Can You Lose Weight Drinking Protein Shakes to Replace 2 Meals a Day?
Image Credit: wmaster890/iStock/GettyImages
Protein shakes support muscle growth and repair after exercise and they can be a quick meal replacement when you're on the go. Drinking two protein shakes instead of full meals daily may help you lose weight, but it isn't really a long-term weight management solution.
Do you want to lose weight or be healthier? Join MyPlate Calorie Counter and get access to free meal plans, healthy recipes and at-home workouts. You'll also get daily calorie and macro goals for your fitness journey. Don't miss your chance for amazing results. Sign up today!
These shakes make it easy to cut calories, but at some point, you'll return to whole foods and won't have learned a sensible way to eat. Even if you do decide this is your ticket to weight loss, carefully choose the shakes you consume and consider whether they're the best options for your health goals.
You can lose weight replacing two meals a day with protein shakes, but it may not help you keep the weight off in the long run.
Potential of Protein Shakes
You can purchase protein shakes from the refrigerator case at your gym or health food store. Alternatively, make your own homemade protein shake by mixing liquid and other ingredients with a powdered protein — either whey, soy or another vegetarian version.
A protein shake usually contains about 20 grams of protein per serving and varies in calories. Avoid shakes marketed to bodybuilders or those with sweeteners and other carbohydrates added; they often have a high calorie content.
A very small study of seven people published in a 2013 issue of the Journal of Chiropractic Medicine found that drinking two protein shakes as meal replacements per day for 21 days led to significant weight loss.
These participants underwent a complete "dietary purification" program, however, in which their food intake was closely monitored and restricted. They were also provided with additional weight-loss supplements at various times during the program.
A protein shake may help curb hunger, making a low-calorie diet easier to follow. A study published in the journal Obesity in 2007 showed that a high daily protein intake can help increase your metabolism slightly and decrease your appetite. When dieting, an intake of 30 percent of daily calories from protein seemed to diminish the effects of ghrelin, a hormone that stimulates appetite.
Protein shakes do help contribute to a high daily protein intake, but not any more than protein obtained from whole foods. For example, a 3.5-ounce serving of skinless, light-meat chicken or flank steak provides 25 or 27 grams of protein, respectively, along with additional nutrients.
If you rely on supplements for most of your meals, you miss the valuable components of whole foods, such as phytonutrients, fiber and healthy fats. Protein supplements are best used as an occasional meal replacement when time or logistics doesn't permit whole food. For example, drinking a protein shake may be convenient if it helps prevent a fast food run or candy bar snack.
Protein Shakes With Exercise
Protein shakes prove valuable after a tough strength-training or endurance workout. The International Society of Sports Nutrition (ISSN) notes that heavy exercisers benefit from additional protein, especially around the time of their workout. The ISSN also maintains that the branched-chain amino acids found in whey and casein protein powders may help improve exercise performance and recovery.
Exercise should be part of any healthy lifestyle, especially when you're trying to manage your weight. Strength-training, in particular, helps you maintain lean muscle mass as you lose weight, which keeps your metabolism humming. If you use a protein shake to replace a pre-workout and post-workout meal, you could support the benefits of that workout and recover from it sooner.
Each pre- and post-workout shake should only contain 150 to 200 calories so you don't consume too many calories in addition to your meals. Mix whey protein in water or low-fat milk, or blend a scoop with 1/2 cup of skim milk, a handful of blueberries and ice.
Composition of Protein Shakes
Ready-to-drink protein shakes are sometimes contaminated with heavy metals, according to tests performed by Consumer Reports in 2010. When these shakes are used daily, this contamination could pose a health risk.
Make your own meal-replacement protein shakes so you can tweak the nutritional content and minimize exposure to potential contaminants. Use powdered protein, fresh fruits and vegetables, a teaspoon or two of healthy fat — such as nut butter, coconut oil or flax meal — and milk or water.
Watch the proportion of extra ingredients you add to the shake, though. You can easily raise a shake's calorie count if you add too much banana, peanut butter, honey or juice. You may end up with more calories than you'd have eaten in a nutrient-dense salad containing chicken breast, raw vegetables, a sprinkle of sunflower seeds and olive-oil dressing.
FAQs
Protein shakes support muscle growth and repair after exercise and they can be a quick meal replacement when you're on the go. Drinking two protein shakes instead of full meals daily may help you lose weight, but it isn't really a long-term weight management solution. Do you want to lose weight or be healthier?
Can you lose weight by replacing two meals with protein shakes? ›
Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight. But in time you'll need to start eating solid food again. Eating solid food may cause excess weight to return if you don't make smart food choices.
Can I drink a protein shake two times a day for weight loss? ›
The amount of protein shakes you should drink per day depends on your body and your individual goals. Many gym-goers consume between around 2-5 protein shakes per day, based on the 1.4-2g protein per kilogram of bodyweight per day rule.
