Drinking Protein Shakes to Lose Weight: Benefits and Risks

Drinking Protein Shakes to Lose Weight: Benefits and Risks
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The Protein Shake Diet

What exactly is a protein shake? Usually sold in powdered form, or sometimes as a ready-to-drink liquid, protein shakes consist of one or more of the following protein sources — soy, casein, whey, egg, or milk. They may contain a small amount of fat and carbohydrates. They are also generally enhanced with vitamins and minerals to provide a balanced source of nutrition. While these beverages were designed to give athletes and active people an added boost of nutrition, they also have become popular with people concerned with weight loss.

Why would you drink protein shakes to lose weight? They are a low-fat, low-carbohydrate, high-protein food. Nutrient enhanced, and with moderate calories, they are essentially a frothy, filling, liquid multi-vitamin. They were not intended to be taken as a substitute for meals, but rather a supplement to a healthy diet. Is the protein shake diet the perfect solution for losing weight?

Too Much of a Good Thing

While having a chocolate-flavored protein shake instead of potato chips to curb hunger in between meals, or a vanilla shake in the evening instead of a bowl of ice cream may be a great idea, there is a danger in forfeiting well-balanced meals for shakes. Be sure to consume three to five servings of fresh fruits and vegetables, five to six servings of whole grains, two servings of milk, yogurt, or other sources of calcium, and two servings of protein from sources such as nuts, legumes, tofu, fish, eggs, or poultry. Eat natural, whole foods as much as possible, rather than processed food products — they are easy for the body to digest and they are rich in bioavailable vitamins, minerals, amino acids, and enzymes. This foundational, balanced diet should be the priority when on a diet, and when already happy with your weight. Protein shakes can act as a healthy substitute for unhealthy snacks and fast food.

There is also a limit too how much protein the body requires. Protein is necessary for the building and repair of tissue. It is used to create hormones, enzymes, and body chemicals. It is essential for the well-being of bones, skin, muscle, hair, nails, teeth, and blood. How much protein does an average adult need? Two servings of protein-rich foods a day is recommended by the US Department of Health and Human Services. Active men and women may require a little more, but as a general rule, aim for between 45 and 56 grams. This means, if you drink a protein shake with 25 grams per serving, you only need 20 more grams. There are concerns that a very high consumption of protein can lead to an ammonia build-up in the body and an increased loss of calcium.

Protein Shakes in Moderation

A full protein shake diet may be detrimental as the body would be lacking in valuable antioxidants and other nutrients only found in whole foods. There would also be an imbalance of protein, fat, and carbohydrates in the body. Drinking protein shakes to lose weight in moderation however is a healthy way to gradually shed excess pounds if you are substituting low-calorie, nutrient-rich shakes for unhealthy snacks.

To make these beverages more beneficial, try integrating them into healthy meals. Blend a banana and one tablespoon of wheat germ into a vanilla shake for breakfast. Have a green salad for lunch, along with a strawberry shake. The protein will increase feelings of fullness, helping you make it through your day comfortably, without ever having to grab a candy bar or brownie to feel satisfied.

References

Osterweil, Neil. “The Benefits of Protein.” (WebMD) https://www.webmd.com/fitness-exercise/guide/benefits-protein

“Protein Shakes.” (WebMD) https://www.webmd.com/diet/protein-shakes

“Protein Shakes: Good for weight loss?” (Mayo Clinic) https://www.mayoclinic.com/health/protein-shakes/an01332

Photo Credit

photo by: I yudai (CC/flickr) https://www.flickr.com/photos/y\_i/459143672/