A well-formulated shake often supplies 20 to 40 grams per serving, which makes hitting that goal easier when you are replacing meals with shakes. Bianchini explains that people who are sensitive to dairy products should avoid whey and casein protein powders. There are also several different types of plant-based proteins used in protein powders. One can consume various Morning Drinks for Weight Loss and may add protein powder to the mix. You can also include the protein powder in your early morning drink or tea. Give a try to other Weight Loss Drinks or maybe even add protein powder into them. Without carbs, the body produces glucose from fat and protein via gluconeogenesis. Protein is an essential nutrient that helps build lean muscles and assists in weight loss. We respond to every email within 1 business day. At a bare minimum, all authors must be certified nutrition coaches by either the National Academy of Sports Medicine, International Sport Sciences Association, or Precision Nutrition. Lauren Graham is a Precision Nutrition Level 1 certified nutrition coach. If you’re not consuming anywhere near this recommendation, then make it a goal to gradually increase your protein intake closer to this target. Chewing and swallowing your food helps to signal to your body to reduce appetite. Protein powder is safe for most people, but certain individuals should use caution or avoid it altogether. For personalized recommendations, consult your healthcare team. At $3.27 per serving without a subscription (or $2.35 with it), it’s undoubtedly a premium option, too. The mesh-like velcro seal can also be tricky to close if powder gets stuck, and it doesn’t include a scoop. Premium protein shakes often provide better ingredients, taste, and mixability. During weight loss, protein helps maintain existing muscle while losing fat. Protein shakes support muscle preservation during weight loss rather than significant muscle gain. Regular consumption of protein shakes makes it easier to hit daily protein targets. Pure Protein Ready To Drink Shakes Below are the 11 best whey protein powders, based on our research and testing. Our fitness and nutrition editors started by collaborating with experts on where to start for whey protein powder recommendations. If you're using your protein shake as a meal replacement or post-workout fuel, a few extra grams of carbs (especially if coming from whole food sources or natural sweeteners) can actually help replenish glycogen and support recovery. While whey protein powders are generally low in fat and carbs, there can still be big differences between brands. Research suggests that consuming whey protein powder in conjunction with a resistance training program can help you maintain lean body mass and promote strength. “It tastes more like a smoothie, rather than a juice or a milkshake.” She found the sweetness to be just right; not super sweet or bitter at all. Typically, with protein drinks It’s like a thick milk and this seemed like a drink I could enjoy daily,” Kayla mused. Overall, he thinks the product mixes fairly well, and the shake wasn’t too thick when mixed with 10 ounces of water. “If you’re used to a flavored whey, then this may take some getting used to. Discover your new favorite easy overnight oats recipes for weight loss. Discover delicious and nutritious smoothie recipes to aid your weight loss journey. Having a protein smoothie after a workout can aid in recovery, while one in the morning or between meals can help with satiety and snacking control. This ensures your body gets enough to repair, rebuild, and fuel your activities. Our commitment to using organic, non-GMO ingredients ensures that every sip and bite supports your health and wellness journey. Yes, as long as there is no medical reason for you to limit your protein intake. Instead, you should mix the powder with room-temperature water or milk before you add it to the blender with hot liquids. 🧃 Shake Recipes You Can Try at Home Setting an example for my family and it feels amazing to have them join me on this journey to a healthier way of life.Anthony doesn’t call out any grassy or earthy undertones, so it’s well hidden; you won’t be getting something that tastes like a greens powder.If you’re unsure, consult with a registered dietitian or healthcare professional for personalized guidance.In addition, protein powders come in a variety of flavors such as chocolate, strawberry, peaches, and cream.Either way, we help patients stay away from risky or nutritionally inadequate options.Seeds and dates are loaded with good fats, antioxidants, vitamins, and minerals like iron. For maximum versatility, classic vanilla blends effortlessly into fruit smoothies, overnight oats, baked goods, and protein pancakes. The protein source itself plays a big role in taste and texture. Protein powder also comes with the added benefit of flexibility. This amount