “I really enjoy this protein when combining it with whole milk or oat milk.” While we wish there were more than two flavor options available, we won’t be getting tired of these any time soon. Our tester, a certified personal trainer, rates Onnit Whey Protein’s taste and flavor profile at 5 out of 5. A grass-fed whey isolate includes added ingredients for digestion like seven digestive enzymes and a probiotic (lactobacillus acidophilus). At 150 calories per serving, it’s a bit higher in calories than some other protein powders. Additionally, some protein powders are specifically formulated to promote weight loss by being low in carbs and calories. Protein powders can help maintain lean body mass during weight loss, as muscle burns more calories than fat. If you are a vegetarian, vegan, or just don’t want meat at every meal, you can absolutely still get enough protein to lose weight. In several trials, people who raised protein intake naturally ate fewer calories later in the day and reported fewer cravings, especially in the evening. In this guide, we’ll break down why protein matters so much for fat loss, what kinds of protein can help, and how to choose options that work in your real life. For example, pea protein is deficient in methionine but can be paired with brown rice protein to ensure you’re getting all EAAs. Since you only need a single scoop per serving, it tends to last longer than many other protein options, giving you a good bang for your buck. That said, some powders do come out thicker than others or might need a quick blend for the smoothest consistency. Here’s how we made sure we were only showcasing the best of the best for your weight loss goals. Some high-end powders are worth it for the quality, but you don’t need to go over your budget for a solid product. So a 220-pound person (100 kilograms) would need 200 grams of protein per day. Protein is the most satiating macronutrient, meaning it makes you feel fuller than carbs or fats, thus helping to reduce your overall caloric intake and making it easier to achieve a caloric deficit2. However, since that’s a common allergen, most manufacturers will use complementary proteins, or proteins that have the EAAs that another protein source may be missing. These are the building blocks of protein molecules and must be obtained through our diet. Keep in mind that not all dietary protein sources are created equal. And if you think you are, you’re probably wrong. Most people aren’t eating enough protein. At 400 calories per bottle, this shake is more of a meal than a snack for most people. We like that this vegan, ready-made shake has well-rounded nutrients and is made with soy protein. One drawback is that the shakes have 360 mg of sodium per serving, so this option might not be right for anyone who needs to limit their sodium intake. The serving size of two scoops might feel like a lot to work into a beverage, but the scoops include more than just protein. However, adding more protein into your diet from food alone can be challenging, particularly if you’re busy or trying to keep your calorie intake low to support weight loss. This powder gives you 25g of protein per serving without any carbs, fats, or sugars, making it perfect if you want something versatile to fit into any diet. I did find it a bit chalky, which is common with plant-based powders, but it's manageable. Made from grass-fed whey, it keeps things clean and minimal, giving you 28g of protein per serving with very low fat and cholesterol, ideal if you're focused on keeping things lean. While Gold Standard Whey is a top pick, studies often show no significant difference in weight loss results between high-quality whey and other protein sources like casein or soy. Many of our testers have bought this with their own money because they love the taste and easy mixability. For example, a 68-serving bag comes out to $1.26 per scoop but a 27-serving bag will run you $1.66 per serving. A good general rule to keep in mind is the larger the bag, the lower the per-scoop serving. The per-serving cost varies by container size, and earns 3 out of 5. If you’re not measuring your protein per pound or per kilogram of body weight, your body composition suffers, making it harder to build strength and burn fat. A scoop of whey protein powder? At the end of the day, whole foods are more satiating, provide more nutrients beyond just protein, and are less processed compared to protein powders,” said Tieu. She suggested adding some protein powder to a smoothie or oatmeal, or grabbing a shake to help yourself get more protein while trying to lose weight. But for those without an allergy, the coconut milk adds creaminess to this protein option. Each 160-calorie serving also contains 3 g of dietary fiber and a superfood blend for extra nutrients, although it's unclear how much of each superfood the product contains. It's sweetened naturally with monk fruit extract, stevia leaf extract, and coconut sugar, and it has no artificial flavors or colors. "Protein is a key nutrient for promoting fullness and satisfaction, which can make it easier to manage appetite and reduce overeating," said Alexia