Protein shakes are becoming the new fad when it comes to losing weight and they remain popular among athletes. These shakes come in a variety of flavors and are packaged in both liquid and powder forms. Most protein shake mixes and some pre-made shakes get their protein from soy. Others may use a dairy or egg base.
The average adult needs 60-70 grams of protein a day. As long as you are eating a healthy, well-balanced diet, adding extra protein - such as in the form of protein shakes - isn't necessary.
Some shakes are said to be effective for those who would like to lose weight as protein shakes can be an easy and affordable way to get a lean protein serving. However, it is important to remember that protein contains calories so consuming too much extra protein can actually make losing weight more difficult. Weight loss is achieved by controlling calorie intake and increasing the number of calories burned through physical activity.
So for weight loss – can a protein shake be used as meal replacement? Some medical professionals would argue that the only purpose of a protein shake is to increase protein intake or to supplement a diet for someone who is ill.
Other research supports the benefits of protein shakes/meal replacements for weight loss. For example, research from a Johns Hopkins study just published in a diabetes journal found that a diet using portion-controlled meal replacements yielded significantly greater initial weight loss and less regain after 1 year of maintenance than a standard, self-selected, food-based diet. There are other studies that support the fact that calorie control is easier to manage on a partial meal replacement diet; participants can lose weight more quickly and achieve their goals faster and before they lose motivation. It is very important for weight loss maintenance that there is a plan in place after the use of the meal replacement protein shakes to avoid weight regain.
In summary, you can’t replace all the nutrition you need in a protein shake, but a partial program that consists of a meal and 2 shakes each day can result in significant weight loss. The meal replacement should be a temporary add-in for weight loss only. Finally, be sure check with your doctor before taking meal replacements for weight loss – having too much protein can be very hard on the kidneys or can lead to an imbalance in electrolytes, which can lead to heart damage.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.