is effective for stimulating muscle growth and supporting recovery. Protein shakes are effective at helping to support muscle building. In addition, always consult your physician before beginning any weight loss program because a change in diet or exercise may affect certain medical conditions or the use of medications. There are also other protein-rich foods you may not think to add into your shake, that actually give it a really nice texture while adding more nutrition, like these two additions below… Another great smoothie add-in that’s rich in protein is full-fat yogurt, which may also have some beneficial probiotic cultures to support immune and digestive health. These butters not only add a creamy consistency to your drink, but they also offer healthy fats to help keep you full and satisfied, support brain health and more. Pre-workout shakes help fuel your body, while post-workout options aid muscle repair, accelerate recovery, and prevent soreness. Protein shakes are a powerful addition to your weight loss journey when used strategically. For anyone seeking a dual-purpose protein shake, Garden of Life Organic Meal Replacement works both as a meal replacement and a protein supplement. After a workout is another great time to have a protein shake because your muscles will need amino acids from protein to repair the muscle damage that occurred while working out. Adding a protein shake at breakfast is a great way to bump up the protein content of this meal to make it more filling, avoiding the blood sugar spike and crash that can leave you starving by mid-morning. 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. This is your go-to if you just want a reliable, no-fuss protein that's consistently enjoyable. 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. • No flavor, so you can add it to anything • Zero carbs, sugars, or fillers • Clean, pure protein, nothing extra But if you're looking for pure, no-nonsense protein with flexibility in how you use it, Isopure Zero Carb is a fantastic choice. I enjoy protein smoothies, especially when they are thick, creamy, and full of flavor. Your straightforward, effective solution to support your weight goals, without the confusion. They taste like a great milkshake. Chia seeds are a powerhouse of omega-3 fatty acids. When chia seeds are ingested, they form a gel-like substance in the stomach that can increase your feeling of fullness and decrease your appetite and calorie intake. Chia seeds are packed with nutrients that may support numerous health benefits. These small seeds have been a part of human diets for over 5,000 years. From adding them to prepared dishes or as a topping on oatmeal, cereals, or smoothies, you can easily incorporate chia seeds into many foods to give them a nutritious boost. Most people benefit from one to two protein shakes per day during weight loss.Your weekly dose of clear, trustworthy health advice - written to help you feel informed, confident and in control.Not every protein shake nails the flavor, but Premier Protein Shakes truly deliver.Each serving contains 18g of protein and key vitamins and minerals like vitamin D and calcium to support your energy and mood between meals.Here are some great options to consider as options for the best protein shakes for weight loss.Whey protein is one of the highest-quality proteins from milk and has been shown to help curb appetite, build muscle, and aid in workout recovery.They are high in protein and fibre, fortified with vitamins and minerals and low in sugar.Kayla values both flavor and the balance between protein and calories. Avoid shop-bought smoothies You’ve probably also heard that it’s often recommended that people who want to slim down eat plenty of protein. Protein shakes are having a moment, with serious athletes and celebrities talking up their perks. The Spatz3 is the most effective in the gastric balloon industry for weight loss. Want more weight loss support tailored to your needs? They’re a practical, proven, and versatile addition to any weight loss plan. Beyond that, your appetite may increase when you are missing micronutrients as your body’s way of trying to get you to eat the foods that contain the missing micronutrients. Whey protein is actually linked to higher satiety compared to casein because of its high leucine content (one of the branched-chain amino acids), and the slow-digesting nature of casein will provide a steady stream of energy. At breakfast, I recommend a whey-casein blend to get the best of both worlds. Maintaining a calorie deficit is essential for weight loss, and getting enough protein helps preserve muscle while you lose fat. This means the more muscle you have, the more calories your body burns daily, which can significantly support weight loss and prevent weight gain. Increasing protein in your diet can help control overall food intake, making it easier to manage