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2-Week Fast Track | Protein Shake Diet Plan
Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Sign up now. I'm trying to lose weight. Could protein shakes help? Answer From Katherine Zeratsky, R. With Katherine Zeratsky, R. Show references Dennis EA, et al. A sensible diet will result in losing 1—2 pounds each week. So, for example, if you have 40 pounds to lose that means you'll face at least five months of eating this way. Also, can you take the time and effort to plan calorie-controlled meals and snacks? It is critical to the success of your diet that your snacks and your daily meal are nutritious and healthy so that you maintain a strong body.
You'll need to continue to buy a number of groceries in addition to protein shakes or protein powder. Lastly, you simply must ask yourself if you have the willpower to stick to it. When you have consumed your shake, you probably won't feel as if you have eaten what you are used to eating. It takes a lot of courage not to reach for another snack food, especially if you are surrounded by other foods at work or at home.
There isn't much point to drinking protein shakes once or twice a day if you overeat the rest of the time. In the end, trying to choose the best diet for you is a personal decision that only you can make. Every diet plan has its own pros and cons. Some people actually like a protein shake diet because it is convenient and you don't have to decide what to eat twice a day.
For others, protein powder weight loss isn't sustainable and they quit the program before they see results.
5-Day Protein Shake Diet
Get nutrition tips and advice to make healthy eating easier. Table of Contents View All. Protein Shake Diet. Should You Try It? Best Protein Powders. Was this page helpful? Thanks for your feedback!
1. Choose a protein
Sign Up. As the name implies, protein shakes are high in protein, but usually not much else. They're typically designed to help you meet increased protein needs during periods of intense exercise when it can be hard to get enough protein through meals alone.
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On the other hand, meal replacement shakes are designed to mimic a complete, low-calorie meal. In addition to protein, they also contain carbohydrates, fat, vitamins and minerals in balanced proportions to help you meet your daily needs of both macronutrients and micronutrients.
Protein shakes: Good for weight loss? - Mayo Clinic
Relying on protein shakes alone can set you up for nutrient deficiencies, whereas meal replacement shakes usually contain everything you need, at least for the short term. But, not all pre-packaged meal replacement shakes are the same. Some are high in sugar, while others are high in artificial sweeteners — neither of which are desirable. Drinking these shakes may help you lose weight in the short-term, but the benefits end there. If you opt for a pre-packaged meal replacement, make sure to check ingredient lists and choose ones with the least amount of additives and sugar.
Although meal replacement shakes are designed to mimic a meal by providing nutrients, vitamins and minerals that protein shakes may not have, there are other drawbacks. The vitamins and minerals in meal replacement shakes are synthetic and aren't absorbed by your body as easily or in the same quantities as the vitamins and minerals in real food. Meal replacement shakes also tend to be lacking in fiber, which is important for keeping you healthy and preventing constipation.
In addition, replacing meals with protein shakes or meal replacement shakes may be convenient, but it doesn't teach you how to make healthy choices on your own. When you eventually stop your protein shake diet, you may be unsure how to continue with a healthy eating plan that helps you sustain your weight loss. Your best bet for following a protein shake or meal replacement shake diet for a week is to make your own shakes.
That way, you can fully control the ingredients going into it, and you'll know exactly what you're getting. The key to making your own shakes is to add ingredients with different macronutrient profiles so you can optimize your intake of proteins, carbohydrates, fiber, fats, vitamins and minerals — and not just protein on its own. To make your own shake, start with a base of grass-fed milk or your favorite nondairy alternative, like almond milk or coconut milk. Add a handful of frozen berries, a couple of handfuls of spinach or kale and a source of healthy fat, like liquid coconut oil or avocado.