While protein shakes are commonly used by athletes trying to gain muscle mass and strength, they can also be used for weight and fat loss. The nutritional characteristics of protein shakes offer benefits that can help you manage your weight, but the rest of your diet needs to be in order as well. Although protein shakes can aid in weight loss when used as meal replacements, consult a doctor before using protein shakes or any other supplements.
Low Calorie Content
One benefit of using protein shakes as meal replacements is that they tend to be lower in calories than a typical meal or snack. Making a protein shake with one scoop of whey protein and water provides just 120 calories, or 6 percent of the daily suggested intake of 2,000 calories. This is much lower in calories than a 6-inch tuna sub, which provides 530 calories. Weight loss is achieved when you consume fewer calories than you burn on a consistent basis.
Low Carbohydrate Content
Protein shakes are beneficial for weight loss because they are contain low levels of carbohydrates. A typical protein powder contains just 3 g of carbohydrates per scoop, and mixing one scoop with 1/2 cup of milk would still provide just 9 g of carbohydrates total. Low carbohydrate content can be beneficial. Research from the February 2006 issue of the "Archives of Internal Medicine" found that low-carbohydrate diets may prompt more weight loss than low-fat diets.
High Protein Content
Bodybuilders and other athletes use protein supplements because they are higher in protein than other types of foods. Protein helps build muscle, but prioritizing protein in your diet can also help you lose weight. A study published in the October 2009 issue of "Nutrition, Metabolism and Cardiovascular Diseases" found that high-protein diets encouraged weight loss and increased fat loss compared to other diets.
High Amino Acid Content
Protein shakes are formulated to be complete protein sources, which means that they contain all of the essential amino acids that your body cannot synthesize on its own. In addition to spurring muscle protein synthesis, which drives muscle growth, amino acids may help reduce body fat and weight. A study from the June 2007 issue of the journal "Diabetes" found that the amino acid leucine could promote reduced body fat.
References
- LIVESTRONG.COM MyPlate: Calories in Optimum Nutrition Whey Protein
- LIVESTRONG.COM MyPlate: Calories in Subway Tuna Sub -- 6
- LIVESTRONG.COM MyPlate: Calories in Skim Milk
- "Archives of Internal Medicine"; Effects of Low-Carbohydrate vs. Low Fat Diets on Weight Loss and Cardiovascular Risk Factors: A Meta-Analysis of Randomized Controlled Trials; A.J. Nordmann et al.; February 2006
- "Nutrition, Metabolism and Cardiovascular Diseases"; High Protein Diets Decrease Total and Abdominal Fat and Improve CVD Risk Profile in Overweight and Obese Men and Women with Elevated Triacyglycerol; P.M. Clifton, K. Bastiaans, J.B. Keogh; October 2009
- "Diabetes"; Increasing Dietary Leucine Intake Reduces Diet-induced Obesity and Improves Glucose and Cholesterol Metabolism in Mice via Multimechanisms; Y. Zhang et al.; June 2007
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