A protein shake helps with weight loss when it replaces a meal or snack, not when it's simply added on top. Protein keeps you full for longer and helps you keep your muscles while you lose weight. But a shake on top of your normal food only makes your day fuller.
Below you'll read how to use a protein shake smartly, what to look out for and which mistakes I often see.
Why does a protein shake work for weight loss?
A protein-rich eating pattern gives more satiety in research and helps preserve muscle mass while losing weight. A shake makes it easy to have a protein-rich meal at moments when you're short on time. It's a tool, not a miracle cure.
When is the best time to use a protein shake?
- As breakfast, if you have little appetite or time in the morning. You can read more about this in protein shake as breakfast.
- As a replacement for lunch on busy days, so you don't reach for something impractical.
- Around exercise. See protein shake before or after exercise.
- When you get cravings in the evening, as an alternative to something sweet or crunchy.
How do you use a protein shake smartly?
- Replace a meal or snack. Count the shake as food, not as an extra.
- Make it with water or a dairy product of your choice. Choose what suits your day and wishes, and check the composition on the label.
- Also eat proper meals as usual with vegetables, protein and fibre. Shakes are a supplement to a varied eating pattern.
- Choose a shake you enjoy. What you stick with works best.
Which mistakes do I often see?
- Drinking a shake alongside a full meal instead of in place of it.
- Only drinking shakes and eating almost nothing else, so hunger and cravings build up.
- Expecting the shake to do everything, while sleep, stress and exercise count too.
You can read more about the trade-off between shakes and real food in is a meal replacement shake healthy? and best meal replacement for weight loss.
Where do you find a shake that suits you?
Have a look at the meal shakes and read on the losing weight with shakes page how to build them up over a week.
Would you like someone to look along with you?
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Frequently asked questions
Can I lose weight with protein shakes alone?
A shake can replace a meal, but your eating pattern needs to stay varied. Drinking only shakes over a long period is not advisable without consulting a doctor or dietitian.
How many protein shakes a day can I drink?
That depends on your overall eating pattern. Usually you have one or two a day as a replacement for a meal or snack, alongside regular meals.
When do you drink a protein shake to lose weight?
The best moment is when it replaces another, less nutritious moment, such as a rushed breakfast or a lunch on a busy day.
Does a protein shake make you fat?
Not in itself. It's about your total energy intake. A shake that comes on top of your normal food can contribute to gaining weight.
Sources: Leidy et al. (2015), The role of protein in weight loss and maintenance, American Journal of Clinical Nutrition; Voedingscentrum (protein).
About the author: Fajah Lourens is the founder of Killerbody (since 2015), has written books of which 350,000 copies have been sold in total, and is an NLP practitioner.