calories for weight loss. Milk based protein, such as whey, is rapidly absorbed and supports satiety, weight loss, and muscle mass. 25 delicious breakfast smoothies for weight loss What to know about using creatine for weight loss Not surprising when they're serving up shakes like this. It’s also essential to consider the protein shake’s macronutrient breakdown, including the amount of protein, carbohydrates, and fats per serving. When selecting a protein shake, consider your individual needs and preferences, such as your dietary restrictions, fitness goals, and taste preferences. They won’t make you lose weight on their own, but they can be a helpful addition to a healthy diet and exercise routine. We can use this information to try and control our overall health and wellness by eating a higher protein diet and exercising at a healthy rate. The flavor of protein powder does not affect its health impact. They make for a great post-workout shake and are super convenient because they don’t require refrigeration, says Kathryn Piper RDN, LD of the Age-Defying Dietitian. It contains natural calorie-free sweeteners such as stevia. The other flavors have very similar nutritional profiles, so I chose chocolate for consistency sake. If you want a research-backed oral option alongside diet and exercise, consider Tonum Motus as part of a broader plan. Invest in a quality protein powder that consists of a protein source that can help you reach your goals like LA Whey Gold which is a complete protein. Get the most out of your protein powder use by avoiding these mistakes. The greater risk is protein sources that come with excess calories - a 500-calorie "protein" smoothie defeats the purpose. And whichever protein drink you choose, be sure to log the calories and macronutrients on the Lose It! There are other excellent protein sources to add to your smoothies beyond protein powder, including silken tofu, cottage cheese, and even beans. “If the protein shake will be consumed after a workout, some sugar is okay to have because carbs are important for refueling and recovery after exercise to replace what has been depleted.” 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. We like Kos Organic Superfood Plant Protein because it's vegan, organic, and made with a blend of plant-based protein sources. “For someone looking for a non-dairy protein drink, I would point them in this direction,” said Brittany Scanniello, RD, a fitness and sports-nutrition writer. These really do help you lose weight and they keep you feeling full. Great tasting shake without compromise. 55+ women lose more weight on Wegovy and Mounjaro The truth about ‘natural GLP-1' weight-loss supps Because peanuts aren't actually nuts, but legumes (the same family as lentils and chickpeas), they're packed with protein - around 7g per tablespoon. Add more healthy fats to your diet You can determine how much you need by multiplying 0.8 grams of protein by your body weight in kilograms. Healthy women and men, at an ideal body weight, can multiply their weight in kilograms by 25 and 30 to determine their daily calorie range. To determine how many calories you should get out of your shake, you should first determine how many calories per day you should consume. Whether you’re busy or just need a quick meal replacement, you’ll find something that works for you. They help curb hunger, support muscle retention, and even give your metabolism a little boost. We can’t wait to support you toward greater health, energy, and vitality. Are plant-based protein shakes as effective as whey for weight loss? Additionally, protein shakes can serve as effective meal replacements or healthy snacks throughout the day. While there’s so many options for protein shakes, the best for weight loss are the ones that help you meet your protein goals without going overboard on calories. “Pairing protein shakes with other foods can help with feeling satiated and prevent loss of lean muscle tissue when you’re in a calorie deficit for weight loss.” Hemp protein is another great option with added omega-3 benefits. Ensure you’re also eating whole foods to maintain a well-rounded diet. Absolutely, as long as they fit into your daily nutritional goals. Consuming protein, whether that be by drinking protein shakes or eating a protein-rich meal, assists with muscle protein synthesis, which burns calories. Cording also stresses the importance of being mindful of your overall calories when you’re using protein shakes for weight loss. You can sometimes use protein shakes as meal replacements, as long as they have enough protein and calories, as well as other helpful nutrients like fat and fiber to balance it out. Using protein shakes strategically supports appetite control and prevents overeating during the day, making it easier to maintain a healthy calorie balance. Including protein shakes as part of a balanced diet can enhance