Whey-Protein Shake Diet

Whey protein shakes are nutritious, convenient meal substitutes or additions that you can mix up anytime with just a scoop of powder and some water or milk. While having an occasional shake may help you improve your health and reach a goal weight, you shouldn't follow a diet that consists solely of whey shakes.

Function

You can use whey-protein shakes to either gain or lose weight. If you want to gain, you need to eat more calories than you burn every day, so use the shakes as snacks, or drink them with your meals. To slim down, you'll need to reduce calories, which you can do by using low-calorie shakes as regular meal replacements.

Nutrition Information

Whey protein powder, which is a cow's milk product, is sold in several varieties and flavors. A common, high-quality type that is typically unflavored is whey protein isolate, which is not fortified and has few added ingredients. Isolate protein powder contains approximately 110 calories, 2 g fat, 1 g carbohydrates, no fiber, 1 g sugar and 23 g protein per 30-g scoop. Fortified whey protein powders, which contain a variety of vitamins and minerals and some added sweeteners, are also available.

Benefits

ChooseMyPlate.gov notes that low-fat proteins, such as whey powder, can promote healthy repair, growth and development of muscle, bone, blood and skin tissue. Another significant benefit has to do with whey powder's ability to satiate. If your goal is weight loss, you may succeed on a whey-shake diet, because whey protein powder produces extended feelings of fullness, according to the Whey Protein Institute.

Limitations

Although whey shakes can be a healthy component of a weight-loss or weight-gain diet, they don't meet all of your nutritional needs. The Mayo Clinic website says that even fortified powders do not provide the disease-fighting compounds, anti-oxidants, phytochemicals and fiber that real foods contribute to a balanced diet. Consuming too much protein through whey shakes or any other source may also raise your risk of heart disease, cancer, liver and kidney problems or diverticulitis, according to registered Mayo Clinic dietitian Katherine Zeratsky.

Considerations

It's safest and healthiest to strive for balance in any diet plan, which will allow you to meet all of your nutritional needs while steadily working toward your goal. To figure out how best to incorporate whey shakes into your current eating plan, talk with your doctor or a registered dietitian who is familiar with your health history.