Whey Protein Shakes & Weight Loss

For some people, whey protein shakes seem to be an answer in their weight loss journey. These shakes are touted for everything from gaining muscle mass to raising your metabolism. Nutrition professionals, though, are still unsure as to whether whey protein shakes are a strong part of a weight-loss program.

Types

Whey protein shakes come in two forms: powder and ready-made. Powder whey protein needs to be mixed with water or milk to make a shake. Ready-made whey shakes are premixed and you can drink straight from the can or bottle.

You can purchase whey protein shakes that are either high or low in calories. High-calorie whey protein shakes or powders are used by weightlifters wanting to gain weight; these shakes also have more carbohydrates and fats. For weight loss, choose a low-calorie whey protein shake that has fewer carbohydrates and fats.

Function

According to Katherine Zeratsky, a nutritionist at the Mayo Clinic, protein shakes can give you a lower daily calorie intake and help with weight loss. This is only true if you replace meals with protein shakes. If you add the whey protein shakes to your existing meal plan, you will be adding calories -- and weight.

Benefits

Researchers from the University of Southern Maine discovered that people who drank high-protein, low-carbohydrate meal replacement shakes burned more energy than the low-protein, high-carbohydrate options. If you combine this with an overall diet and exercise program, this may equate to burning more calories and ultimately losing weight.

Misconceptions

Despite marketing claims, whey protein shakes alone will not make you lose weight. Whey protein shakes do have calories, and you do have to reduce your calorie intake to lose weight. If you start drinking too many protein shakes, Zeratsky is concerned that you will miss many of the nutrients from whole foods, which your body needs for its long-term health.

Considerations

Purdue University did a study on postmenopausal women using high-protein diets to lose weight and found that this can lead to rapid bone density loss, reports Medical News Today. The women in the study, who were on high-protein diets that included meat, lost bone density more quickly than the women who were on a diet with more typical protein levels.

Warning

MayoClinic.com advises talking to your doctor before starting a high-protein diet. This includes one that uses whey protein shakes. If you have kidney or liver disease, diabetes or if you are pregnant, trying to conceive or breast-feeding, your doctor may advise you to use another diet plan that won't be so taxing on your body.

References

• MayoClinic.com: Protein Shakes: Good for Weight Loss?
• "Nutrition"; Diet-Induced Thermogenesis: Variations Among Three Isocaloric Meal-Replacement Shakes; C.B. Scott, R. Devore; Jul.-Aug. 2005
• Medical News Today: Weight Loss From Higher-Protein Diets Effective But May Lower Bone Density In Postmenopausal Women
• MayoClinic.com: Are High-Protein Diets Safe for Weight Loss?