weight management, support lean muscle preservation, and improve overall nutritional intake. OWYN Plant-Based Chocolate Protein Shake It has just three ingredients- blueberries, dairy-free milk, protein powder. Blend these ingredients for five minutes and enjoy the tasty protein shake. It has spinach, mint, oat milk, banana, vanilla protein powder, and hemp seeds. Trust me, blending them into a shake makes it easier than trying to chow down a whole salad. With ingredients like kale, Greek yogurt, and seeds, you’re not just fueling your body, but setting it up for success. Finding the right balance of flavor and nutrition makes the process a rewarding experience. Purition isn’t a protein powder… it’s better than a protein powder. Protein can be derived from either animal or plant-based sources, meaning there’s a protein powder to suit just about everyone. All of our 14+ vegan flavours are high in protein, fibre and healthy fats and make for a quick and easy high-protein vegan breakfast. Unlike whey protein, not at all vegan protein powders are considered a ‘complete’ source of protein. Recovering from sport and intense exercise or losing weight is not just about protein – it’s about your diet as a whole. This protein shake is a massive hit as it blends a sweet treat with high protein content. Tropical flavors will blow you away as you enjoy a high-protein shake before or after your hardcore workout. Fortunately, you don’t need to bake the apple slices for this protein shake. This smoothie is an excellent choice as it can be customized with added protein powder, chia seeds, or spirulina to increase your protein intake. Not every protein shake is designed to replace a meal, but Kate Farms Nutrition Shakes stand out as the best option for people who need a nutrient-dense substitute due to low appetite, medical needs, or skipping meals. Your health care professional needs to monitor your total intake to ensure adequate nutrition while avoiding excessive calorie restriction that could lead to muscle loss or nutrient deficiencies. The best meal replacement shake for weight loss is Robard because it's formulated specifically for clinical weight management with balanced macronutrients and complete micronutrient profiles. The pumpkin pie smoothie contains enough protein to shake things up with exciting flavors. Combining strength training exercises with increased protein intake can help you build muscle mass (28). This smoothie is a simple delight with far fewer calories than most. Intuitive eating advocates that you listen to your body and eat when you’re hungry (13). This can be helpful for those who want to try a low-carb diet but also want flexibility, whether to support vigorous exercise or for any other reason. There are many variations of IF, including 20/4, 18/6, and 16/8, that can help you lose weight without feeling deprived. Unlike extremely restrictive diets, intermittent fasting is flexible enough to become a lifestyle. Weight loss is all about reducing calorie consumption to create a deficit. It’s prepared with frozen raspberries, banana, vanilla protein powder, and vanilla almond milk and vanilla extract.That’s bad because muscle keeps your metabolism active.Many patients have incorporated these into knownwell's weight management programs, with many finding them helpful for structured nutrition during calorie restriction when used under clinical supervision.This bumps up the micronutrient and antioxidant profile so you’re not just getting protein—you’re getting other important nutrients too.Dr. Emily Harris, a nutritionist and weight loss specialist, emphasizes the importance of protein in women's weight loss plans.This shake is made with organic ingredients, including grass-fed milk protein and a blend of fruits and veggies.For most women, the goal is about 0.8–1.2 grams of protein per kilogram of body weight daily.Additionally, supplements such as omega-3 fatty acids and essential vitamins, as well as a high-quality blender, should be on your shopping list.Since protein has calories, consuming too much can make it harder to lose weight. With essentials like protein powder, almond milk, and fruits always on hand, I can blend up a shake whenever I need. With pumpkin puree, a dash of cinnamon, and your choice of protein powder, it’s like indulging in a pumpkin pie while hitting your protein goals. When I look for protein powder, I focus on quality like it’s a precious gem. Picking the right protein powder can feel like choosing the winner in a muscle-building showdown. Plus, it’s easy to add a scoop of protein powder to fit any flavor. Most plant-based protein shakes are complete proteins that make them a great alternative for individuals keen on losing some pounds. Sometimes you may not trust the protein shakes that are made in a factory, or you may not have the money to buy the shakes day after day. That said, you must be