Protein shake diets are designed to kickstart weight loss by minimizing calorie intake and making you feel as full as you would when eating a regular meal. Standing in as meal replacements, high protein shakes satisfy daily protein needs and provide other various nutrients. Though a protein shake diet plan has the ability to produce quick weight loss results, it’s not really a sustainable method long term. (Keep reading – we’ll get to that in a bit.)
Protein shakes are good for providing the daily requirements of protein with fewer calories than regular food and can assist with weight loss and muscle mass gain as a result. The biggest concern with a protein shake diet is when protein shakes are used as the only source of food and nutrients. This type of diet could end up excluding various nutrients needed from regular meals to maintain a healthy balanced diet.
The Protein Shake Diet
Protein shakes generally offer as much protein as a regular meal, but with fewer calories. They can contain vitamins and minerals supplements to make sure you’re meeting nutrient requirements you’d normally get from food. They can also contain fruit and vegetable fiber to make you feel fuller, longer, while also reducing food cravings so you eat less.
The downsides are no matter what a protein shake program promises, it is impossible to get every nutrient from a single food source – so these programs are not a lasting, reliable weight loss solution.
The health risks and side effects of protein shakes for weight loss
A body missing any substantial amount of vitamins and minerals and other nutrients will begin to face problems with metabolism, effectively slowing down (and perhaps completely sabotaging) weight loss and long term weight management.
Even some of the most premier protein shake diets result in blood sugar spikes, thanks to hidden sweeteners and additives. Other unexpected side effects like vomiting, nausea, bloating, and gas can occur with various additives, contaminants, and sugar alternatives that are hard for the body to metabolize. People who replace three meals a day with these drinks could experience serious health consequences.
Protein shake formulas, programs, and powders aren’t as regulated as other foods and medicines because they are considered nutritional supplements.
How to do protein shakes for weight loss safely
You should always speak to your doctor and a registered dietitian nutritionist before subscribing to any protein shake program or self-designed protein shake weight loss method. Once you’ve reviewed your approach with these professionals, it’s still advised to only use these shakes as a supplement to meals for a very short period of time.
You should only consume 1-2 protein shakes on a daily basis, and make sure they complement your healthy diet. If you don’t normally eat enough vegetables, for example, choose meal replacement protein shakes that contain a generous amount of vegetable ingredients.
To enhance weight loss, eat nutrient-rich, low-calorie meals when not replacing a meal with a shake.
What can you do instead of protein shakes?
Kickstarting a weight loss regimen with protein shakes may be relatively safe, but it is generally advisable to instead adopt a weight loss program that helps you develop better habits and better relationships with food and fitness.
Whether you’re looking for a high-protein diet, plant-based protein diet, low calorie diet, low carb diet, you’re in good hands with Noom. A program like Noom can help you with meal planning and other factors that result in decreased body fat and better, lasting weight loss that doesn’t compromise on vitamins and minerals. It is a weight loss program designed for long term success and is tailored to your specific needs.