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Manufacturers of protein shakes may claim that their products help decrease body fat or promote weight loss, but protein shakes aren’t a magic bullet for weight loss. Replacing meals with protein shakes may help you reduce your daily calories, which can help you lose weight. But eventually, you will need to start eating solid food again, which may cause excess weight to return if you don’t choose wisely. And if you rely too heavily on protein shakes to replace regular meals, you’ll miss out on the nutritional benefits of whole foods. Since protein contains calories, consuming too much can actually make losing weight more difficult — especially if you drink protein shakes in addition to your usual diet, and you’re not exercising. The average adult needs 46 to 56 grams of protein a day, depending on weight and overall health. As long as you’re eating a healthy diet, adding extra protein — either through protein shakes or other sources — isn’t necessary. Remember, the key to losing weight is burning more calories than you consume. Choose healthy foods — such as fruits, vegetables, whole grains and lean sources of protein — and include physical activity in your daily routine. Tags: behavioralhealth, health, newwestphysicians Not a Patient Yet?Whether you're trying to lose weight, bulk up or just save time, drinking a protein shake instead of eating a full meal can seem appealing. Not all shakes are nutritionally equal, however, so take time to make your own or study labels carefully to be sure you're using a supplement that will help you reach your goals. NutritionIf you choose to drink a shake instead of eat a meal, keep balance in mind. A typical healthy meal will contain protein, carbohydrates and fats as well as enough calories to keep you full for several hours. A shake doesn't necessarily offer the same level of nutrition. For example, 1 cup of sweet potato chicken curry with 1 cup of long-grain brown rice has about 415 calories, 5.75 grams of fat, 28 grams of protein, 62 grams of carbohydrates and 7 grams of fiber. A shake made with water and 1/4 cup protein powder has 180 calories, 7.5 grams of fat, 20 grams of protein, 8 grams of carbohydrates and 3 grams of fiber. Weight LossSince most shakes contain significantly fewer calories than full meals, drinking them as occasional meal replacements can aid weight loss. Supplementing with protein shakes can have additional benefits, especially for older adults seeking to lose weight. One hazard of weight loss programs is that dieters often lose muscle mass along with weight, and this can be a problem for seniors. A 2015 study published in the American Journal of Clinical Nutrition found that the combination of protein supplements and light exercise helped obese seniors preserve muscle mass as they lost weight, providing a double benefit. It's Not a Silver BulletThere are several reasons why drinking a protein shake to replace a meal can be less healthy than reducing calories in your overall diet or exercising to burn more calories. First, protein shakes tend to contain fewer total nutrients than complete meals. They may also leave you hungrier than full meals. Research published in 2012 from Wageningen University in the Netherlands shows that food chewing time is closely linked with feelings of satiety. Finally, any physical changes you achieve with the help of meal replacement shakes may not be sustainable in the long term when you return to your regular diet. A Few ConsiderationsRegardless of why you may want to start replacing some meals with shakes, it’s important to get your doctor’s approval before you begin, especially if you have an existing medical condition. To get the healthiest balance of nutrients while using meal replacements, supplement each shake with fresh fruits and veggies or a small serving of whole grains, and avoid shakes that have large amounts of added sugar. Meal replacement shakes are a hot topic. A shake could be what you’re looking for if you want a quick meal on the go or if you’re trying to lose weight. A
meal replacement shake is designed to replace your breakfast, lunch, or dinner. They are often filled with nutrients but have fewer calories than you would eat during a meal. Look for a meal replacement shake high in protein if you want help managing your appetite. On average, men eat between 2,000 and 3,000 calories each day, and women usually eat between 1,600 and 2,400. Experts
recommend that your diet include: Meal replacement shakes don’t usually have fruits, vegetables, or grains, but they tend to be rich in the nutrients you would find in those foods. Meal replacement shakes are high in protein, so they fill you up but may not load you with extra calories. This aids in weight loss without giving up muscle mass. Some meal replacement shakes are premade, and you can get them in single-serving bottles. Others come as a powder that you mix with milk or water. Full of nutrients. A meal replacement shake is one way to make sure you have a
healthy option if you know you won’t have time to stop and eat. It might be easy to stop by a fast-food restaurant, where many options aren’t healthy. Plus, you’ll probably spend more on a burger than you would on a meal replacement shake. Low calories. A meal replacement shake is a good addition to your diet if you’re watching your weight or trying to lose weight. One
downfall when losing weight is feeling hungry, and meal replacement shakes can help you overcome that obstacle. Added fiber. In addition to protein that helps you feel full, meal replacement shakes are often high in fiber. This helps healthy digestion, so you don’t get bloated or have constipation. Proven weight loss. Research has found that meal
replacement shakes can help with weight loss. One study tracked two groups of people as they tried to lose weight over the course of 3 months. At the end of the study, the group that did not use meal replacement shakes lost only 1.5% of their initial body weight. The group that used replacement shakes lost 7.8%. Artificial ingredients. Often, meal replacement shakes have a lot of artificial ingredients because the powder mixes are processed. The artificial ingredients help preserve the product and boost nutrients. Many shakes also include added sugars so they taste better. Be sure to read labels carefully. Checking for quality. Some products boast meal replacement but don’t live up to expectations. Look for at least 3 grams (g) of fiber
in your shake. The protein content should be higher than or equal to the amount of carbohydrates in the shake. Low calories. This may be an advantage in some cases but a disadvantage in others. You cut back on calories when you want to lose weight. However, cutting out too many calories is dangerous. Meal replacement shakes are typically between 150 and 200 calories, which is probably nowhere near
what you would eat during a meal. Be sure to make up calories with other meals and snacks. Think about allergens. If you have a dairy allergy or lactose intolerance, check labels before purchasing. Keep in mind that whey protein comes from cow’s milk, so you may want to find a protein mix that is plant-based. Can I use protein shake for meal replacement for weight loss?No, protein shakes cannot be used as meal replacements.
Protein shakes lack the variety of vitamins and minerals required to make them a valuable food source. Protein shakes supplement the amino acid intake of a person.
Should I drink protein shakes if I am trying to lose weight?If you're trying to lose weight or manage your weight, extra protein from shakes may help you feel less hungry. It may also help you maintain muscle and metabolism and lower the likelihood of regaining lost fat, especially when combined with an exercise routine.
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Does replacing a meal with a protein shake help you lose weight
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