Do Protein Shakes Facilitate Weight Loss?

Whether protein shakes aid in weight loss or not is up for debate, with no one clear answer. Scientific evidence doesn’t indicate that protein shakes are of any help at all, let alone if they help one to lose weight.

What exactly is a protein shake and who consumes it?

Protein shakes are dietary supplements used for bodybuilding. Bodybuilders frequently add protein shakes in their diet.  It is often in powder form and is mixed with water, milk or juice. Generally, Protein powder is taken directly before and after exercising, or in place of a meal. Some types of protein are to be taken directly before and after a workout, while others are to be taken before going to bed. The idea behind this supplementation is that bodybuilders, because of their distinctive training methods and end-goals, require higher-than-average quantities of protein to support maximal muscle growth.

Does it aid in weight loss?

So do protein shakes really help you lose weight? The answer depends on you; the amount you consume in one shake, the amount of shakes you have. Apparently the most effective form of supplementation of protein shakes for weight loss is by having them in between meals. Your metabolism is at its maximum when you are eating meals every few hours. It is also suggested that people who are trying to lose weight should have 5-6 small meals each day.

Many people who follow rigid diets will find themselves hungry at bedtime. This leads to much suffering. A protein shake can be taken before you sleep to curb pangs of hunger. The amino acids in the protein shake may even help you get better sleep and help the release of fat burning growth hormones.

Moreover, protein shakes alone will be of little use if you are not exercising. If anything, the abundance of protein will be stored as fat, killing the purpose of these shakes in the first place.

Katherine Zeratsky on MayoClinic.com claims that protein shakes are of little when it comes to weight loss despite what manufacturers of these shakes may say. She goes on to say that the replacement of meals with protein shakes may reduce your caloric intake, leading to weight loss, to some degree. However there are a few things to consider. Firstly, if you live on just protein shakes then you will lack a number of nutritional benefits. Secondly, make no mistake, protein also contains its fair share of calories and too much protein may actually make losing weight more difficult than easy.

Our daily requirement of protein ranges between 46 to 56 grams, the amount may vary according to weight and health. If one has a balanced diet in which they are receiving the required amount of protein, then adding more protein doesn’t make much sense.

Conclusion:

It’s best to remember that the best way to lose weight is to burn more calories than you consume. Consumption of fruits, veggies, whole grains, lean proteins and a good amount of exercise is the way to go!