How to Lose Weight with Protein Shakes

Use low calorie shakes with protein for weight loss

protein shake diet for weight loss
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As a weight loss guide I am often asked how to lose weight with protein shakes. There are many protein powders, premeasured mixes and commercial drinks that might make this strategy an easy choice. But can you really lose weight with a protein shake diet plan?

What Is a Protein Shake Diet?

A typical protein shake diet will replace one or two meals per day with a pre-purchased shake or one you prepare yourself using a whey or soy-based protein powder and some form of liquid.

Many dieters use water because it doesn't add calories, but you can also use milk or juice.

Let's take a look at one popular protein diet meal plan and consider a few points that may help you decide whether or not it's right for you.

Daily Meal Plan

  • Two protein shakes (usually 200-300 calories each)
  • Three small snacks (usually 100 calories each)
  • One full meal such as dinner (400-500 calories)

Should You Try a Protein Shake Diet?

Making the choice to follow a liquid protein diet plan is a highly individual thing. In short, yes, you can lose weight with protein shakes. A diet that reduces caloric intake will help you to slim down regardless of whether the calories come from solid food or liquid food. And since the protein shakes usually have fewer calories than the meals you would typically consume, you will probably see results.

In addition, when you boost your protein intake with shakes or smoothies, you help your body to maintain muscle mass.

You might even gain muscle if you are also doing strength training workouts at home or at the gym. A body with more muscle will burn more calories all day long than a body that has more fat.

Before You Try a Protein Shake Diet

The first thing you must ask yourself is if you can manage your daily schedule if you eat only one real meal each day.

A protein shake isn't a meal, it's a meal replacement. It can be a shock to your system to go from eating three meals a day to drinking two of them.

You should also consider how long you can maintain this type of liquid diet. A sensible diet will result in a 1-2 pound loss 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 will power 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. Others see them as too extreme and restrictive. If you decide to go on a liquid protein diet, or any other restrictive diet plan please consult your doctor first.

*Edited by Malia Frey, Weight Loss Expert

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