Protein shakes for weight loss are powdered forms of protein. The protein in it is a result of a cheese-making process. When you blend it with milk or water, you'll have a milkshake-style drink. Increasing protein intake could increase muscle mass. It also lowers ghrelin, which is a hunger-stimulating hormone in the body. As a result, your appetite is suppressed. But it's not the only reason protein shake for weight loss has become popular. Another reason is its convenience. As it's easy to prepare, a protein shake is a convenient and quick solution to up your protein intake.

Getting to Know the Types of Protein Shakes

Several types of protein shakes are available on the market. They are derived from a variety of sources and formulations.

1. Most popular protein powders

• Whey protein powder Made from milk. Whey protein is the liquid that separates from the curds during the cheesemaking process. It contains a high amount of protein and lactose. If you're lactose intolerant, you may choose whey protein isolate, rather than whey protein concentrate.

• Soy protein powder This powder is the result of grinding soybeans into a meal, which is then processed to make a soy protein isolate. This soy protein isolate comes in powdered form and is used to make protein shakes. It's high in protein but low in carbs.

• Casein protein powder Casein protein powder comes from milk just like whey protein. However, it differs from whey protein because it is anti-catabolic. This means the powder provides a stream of amino acids to prevent muscle tissue breakdown.

Recommended Protein Shakes for Weight Loss

1. Products

• Organic Fuel Whey Protein Powder There are two types of protein present here: casein and whey. Both work together to help you build lean muscle and reduce soreness. The protein content is a whopping 26 grams and only a tiny amount of unrefined sugar is present. There are no sweeteners or artificial ingredients.

• Skinnygirl Protein Shake Perfect for lactose intolerant, this product is gluten-free. A single serving contains 80 calories and 12 grams of protein from milk protein concentrate. What's great about it is that it contains no sugar. Its sweetness comes from stevia and monk fruit extract.

• NITRO-TECH 100% Whey Gold The protein content comes from whey peptides and isolate. It has 24 grams of protein with 5.5 grams of Branched-Chain Amino Acids (BCAAs). The whey peptides in this product help to rapidly digest and absorb the protein, allowing you to recover faster.

2. Homemade Recipes

Here are some protein shakes to lose weight recipes that you can make at home. All of them contain protein powder.

• Vanilla coffee shake

It's great for coffee lovers. You will need a ripe banana, vanilla protein powder, unsweetened almond milk, brewed coffee, ice, stevia extract, and cacao nibs. Mix these ingredients using a blender. Process them until you get a creamy consistency. If you want a sweeter shake, you may add a few drops of stevia extract.

• Soy almond shake

This recipe calls for a cup of soy milk, one Tb of almonds, maple syrup, and your choice of protein powder shake. You may also opt to include some fruits like banana and mango. Mix them all in a blender for about a minute. You may add more soy milk, depending on your preferred consistency. If you don't like soy milk, you may opt for nonfat plain Greek yogurt. Don't blend longer than a minute because you may not see or taste the almonds.

• Spinach flax protein smoothie

Fruits le pineapple, banana, berries, mango, and avocado help to mask the spinach taste. In a blender, add these fruits, spinach, protein powder, flax meal, and chia seeds. Flax and chia seeds give this protein shake a great amount of fiber that makes you feel full for a longer time. If you can't stomach spinach, you may choose other leafy vegetables, like romaine lettuce or arugula.

• Oreo protein milkshake

Use skim milk, fat-free cottage cheese, Oreo cookies, vanilla protein powder, and stevia. It may be high in sugar because of the Oreo cookies and vanilla, however, the sugar content is naturally sourced from dairy. Its protein content is 19 grams.

Are There Risks in Taking Protein Shakes Regularly?

It's true that protein shakes can help you lose weight. However, it comes with some risks. Here are some of them:

1. Not a sustainable weight loss method

A protein shake is convenient for a busy person who can't go to the gym or prepare healthy food but still wants to lose weight. This shake is truly an attractive quick fix solution. Then again, the weight that you lose from this method is not sustainable. You may still end up eating more on top of your protein shake, which makes you gain weight.

2. Possible side effects

If you're just starting out this diet, you may experience some side effects like dizziness and headaches. If your protein powder contains a lot of fiber and you're not used to it, you'll experience increased bowel movements, making it uncomfortable for you to sustain a protein shake diet.

3. Insufficient nutrition

The use of protein shakes to replace one or more meals a day can help you lose weight. But you'll also miss out valuable nutrients like antioxidants, vitamins, and minerals. Additionally, you might not get enough fiber that you can find in other foods. These nutrients are vital to keeping your body healthy.

Wrap Up

Protein shakes are proven to help in losing weight. They are easy to prepare and very convenient for busy individuals. There are different types of protein powders and it's up to you to choose which one suits your taste. But, despite being useful in achieving your weight loss goal, protein shakes come with some risks. Furthermore, this weight loss method isn't sustainable.

To give you more details about protein shakes for weight loss, please watch this video: