Can Protein Powder Help You lose Weight?

by CamilaGriffin 2170 views Weight Loss

Can Protein Powder Help You lose Weight?

If you are looking to lose weight, you might have heard that adding a protein shake to your daily diet might just be the secret to shred life. Protein is an essential nutrient if you are looking at weight loss. But how can this golden powder help you lose weight?

When adding protein to your daily diet, you’ll be adding extra nutrients easily and efficiently to your body. Here are some key points:

1: Keeps you fuller for longer:

Protein powders are great to keep you feeling fuller for longer. In a randomized study with overweight women, a high-protein breakfast showed that participants consumed fewer calories in the day when compared with the lower-protein/no breakfast group. Protein shakes are a convenient and easy way to add those extra nutrients, especially when you are in a rush!

2: Increase your metabolism:

Another reason why protein helps with weight loss is the fact that protein helps to increase your metabolism. The body requires more energy to digest protein, which means the body will burn more calories. But do not be fooled. You will still need to exercise to fully get the benefits of this wonderful powder.

3: Protein is an essential nutrient:

We all know that protein is an essential nutrient in a diet. You should be incorporating protein, fats and carbohydrates into your everyday diet. Protein is vital as it helps the body to repair cells as well as make new ones. It’s also very important for growth and development. 

4: Different protein sources:

The protein powder market offers many different types of protein; whether you are vegan or lactose intolerant, you'll be able to find the perfect protein supplement to incorporate into your daily diet.

Some of the most popular types include:

Whey protein: it is dairy-based, which is quickly absorbed by the body. Whey also contains all your essential amino acids.

Soy protein: a vegan version that is plant-based and contains all essential amino acids.

Casein protein: it is a slow-release type of protein, perfect to be taken before bedtime.

Pea protein: another popular plant-based protein with low non-essential amino acids cystine and methionine.

Rice protein: also plant-based with low essential amino acid lysine.

*Most vegan protein powders will have a combination of protein types, so it complements each other’s amino acids profile.


Adding protein powder to your diet can help you lose weight. This is an easy, safe and great way to add extra nutrients (protein) to your daily food intake, especially if you're time-poor and can't cook nutritious meals. But keep in mind to lose weight, ideally, you’ll need the proper ratio of calories in and calories out. 


Here are my top 3 protein powders:

Ultimate Plant Protein by BRaw

This vegan blend provides a blend of organic pea, brown rice and sacha inchi protein. It has added digestive enzymes, amino acid and superfood blend. This blend helps to support protein intake, better health, digestion performance and antioxidant consumption.

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Gold Standard 100% Whey by Optimum Nutrition

This whey blend is an industry leader when it comes to protein. It provides the right balance of essential and non-essential amino acids. This whey protein tastes great and is of high quality. Optimum Nutrition has some pretty amazing flavours as well!

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Lean Dessert by Genetix Nutrition Chef Series 

this casein protein is crafted from a high-quality milk casein protein plus it’s enriched with MCT oil, fibre and naturally occurring glutamine. This protein tastes amazing, and it comes in a range of flavours to help you curb those dessert cravings.

More Info

Rains TM, Leidy HJ, Sanoshy KD, Lawless AL, Maki KC. A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women. Nutr J. 2015 Feb 10;14:17. doi: 10.1186/s12937-015-0002-7.doi: 10.1186/s12937-015-0002-7. PMID: 25889354; PMCID: PMC4334852.



Health & Fitness Writer

I am a journalist/writer who loves the health and fitness industry. I graduated from the University of Queensland in 2008, and I have been involved in the fitness and health industry for many years. I have taught Body Pump in the past and competed at WBFF. I love writing and researching about nutrition and supplements. In my spare time, you'll find me at the beach.

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