Zolis, RD, founder of The Healthy Living RD based in Toronto, Canada. Get the latest health tips and articles delivered directly to your inbox. Simone received a master's degree in Journalism from Columbia University's Graduate School of Journalism, where she focused on science and health long-form reporting and photojournalism. Before joining Everyday Health, Simone was an editorial director of health and parenting commerce and service content at Dotdash Meredith. She has experience covering mental health, fitness, food, and lifestyle topics, as well as significant experience reviewing and testing products for the Marketplace team, including online therapy, fitness gear, and food. However, some reviewers say it doesn’t taste great when mixed with plain water. Davis agrees, explaining that Iconic has the best-tasting protein she’s tried. “It’s made of high-quality, grass-fed milk protein for increased absorption and is lightly sweetened with monk fruit, a natural sweetener,” notes Davis. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. This shake is a winner when it's ice-cold, so keep it in the fridge for an extra-satisfying post-workout treat. So for a grab-and-go option, Jocko Molk is a solid choice that delivers quality protein in a convenient, satisfying shake. This shake tastes way better when it's chilled, and the aftertaste is much less noticeable. The vanilla flavor is smooth and not overly sweet, though I'll be honest, I am not the biggest fan of the monk fruit aftertaste. Plus, it's low in calories and carbs, making it a good pick if you're watching your calorie intake but still want a decent protein boost on the go. In addition, I aimed to include animal and plant-based options at several different price points. The protein in this OWYN powder comes from pea and pumpkin protein, and the powder is sweetened with monk fruit extract. Orgain is also organic and non-GMO, and it’s available in several different flavors — including unique options like Horchata, Birthday Cake, and Fruity Cereal. During our research, we found that many people like the taste of this powder, but some say it can be overly sweet. (13) (Research on trans and nonbinary people in this context is lacking; we encourage trans folks to reach out to trans-affirming nutritionists or dietitians when possible.) (12) Whey protein specifically contains lactose, which could lead to gas and bloating in those who are lactose intolerant. The price per serving starts at $2.56, which understandably won’t fit into everyone’s budget. Unfortunately, the powder clumps with both water and milk, earning the solubility category a 3 out of 5. It also contains very low fat and cholesterol, with nothing artificially added to it. The Optimum Nutrition Casein Protein Powder is also known to help with muscle recovery, with some users even stating that their sleep quality has improved upon consuming it. The flavored options do have some added sugars and come in choices like chocolate, vanilla, and more. “Some powders and shakes contain additional ingredients like sugar alcohols or gums,” she adds, “These may lead to bloating, abdominal discomfort, or other digestive concerns.” Or you can combine protein powder with berries, flax, and hemp seeds for a balanced breakfast that’s rich in protein, fiber, and antioxidants.” “Since it has zero grams of sugar and low net carbs, it’s a great option for anyone on a weight loss journey.” This protein has 25 grams of protein per 110-calorie serving. Sure, there are others on this list that may have a similar nutritional value, but Jacked Factory has them beat on cost—$1.50 per scoop with 24 grams of protein? Jacked Factory Authentic Whey is a low-carb, high-protein supplement that comes in five flavors at an affordable price. Yes, some people may be sensitive to this sweetener, but the general population can consume up to 4 grams per kilogram of bodyweight before experiencing negative symptoms. You may have heard a social media influencer say it’s one of the worst things you could put in your body, and nothing could be further from the truth. Think “best pattern” rather than “best food.” Lean meats, fish, eggs, dairy, soy, lentils, and tofu can all work if they help you hit your daily protein target while staying in a calorie deficit. Adjust portions to your calorie needs, but notice how each meal has a clear protein anchor. If mornings are chaotic, a simple shake plus something like Greek yogurt or eggs is often enough to tick that first box. Without adequate protein intake, you’ll be stuck spinning your wheels with lifting, dieting, and still wondering why you’re not seeing results. Use a protein intake calculator to make sure you’re getting enough every day. If you’re training like an athlete, recovering like an athlete, and performing like an athlete, your protein intake needs to match your output. But without enough protein, that rebuilding process slows down, and over time, you lose muscle instead of maintaining it. Maybe you’re eating a “high-protein diet.” Well, that’s a decent start. So overall, if you're looking for something that supports weight loss and feels like a complete meal, Huel