aware that protein shakes alone are not the magic bullet for your body goals. Based on this diet plan, the protein shakes are to be taken in the morning and at lunchtime. Her favorite two ways to switch off are a Pilates class and a glass of wine with a home-cooked meal.Protein smoothies make a great on-the-go meal replacement or afternoon snack.These are the same hormones that modern weight loss medications try to mimic.With 15 grams of protein per serving, this plant-based option is light, refreshing, and easy to digest.With thoughtful integration, they can be a game-changer in building sustainable habits for a healthier, more vibrant you.And as long as you’re starting with a high-quality protein powder, like this casein protein powder from Transparent Labs, you’ll be in a good spot.If you struggle with appetite early in the day, add a morning shake. Many pre-made protein shakes are made with a long list of artificial ingredients and fillers. For more insight on our top organic protein shake for weight loss, check out our Aloha protein shake review. These are vegan protein shakes, so the protein comes from a blend of pea protein and brown rice protein. There was no aftertaste, though, and Anthony says he didn’t get any weird lingering mouthfeel that sometimes comes with other protein shakes. Cinnamon Vanilla Protein Shake: To identify the best protein powders, we considered factors like ingredient quality, taste, third-party testing, and input from nutrition experts and dietitians. You want a protein powder that not only tastes good but actually helps you reach those weight loss goals you’ve been working so hard for. “A protein shake can supply the protein component with fewer calories.” She recommends adding some spinach to your shake to get a dose of vegetables, too. I’ve continued having my glow shakes for 2 months, I’m now down two dress sizes, and buying new clothes in smaller sizes has been the best feeling. "You'll find," McManus says, "that there are many ways to get protein without turning to a powder." The amount of protein per scoop can vary from 10 to 30 grams. By replacing a high-calorie meal or snack with a whey protein shake, you can reduce your overall calorie intake and promote weight loss. Using whey protein shakes for weight loss can improve satiety, or the feeling of fullness, through a variety of mechanisms, making them an effective tool. All that being said, you can absolutely incorporate whey protein shakes for weight loss benefits when used strategically. Connect with a Mosh doctor today regarding the best protein shakes for weight loss. To that end, Mosh can also recommend our best protein shakes for weight loss based on your medical requirements, as well as other options if necessary. ★★★★★ (53,455 Ratings) Full Body Rapid Action Fat Burner. Global Best Seller for over 20 years. Choose based on your schedule, but either option can support your weight loss goals. Avoid shakes loaded with added sugars, artificial sweeteners, or mystery powders. Protein also supports muscle repair, which is essential if you’re incorporating exercise into your weight loss plan. 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."Anecdotally, my sister has been having this mango matcha smoothie bowl nearly every day for the past three weeks, as part of an overall healthy diet, and has dropped 11 pounds," she says.At the start of your weight loss programme, it can help to keep a food diary.When making protein shakes, you can also skip the powder and use real foods like Greek yogurt, cottage cheese, or silken tofu.Or you may find that you hit the caffeine first to ‘get you going’ – all of which can contribute to weight gain. Due to this, meal replacements are often marketed for weight management, on-the-go convenience, or situations where preparing a full meal is impractical. VitaHustle One Superfood Protein contains 22 vitamins and minerals, a plant-based protein, superfood greens, probiotics, digestive enzymes, MCT oil, omega-3s, and adaptogens. Still, for those who want a plant-based, all-in-one shake with the ease of a subscription system, it can be a practical choice. Plant-based proteins come from peas, rice, soy, or hemp. It’s best for a bedtime shake or a long stretch without meals. That means it keeps you feeling full for hours and helps your body repair muscles while you sleep. If you’re starting a cycle of the FMD, be sure to register your start date with us and join our free health-coach led fasting groups to get the motivation and support you need.Simone Scully is the editorial director for service commerce and marketplace content at Everyday Health.The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals.You can easily get it off any counter just in case you are experiencing a protein emergency.The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems.The KOS Vegan Protein Powder is more of a superfood powder than a standard protein shake.But can protein shakes help you gain weight?