A common question is, “Can protein shakes help with weight loss?”
The answer isn’t straightforward—it depends on your specific goals.
For example, a bodybuilder might adjust their protein intake to build muscle while managing calories to avoid gaining extra fat.
On the other hand, a 50-year-old who spends most of the day at a desk might enjoy a protein shake after an evening workout, followed by a protein-packed dinner to support muscle maintenance.
Having more lean muscle helps us burn fat more efficiently, which becomes even more important as we age.
Here are some research-backed insights on protein and weight loss:
Reduces Hunger: Protein can help you feel full by triggering hormones that curb the urge to snack between meals.
Boosts Metabolism: In one study, participants on a high-protein, calorie-restricted diet gained more muscle and lost more fat than those on a low-protein diet over six weeks.
Targets Belly Fat: A 12-week study found that women on a high-protein diet lost more body fat and inches from their waist than those on a standard-protein diet.
Prevents Weight Regain: A review suggests that maintaining a high-protein diet can help minimize weight regain after losing weight.
So, do protein shakes help with weight loss? The answer is both yes and no.
Ensuring you get enough protein each day supports healthy weight loss, particularly around the belly, and helps prevent weight regain. Including a protein shake in your diet is an effective way to boost your protein intake and activate your body’s muscle-building processes.
As always, it depends on your goals and how you plan to achieve them.