Black has you covered. Each serving gives you a solid 40g of protein from pea and brown rice sources, so yep, it's totally vegan. The only concern is that the cholesterol is on the higher side, so if you’re keeping an eye on that, maybe limit it to one serving a day rather than doubling up. To figure out your own protein needs based on this range, first convert your weight in pounds to kilograms. Further, Tieu said that increasing protein “can help to tame off cravings, especially when one is in a calorie deficit for weight loss.” We liked that Orgain's Organic Nutrition Grass-Fed Protein Shake is organic, has no artificial sweeteners, and that the protein source is grass-fed milk and whey protein. Not all protein powders are created equal, especially when it comes to weight loss. In addition to preserving muscle, protein powders can also support muscle growth, muscle gain, and help build muscle mass, especially when combined with resistance training. To identify the best protein powders, we considered factors like ingredient quality, taste, third-party testing, and input from nutrition experts and dietitians. Lead can be found in protein powders due to environmental factors, particularly in plant-based protein sources. Also, be aware of potential heavy metal contamination in protein powders, especially in plant-based options, as this can impact product safety. Highest Quality Protein Powder for Weight Loss: Transparent Labs Whey Protein Powder She also writes freelance food and nutrition content and has been featured in publications like Eating Well, Food & Wine, Shape, The Spruce Eats, U.S. News 360 Reviews, Verywell Health, and many more. She has been a dietitian for nearly 10 years and currently works in private practice, dedicated to helping people pursue health without restriction and dieting. Tori Martinet is an Intuitive Eating dietitian, food writer, recipe developer, and food photographer based in Southern California. When she's not working, you can find her writing fiction or plays, hiking in national parks, or tending to her garden and indoor plants. Protein is an essential macronutrient, and whole foods provide it along with other important nutrients your body needs. Should you stick with real food, or is that scoop of protein actually doing you some good? Let’s say you’re tight on time and cranking out a prison workout at home. This is particularly important for athletes and active individuals aiming for muscle growth, muscle gain, and improved strength. The main point of a successful weight loss regimen is maintaining a calorie deficit throughout the day, meaning you’re expending more energy than you’re consuming. There are numerous factors that contribute to the cost of a protein powder. We recommend looking for a protein powder that’s third-party tested for safety and quality, since supplements like this aren’t regulated by the FDA. When thinking of your powder’s overall cost, it’s best to view the number in price per serving. One of the main ways to facilitate healthy weight loss is by achieving and maintaining a slight caloric deficit. This is called the Thermic Effect of Food (TEF), and protein has the highest TEF of any macronutrient. They’re one of the most effective ways to burn fat faster, stay full longer, and keep your metabolism running high. These are called complementary proteins and they’re the best way to get your daily protein intake needs met through vegetarian protein sources. • Higher cost compared to other protein powders • Some may find the stevia extract used for sweetening to be bitter Overall, though, if you’re after a whey protein that’s reliable, tastes great, and keeps your macros on point, you cant go wrong with Gold Standard. Clumping can be a common issue with some protein powders that have poor mixability. Choose a protein powder that’s known for its good taste and easy mixability. Many people look for the best tasting protein powder, with popular flavors like chocolate peanut butter and double rich chocolate being favorites among users. Avoiding artificial flavors is also important when selecting a clean protein powder. The myth that protein “damages” your kidneys comes from misinterpreted studies done on people with kidney issues, not healthy individuals. Unless you have pre-existing kidney disease, eating high amounts of protein is perfectly safe and won’t cause health issues. Total daily intake is important, but when you eat protein also affects muscle growth and recovery. You don’t need a PhD in nutrition to get this right. Most people have no clue how much protein they actually need. Use this protein intake calculator to figure out your daily requirements and start making real progress. The fact is you need adequate protein intake from the right sources, in the right doses of protein, spread out throughout the day. Force USA G3 Review ( : Our Experts Tested This Compact All-In-One Rack for Small Home Gyms Nutricost Whey Concentrate contains 25 grams of high-quality whey protein concentrate per serving and is available in five flavors. If you’ve never had casein protein powder before, we’ll warn you that it’s naturally thicker than