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People often associate protein powders with muscle gain. However, they can also assist people with weight loss by helping them feel full for longer.
- Best for easy digestion: Ora Organic So Lean & So Clean Plant-Based Superfood Protein | Skip to review
Having enough protein can help boost metabolism, reduce appetite, and lose fat without losing muscle. This all contributes to weight management.
Medical News Today has tested some of the products below. Reviewers may have received some products from the manufacturers for free, which does not influence their review. All opinions are the reviewers’ own.
Below is a comparison table of the best protein powders for weight loss in this article.
| Price | Protein per serving | Calories per serving | Flavors | |
|---|---|---|---|---|
| Orgain | from around $22.79 | 21 g | 150 | • Creamy Chocolate Fudge • Chai Latte • Churro Caramel Swirl • Natural Unsweetened |
| Premier | from around $22.91 | 30 g | 150 | • Chocolate Milkshake • Vanilla Milkshake • Cafe Latte |
| NOW Sports | from around $24.26 | 24 g | 130 | • Unflavored |
| Optimum Nutrition | from around $44.99 | 24 g | 120 | • 22 different flavors, including: • Extreme Milk Chocolate • Vanilla Ice cream • Double Rich Chocolate |
| Naked | from around $22.79 | 25 g | 120 | • Chocolate • Vanilla • Strawberry • Unflavored |
| GNC | from around $28.49 | 30 g | 170 | • Chocolate Fudge • Vanilla Cream • Strawberry |
| Thorne | around $55.10 | 21 g | 100 | • Chocolate • Vanilla |
| Ora Organic | from around $33.29 | 22 g | 130 | • Unflavored • Vanilla • Vanilla Chai |
| NuFyx | from around $4.90 | 18 g | 100 | • Creamy Vanilla • Dreamy Chocolate • Plain |
| Dymatize | from around $31.76 | 25 g | 120 | • Cafe Mocha • Chocolate • Rich Chocolate • Cookies & Cream • Strawberry • Gourmet Vanilla |
| Muscle Milk | from around $23 | 32 g | 280 | • Chocolate • Vanilla |
| NutraBio | from around $47 | 25 g | 120 | • Vanilla |
Medical News Today chooses products that meet the following criteria:
- Price: Products suit a wide range of budgets.
- Ingredients: Products list all ingredients clearly, with manufacturing processes outlined.
- Safety: Products contain ingredients deemed safe for ingestion.
- Reputation: Products are from businesses that adhere to industry best practices.
Medical News Todayfollows a strict product selection and vetting process. Learn more here.
People may wish to consider the following factors when purchasing a protein powder for weight loss.
Ingredients
When choosing a protein powder, people should choose one that is low in calories and carbohydrates and high in protein. Some people may avoid products with additives and some manufacturers may add sugars and artificial ingredients to make the powder enjoyable.
Protein source
People should consider the protein source, as this determines the quality of the protein powder. Some sources, like whey protein, are complete proteins because they contain all the essential amino acids. Other sources, such as plant-based proteins, may not be as complete but will be a more suitable source for vegans.
Some
Dietary needs
People should choose a protein powder that fits their dietary needs. For example, vegans may select a vegan-friendly protein powder containing plant-based proteins like peas, hemp, or rice.
People looking for a dairy-free protein powder may choose one with dairy-free ingredients such as soy or pea protein. Alternatively, those who follow a gluten-free diet may wish to consider gluten-free protein powders.
Taste and texture
People may wish to choose a protein powder brand with various flavors. Others may wish to look for an unflavored powder.
The texture is also important, especially if a person wants a powder to mix with other ingredients. Some powders may be gritty or chalky, while others have a creamier texture and may be preferable.
Customer reviews
When choosing a protein powder, people may wish to read customer reviews. This can give them an idea of the quality of the product and how well it works for other people. For example, some people may have experienced side effects from a particular product.
Price
The price of protein powder can vary depending on the brand and product quality. People may wish to compare prices before purchasing and look for any money-saving promotions or discounts. Some companies may offer taster sachets of its protein powder so people can try them before investing in a tub.
Product quality
People should check the product’s quality before purchasing. The Food and Drug Administration (FDA) has
These CGMPs prevent the manufacturers from adding the wrong ingredients to the products. It also reduces the chance of contamination or improper labeling.
Some independent organizations put their products through third-party testing. This shows the consumer that the product contains the ingredients listed on the label and is contaminant-free.
A
However, people must also focus on eating a balanced diet, exercising regularly, and taking protein for best results. The
There are three main ways protein may help with weight loss:
It may help people feel fuller for longer
Protein is one of the most satiating macronutrients. It
Proteins
It may help increase people’s metabolism
A person’s metabolism is responsible for converting calories into energy. Muscle mass is the main factor in a person’s metabolic rate. Consuming more protein and regular exercise may help build muscle mass. Therefore, more muscle mass may result in a healthier metabolism and
It may help people maintain a calorie deficit
If a person feels fuller for longer, they are less likely to eat more food than they need, keeping their body in a calorie deficit.
A person’s body uses more energy when digesting protein than other macronutrients such as fats and carbs. This means that people may also burn more calories and body fat.
People should not replace a balanced diet with protein shakes. As with all foods, too much protein may add too many calories to a person’s diet and cause weight gain.
Consuming protein shakes may make maintaining a calorie deficit easier by managing hunger but taken on their own, they will not help a person lose weight.
Balance is the key to successful weight loss, and other factors must be considered. These
Changing lifestyle habits
This involves a lifestyle with healthy eating patterns and regular physical activity, although sleep, age, genetics, diseases, medications, and environments can also contribute to weight management.
Setting realistic weight loss goals
The CDC recommends gradual, steady weight loss of about
Healthy eating
A healthy eating plan should
- fruits
- vegetables
- whole grains
- fat-free or low fat milk and milk products
- protein foods, such as seafood, lean meats, eggs, legumes, soy products, nuts, and seeds
Food should be low in added sugars, sodium, saturated fats, trans fats, and cholesterol. Additionally, calorie consumption should stay within the person’s daily calorie needs.
Physical activity
People should aim to get
Before starting any weight loss journey, people should consult with a healthcare professional or dietitian to ensure that their chosen diet is sustainable and compatible with any health conditions they may have.
There is no one-brand-fits-all protein powder for weight loss. People should choose a high-quality product containing all the essential amino acids when purchasing a protein powder. Additionally, it should be high in protein but low in fats, carbohydrates, and calories.
High-quality protein powder will help people lose weight if it contains a high amount of protein and is low in fats, carbohydrates, and calories.
The type of protein people choose is a matter of choice and dietary requirements. For example, someone with no intolerances or allergens may choose a whey protein or casein protein powder. Both are high in nutrients, boost the metabolism, and promote weight loss.
People who follow a vegan or vegetarian diet may choose a plant-based protein powder. These protein powders are lower in calories and fats than their animal-based counterparts.
Research reports that plant protein may offer similar benefits to whey protein and that the amount of protein is more important than the type.
Yes, protein powder can aid in weight loss if people combine it with a calorie-controlled diet and exercise program.
Protein powder may help people lose weight with a healthy lifestyle, such as healthy eating and regular exercise.
When purchasing a protein powder, people should always opt for one that has been third-party tested and contains all the necessary nutrients and amino acids.
A person should consult a healthcare professional or dietitian before purchasing a protein powder and commencing any weight loss program to ensure that both are compatible with their health conditions.