Is it bad to have 2 meal replacement shakes a day? ›
If you're looking for a calorie deficit, replacing one meal a day with a shake will help to ensure that you aren't sneaking in more calories than you're intending, but with most shakes averaging 150-200 calories, replacing more than one meal might deny your body the energy it needs to function correctly.
How much weight loss on 2 shakes a day? ›
With a meal replacement you could create a 500-calorie deficit a day, which means you can lose 1 lb a week. However, if you create a larger calorie deficit of 2,500 by replacing two meals a day with a meal replacement, eat a healthy meal, and include exercise; you can safely lose up to 5 lbs a week.
What happens if I only drink protein shakes for a week? ›
"It's important to not rely solely on protein shakes as a source of calories or nutrition, as this may stall weight loss or lead to weight gain," cautions Best. "Continue to incorporate whole foods into your diet. Whole foods offer a variety of nutrients, fiber and other health benefits.
What happens if you only drink 2 protein shakes a day? ›
Can you drink 2 protein shakes a day? Drinking two protein shakes a day should be safe for most people. There are no negative effects on the kidneys with high-protein diets providing up to 3.3 grams of protein per day in healthy people without renal disease.
Which protein is best for weight loss? ›
The Best Protein Sources
- Lean meats.
- Seafood.
- Beans.
- Soy.
- Low-fat dairy.
- Eggs.
- Nuts and seeds.
Without exercise, the extra protein from the shakes might not be used well by your body. This could lead to issues like gaining too much weight or not having enough muscle strength. In the long term, it might also affect things like your heart health or how your bones stay strong.
What is a good meal replacement for weight loss? ›
Summary: Compare the Best Meal Replacement Shakes in 2024
| Product | Forbes Health Ratings | View More |
|---|
| BOOST High Protein with Fiber Complete Nutritional Drink | 5.0 | Shop Now |
| Orgain Vegan Organic NutritionPlant Based Nutritional Shake | 4.2 | Shop Now |
| OWYN Meal Replacement Shake | 4.0 | Shop Now |
| Fairlife Core Power Protein Milk Shake | 3.7 | Shop Now |
1 more rowJan 23, 2024
With the Slimfast plan, you eat two Slimfast meal replacements, three 100-calorie snacks (Slimfast snack bars, fruits, veggies, or even nuts), and one 500-calorie meal that you provide. With this plan you can eat 6 times per day. The program says you can lose a safe 1 to 2 pounds per week with this strategy.
How to lose weight fast with protein shakes? ›
The best way to enhance weight loss when following a protein shake diet is by eating nutrient-dense, low-calorie foods between shakes. Eggs, lean meats, lentils, fruits, and vegetables are excellent foods to eat to round out a protein shake diet.
How much weight can I lose in 3 weeks with meal replacement shakes? ›
With a meal replacement you could create a 500-calorie deficit a day, which means you can lose 1 lb a week. However, if you create a larger calorie deficit of 2,500 by replacing two meals a day with a meal replacement, eat a healthy meal, and include exercise; you can safely lose up to 5 lbs a week.
What is the healthiest meal replacement shake? ›
Huel Complete Powder Black Edition
Plus, each shake contains all essential vitamins, minerals, and amino acids with no artificial sweeteners or gluten. We like Huel because the company makes true meal replacement shakes, and this Black Edition is a nutritionally complete option.
Why am I still hungry after meal replacement shakes? ›
There are some downsides though that explain why meal replacement shakes often don't satisfy you for long. The little fibre in meal replacement shakes means there's nothing to 'bulk' them up and fill your stomach. The fact that they're liquid also means they're digested quickly, leaving you hungry soon after.
How many meal replacement shakes a day to lose weight? ›
Meal replacement shakes can help you feel full while consuming fewer calories ( 5 ). Several studies suggest that replacing one or two meals per day with a healthy meal replacement shake may speed up weight loss ( 6 , 7 , 8 ).
What meal should I replace with a protein shake to lose weight? ›
Protein shakes are good for weight loss because they are satiating and may boost metabolism. Replace a meal, like dinner, with a low-calorie, no added sugar protein shake to lose weight. It's best to make your own protein shake with fruits, nut butter, and a sugar-free protein powder.
Does replacing a meal with a protein shake help you gain weight? ›
Yes, meal replacement shakes can help with weight gain, this is because they are high in protein, contain 400 calories per serving, and can be consumed alongside a regular diet. Their primary use is for weight loss, and as a replacement for regular meals, which is why there is some confusion on this subject.
How much weight can you lose by replacing a meal with a shake? ›
The group using weight loss shakes lost 12.3% of their body weight while the group following the food-based meal plan lost 6.9% of their body weight. This study indicates that by consuming weight loss shakes, the participants were able to lose weight to the tune of 0.77% of their initial body weight in a week.
