This is an archived article and the information in the story may be outdated. Please check the time stamp on the story to see when it was updated last.
In a perfect world you should be able to gather all the nutrients you need from the whole foods you’re including in your diet. Eating a well rounded selection of fruits and vegetables, protein, healthy carbs and fat is going to be your best bet for achieving sustainable weight loss and allowing you to feel full and satisfied after your meal, leading to feeling better in your body. However, sometimes, whether it be due to a particular eating restriction or food intolerance, it can be difficult to gather the important nutrients you need from whole foods.
In this case, turning to supplements is the next best thing for nourishing your body for weight loss or maintenance. There are a variety of supplements you could include in your diet, and from fiber to collagen they all have their own individual benefits to promote your overall well being. But if you’re looking to lose weight in a healthy and manageable way, there’s one powder supplement that experts agree you should be relying on specifically to offer you the best results with the least amount of effort.
Protein is one of the key macronutrients needed for healthy weight loss as it fuels your muscles, boosts your metabolism, and promotes increased satiety after meals, in turn keeping you from overeating. If you aren’t getting enough protein in your diet, adding a protein shake into your eating habits can make a significant difference in your health, even making it easier for you to lose weight over time.
However, not every protein powder is created equal, and whey protein is going to give you the best chance for bolstering your wellbeing. “Whey protein has consistently been found to help support lean muscle mass and assist with weight loss. There are many whey protein brands on the market of whey protein concentrate or isolate,” says registered dietitian Ana Reisdorf. “Look for a product with less than 10g of sugar per serving and at least 20 grams of protein.”
Whey protein in particular is great for muscle growth and weight loss because of the particular ingredients it’s composed of. “Whey protein helps with muscle growth because it contains leucine, an amino acid that promotes muscle building. Because muscles help you burn fat and calories, protein helps to preserve and build them up,” explains registered dietitian Jay Cowin, NNCP, RNT, RNC, CHN, CSNA.
Pairing your daily protein shake with exercise as well will only further solidify your weight loss success, as the more muscle your body has, the more fat it will naturally burn, increasing your metabolism and allowing you to eat more while continuing to lose weight with ease.
As for how much whey protein you should be consuming to reach your goals, one scoop per day in combination with a plant-based milk should be plenty to kickstart muscle growth and give your metabolism a natural boost. “General daily servings is one to two scoops that you can spread out throughout the day to mix for consumption: one meal replacement, a snack replacement, before going out to eat to curb overeating, or after a workout,” suggests Cowin.
Whey protein is derived from dairy, made up of casein and whey, so if you do struggle with lactose intolerance, you may be better served locating a plant based protein powder that is low in sugar. It’s also important to note that not all whey protein is healthy, so double check that you’re keeping your sugar intake when making your selection.
Drinking protein shakes each day, whether as a meal replacement or an addition to your diet can make a major impact on your weight loss journey, limiting overeating and maximizing the nutrients you’re consuming to fuel your body. Throw a handful of fruit into your shake for an added serving of vitamins, minerals, and antioxidants, and you have a snack which tastes delicious and helps to support your overall health. Switch out your chips and dip or handful of pretzels for a protein shake and your muscles and metabolism will thank you as you grow stronger while staying well nourished.
