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High Protein Shakes For Weight Loss

Updated on November 25, 2014

Protein Shakes For Weight Loss

I've often found the claim that protein shakes are used in order to lose between four and six pounds of weight to be a little baffling. This article is an attempt to look at the veracity of this claim systematically, for instance, what role do high protein shakes perform with regards to weight loss? In short, what they are and whether they work.

The Basics

Protein shakes are dietary and body-building supplements that have become popular due to the claim that they can improve your health, make you lose weight and help build muscle mass. Note: Simply drinking a shake, without altering the context of your routine will have a negligible effect on any of these cases. In fact, it is recommended that people only digest .8 grams of protein per kilo of body weight, over-doing it can potentially lead to kidney problems and other unintended consequences.

With regards to weight loss, the weight loss mechanism is two-fold.

  • Protein helps build muscle mass, increasing your daily caloric allowance and helping you to burn excess fat.
  • Protein supplements, when accompanied by an appropriate diet, is a common strategy to burn weight. The 4-6 pounds a week figure is often stated as being an achievable ambition.

Health Concerns

Often DIY diets and the desire to rapidly build muscle mass causes many people to ignore the warnings about protein consumption. Contrary to popular myth, drinking protein shakes on their own will not make you lose weight. Some large portions can amass upwards of a thousand calories and a couple of hundred grams of protein.

A very high intake of protein can lead to bone loss and kidney damage. Large amounts of calories will make you gain weight, not lose it. Therefore, it is important to know the when-and-hows of protein shake consumption. 

Protein Shakes For Weight Loss

Protein shakes complement low-carb diet plans, but should not replace the need for a balanced diet. Ideally, protein shakes should be consumed early in the morning, or after exercising when the body's desire to rebuild and replenish is highest.

The most important thing to remember is that these shakes are not a substitute for food. They are food. In order to lose weight in a healthy manner, they will need to be incorporated in a diet as with any other product. Low-carb diet plans, in general, may be perfectly suited to integrate your shakes into due to carbs being restricted.

Additionally, just because you drink them, it is easy to forget that they can be highly caloric. They may replace certain portions of your meals, or even a meal entirely. But they certainly cannot be added to meals -- or you risk gaining weight and causing your body harm. Protein shakes are not a magic bullet

Protein shakes are probably better suited to those who wish to increase muscle mass. But building muscle also helps burn more fat passively.
Protein shakes are probably better suited to those who wish to increase muscle mass. But building muscle also helps burn more fat passively.

Protein Shake Recipes

Those of you who have tried to lose weight may have noticed that one lingering issue is that of curbing your appetite. In short, not all protein shakes taste good, and some will leave you crooning for real food. There are plenty of products that claim to satiate and taste good, but the only way to be sure is to make your own. Due to the booming business of protein shakes, it will also keep the price down noticeably. I've compiled a list for you to visit at your leisure for free healthy recipes:


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    • profile image

      Karin 4 years ago

      I personally tried SlimTime made by Minogue Medical and I loved

      it!!!! Delicious and I was able to lose weight! High in protein and low in

      carbs and fat

    • FitnessMarkLorie profile image

      FitnessMarkLorie 5 years ago from Longs, SC

      Certainly some good points. I prefer my protein shakes to be made out of nothing but natural stuff, no powders or anything. Additionally, milk will slow down your body's absorption of that shake, which means it benefits you to use water as a base....I know, that seems disgusting, lol.

    • profile image

      Lauren 6 years ago

      Great post. Very knowledgeable and realistic

    • thooghun profile image

      James D. Preston 6 years ago from Rome, Italy

      Thanks for your time Injured lamb! :)

    • Injured lamb profile image

      Injured lamb 6 years ago

      What a "when-and-hows of protein shake consumption" you have pointed out...thanks for the hub Thooghun...

    • profile image

      Zeeshan 6 years ago

      hi there thooghun, ur post was very knowledgeable. just a favor if you can help me in finding out a nice brand of protein shake that is available in the market that taste good as well. like i have heard there are protein shakes with vanilla, coco and other flavors. please give me few options to choose from please. thanks and appreciate ur help

    • licot profile image

      licot 7 years ago

      very nice...protein shakes you have...i want to try also so that i can maintain my weight and shapes...i will share this to my friends also...thank q for this post...

    • profile image

      robertpeter 7 years ago

      Nice Post Thooghun!! i just followed you!!!

    • thooghun profile image

      James D. Preston 7 years ago from Rome, Italy

      I agree Simone, I wrote a hub about the dangers of rapid weight loss :D

      Thanks for visiting!

    • Simone Smith profile image

      Simone Haruko Smith 7 years ago from San Francisco

      You make some excellent points. And I had no idea that over-consumption of protein could contribute to kidney and bone issues- jeez!! That's good to know @_@

      Ah! One thing- you mention that 4-6 pounds of weight loss a week is feasible, and I just wanted to throw in that it *is* but also that it's not necessarily safe. Heck, I lost TEN pounds in one week this year (a harrowing trip to China led to that), but it sure as heck wasn't healthy. Safe rates of weight loss (or gain) top out at about 2 pounds per week.