• Limited flavor selection • Expensive compared to protein powders One way to tell the difference between high strength protein drinks is looking at the percentage of protein in the drink. There are a lot of different protein drinks out there but they tend to be a little bit confusing. Protein drinks have been known to be a source of muscle damage or muscle breakdown. Another type of high protein drink is an energy drink which are typically marketed as having caffeine and B vitamins in them. High protein drinks are typically marketed as "sports drinks" and they come in a variety of flavors. By embracing their benefits and using them strategically, you can simplify the journey toward a healthier, more energized version of yourself. Drink plenty of water throughout the day to support digestion and energy levels. This ensures your body gets all the essential vitamins, minerals, and fiber it needs to thrive. For those who like to customize, powders are versatile and can be blended with your favorite fruits or greens. Whether you’re heading to work, the gym, or traveling, they’re a simple way to stay on track with your nutrition. Yes, it tastes different from whey protein, but it’s not overly earthy or plant-like,” she says, rating the taste a 5 out of 5.These shakes usually do not provide all the nutrients your body needs in the same way solid meals do.Now that we’ve explored how protein can help weight loss, what about some more practical advice.When you’re on a weight loss diet, it’s common to lose both fat and muscle mass.The powder contains 20 g of whey protein isolate and only 100 calories per serving.Designed with fitness enthusiasts in mind, Fairlife Core Power Protein Shake provides 26 to 42 grams of high-quality protein depending on the variant. Overall, we think these shakes are nutritionally complete and well-suited as meal replacements beyond protein. We think the price is a little bit on the higher side with only a rating of 3 out of 5 from our tester, though we think it could be worth it if you’re replacing a full meal with this protein shake — which is what it’s designed for. Instead of only being high in protein, these shakes contain 17 grams of fat, 30 grams of carbs, and 35 grams of protein for a richer macronutrient profile. However, studies show that the timing of protein ingestion can be helpful for getting people to achieve a calorie deficit. They also help to preserve your lean muscle mass, which is very important for keeping your metabolism as high as possible while losing weight. So, keep those shakes in the fridge, or mix them with cold water or cold milk to bring out the best taste possible. I focused on calories, protein type and amount, and sweeteners when making my decisions. After carefully researching and evaluating dozens of meal replacement shakes for a month, I came across these top eight. I’m a St. Louis-based dietitian with nearly a decade of experience in nutrition writing and editing. Anyway, next add in the secret ingredient that makes this protein shake taste like an Oreo cookie - the black cocoa powder. By the way, if you end up picking up that protein powder you can make my 150 calorie flour free, sugar free chocolate mug cake, this protein pudding, or even these protein balls with it too! This weight loss shake can easily take the place of one of your typical meals, and it makes for an incredible on-the-go breakfast, lunch, or even dinner - honestly it fills the void of 2 meals for me, usually breakfast AND lunch. Incorporating these protein shake recipes into your meal plans is a great way to improve your eating habits. There’s no protein powder in this recipe, making it perfect for those who enjoy a more natural shake. If you are looking to use those protein shakes to gain weight, there are some helpful tips to aid you in bulking up.These shakes are specifically designed to promote fat loss, nourish your body, and satisfy your taste buds.Just 1 serving (~3 tablespoons) provides almost half the recommended daily value of iron based on a 2,000-calorie diet.Protein shakes may help you stay fuller longer than meals that do not contain protein.