whey, so it may take a little extra elbow grease to get everything incorporated. This grass-fed protein powder is ideal for nighttime use, especially if you’re looking to maximize muscle growth and recovery. REP Ares Cable Attachment Review ( We love that the protein powder is lean with only 2 to 2.5 grams of fat and 3 to 4 grams of carbs per serving. We consider Onnit Whey Protein one of the best-tasting protein powders that you’ll actually enjoy drinking. Whey protein is used in tons of protein powders on the market today — and for good reason. Plus, each serving only includes 0.5 to 2.5 grams of fat and 0 to 3 grams of carbs depending on the flavor, which is great for those not wanting the extra calories from other macros. With 8 different flavors and 28 grams of whey protein from hormone-free, grass-fed cows, Transparent Labs Whey Protein Isolate is an excellent way to hit your protein macros. Studies indicate that a high-protein diet can increase satiety, boost thermogenesis, and increase fat burn during exercise, which could help you spur weight loss if that’s your goal. If you’re not eating enough high-quality protein, you’re slowing your gains, stalling fat loss, and wrecking recovery. Spreading your intake across four or five meals and prioritizing pre- and post-workout protein ensures your body stays in an anabolic (muscle-building) state all day. Anthony and several customer reviewers experienced no issues with this protein powder compared to other supplements that can sometimes cause upset stomachs. This is a high-quality protein, so it’s not cheap at $1.99 per serving, but we still give it 3.5 out of 5 stars for the price per serving. The 28 grams of protein and under one gram each of carbs and fats don’t hurt, and neither do the 12 delicious flavors (including an unflavored option). So, if you’ve been holding back on protein because of this myth, stop.And if you’re not getting enough of these amino acids, your muscles won’t grow.If you’re looking for a great tasting protein powder with good mixability, this one may be the right fit.Orgain Organic Protein Powder is a solid choice if you're after a plant-based option that doesn't feel like you're drinking a grassy smoothie.Losing a lot of weight doesn’t have to involve losing a lot of money.To keep it simple, I've broken down the essentials, the things that truly matter when picking a protein powder that'll support your goals without packing on the extra calories.If you’re not measuring your protein per pound or per kilogram of body weight, your body composition suffers, making it harder to build strength and burn fat.Your body actually burns more calories just by digesting protein24 than it does by digesting carbs or fats.Stop guessing, start tracking, and spread your intake throughout the day to maximize muscle growth, strength, and performance. Because it's unflavored, you're in Isopure Zero Carb Unflavored Protein is as straightforward as it gets, no flavor, no frills, just pure protein. Isopure Zero Carb Unflavored Protein is as straightforward as it gets, no flavor, no frills, just pure protein. Happy Viking Protein Powder brings a lot to the table if you're looking for a plant-based option with clean ingredients. Additionally, the subscription-based model helps ensure you’re always stocked up to help you meet your nutritional goals day in and day out. This clean, transparent protein powder relies on organic, non-GMO yellow peas for its 20-gram protein dosage. It’s not the most protein-dense protein powder, but its macro ratios and ingredient sources are impressive,” she says. For vegans, vegetarians, or those with lactose intolerance, plant proteins are the way to go. Derived from milk, whey is a complete protein, meaning it contains all nine essential amino acids. Here is a breakdown of the most common types and how they align with female weight loss goals. If you’re trying to capitalize on muscle gain and losing weight and want some other recommendations. Plus, each serving gives you a whopping 25 grams of protein that can help keep you full and grow your muscles. If you want a plant-based protein that’s not a full meal replacement formula, we recommend trying Gainful Vegan Plant Protein. While we recommend a food-first approach to weight loss, Huel Black Edition is the best meal replacement shake you can get due to its superior macronutrient and micronutrient profiles. “It’s also a bit thicker than other plant proteins I’ve had and settled like silt at the bottom of the shaker cup,” Erin adds, though she notes the solubility is a 4 out of 5. You want to keep as much muscle as possible because muscle keeps your metabolism higher, supports strength and joint health, and changes how your body looks in a positive way. The best protein for weight loss isn’t the one with the fanciest label or the perfect amino acid profile. Maybe you bought a giant tub of chalky protein powder that’s now living at the back of a cupboard. Generally, you should eat around 2 grams of protein per kilogram of bodyweight. Most people think of protein as the thing you eat to gain muscle, but it’s equally as effective in helping people drop pounds.