“They can vary widely from about 10 to 40 grams of protein per shake.”With a background in psychology, she writes about the connections between diet, fitness, and mental health.Protein shakes provide a practical way to reach protein goals when access to full meals becomes limited.It’s a low-calorie, high-protein shake for a refreshing and healthy breakfast. The overwhelming success of the Glow Shakes speaks volumes, as they have sold out multiple times due to unprecedented demand sparked by incredible weight loss transformations. “I’m still aiming to lose six kilos but loving how easy and effective the shakes are.” “Thanks to The Collagen Co Glow Shakes, a calorie deficit, hydration, planning and achievable goals, I’ve transformed my lifestyle and feel healthier mentally and physically — here’s to continuing the journey and celebrating progress.” This information has not been evaluated or approved by the FDA and is not necessarily based on scientific evidence from any source. The refund or exchange amount is based upon the retail price, sales tax (if applicable), and shipping costs. Products shipped via USPS can take anywhere from 5–12 business days. Ground shipping typically takes 3–5 business days. Try the Happy Shake Today! Nutrition with 30g of protein to help build muscle and satisfy hunger, and 1g of sugar Complete, balanced nutrition with 30g of protein I’ve lost more fat in a month than I did in three months of just dieting. Coconut Cream Pie Protein Shake Protein can aid weight loss by keeping us full and satisfied, according to Cleveland Clinic. If you're trying to lose weight, it's especially helpful to know how to shop for the best powders and which ones to buy. We have a library of healthy, delicious and creative recipes for you to try. Coconut MCT oil is rapidly gaining recognition for its unique properties in supporting weight loss and energy production. From supporting immune health and aiding in the conversion of food into energy, to maintaining healthy skin and ensuring proper bone health, these nutrients are indispensable. Here are practical swaps that cut calories while keeping protein steady. More than two is rarely necessary unless you deliberately plan to use shakes for most protein intake. If meals fall short, one to two shakes daily is a reasonable, practical range for many people. Neither approach is required to lose weight, but they are sensible, low-effort ways to protect muscle while dieting. Many patients find success using shakes for one meal daily while eating balanced, whole foods for other meals. However, higher sugar (9 g) and calories (400) make this less optimal for weight management compared to lower-calorie, lower-sugar options. Premier Protein delivers 30 g of protein, 1 g of sugar, and 160 calories at lower prices in comparison to boutique brands. Whey and casein protein are known as complete sources of protein, as they contain all of the essential amino acids , making them a nutrient-rich dietary supplement. When it comes to any nutritional need, your first port of call should always be to meet that need through a balanced diet. The relationship between sleep and muscle protein synthesis has long been explored, but how much a protein supplement can impact that is still a new area of research. After all, giving your body that boost of protein when it needs it the very most is feeding a hunger you might not yet be feeling. This combination of internal action — both physical and hormonal — is the key to helping many people reset their habits, lose weight, and work towards a healthier lifestyle. Need more guidance on getting more protein in your diet? However, many newer studies have found this amount inadequate for most people to maintain lean muscle, especially those trying to lose weight or are active. Protein offers several benefits for weight loss, so it seems to be all the rage. Protein – I chose ones with at least 20 grams of protein so it is more filling and keep blood sugar levels steady. While these shakes are an excellent sugar-free choice, they contain artificial sweeteners and should not be consumed excessively. Contrary to popular belief, healthy weight loss doesn’t need to be restrictive. Increased consumption of protein has been shown to improve body composition and prevent the loss of lean tissue during periods of weight loss, especially when combined with adequate amounts of resistance training (11). So if you’re trying to lose weight, it can be particularly beneficial as more muscle requires more energy (calories) to maintain itself (9). This shake is perfect for cleansing the body, reducing bloating, and keeping calories low. Each of these shakes is designed to support weight loss while keeping you satisfied and energized. Without healthy fats, your shake may leave you hungry in an hour. Avocado provides creaminess and heart-healthy fats without making the shake too heavy. Casein protein digests slowly, making it ideal for meal replacement or nighttime shakes. They will keep you fuller, help you stick to your calorie goals more efficiently, and ultimately support sustainable weight loss. If you’re on a weight loss journey—especially while taking GLP-1 medications—prioritize whole-food protein sources whenever possible. I mix protein powder into my coffee every morning to help reach my protein goal. When you drink your calories, your body doesn’t register them the same way it does with solid food. 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. Caitlin’s special interests include women's health, gut health, autoimmunity, and reproductive health.