Protein shakes: Good for weight loss? - Mayo Clinic

COVID-19 Advice updates and vaccine options

Find out about COVID-19, COVID-19 vaccines, and Mayo Clinic patient and visitor updates. Skip to site navigation Skip to Content This content does not have an English version. This content does not have an Arabic version.

Appointments at Mayo Clinic

Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment Healthy Lifestyle

Weight loss

Products and services

I m trying to lose weight Could protein shakes help

Answer From Katherine Zeratsky, R.D., L.D. Makers of protein shakes may say that their products help lower body fat or promote weight loss. But protein shakes aren't a magic way to lose weight. Some studies find that consuming a higher than usual amount of protein in your diet may offer benefits. For example, eating or drinking products that are high in protein may help you lower body fat, keep lean muscle, feel full and lose weight. But evidence is limited. And studies often test many protein sources and not only protein shakes. Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight. But in time you'll need to start eating solid food again. Eating solid food may cause excess weight to return if you don't make smart food choices. And if you rely too much on protein shakes to replace daily meals, you'll miss out on the healthy benefits of whole foods. Since protein has calories, consuming too much can make it harder to lose weight. This can happen if you drink protein shakes along with your usual diet and you're not eating less calories or exercising. The Dietary Guidelines for Americans state that an average adult needs about 46 to 56 grams of protein a day. This amount depends on your weight and overall health. As long as you're eating a healthy diet, you likely don't need to add extra protein through protein shakes or other sources. Keep in mind that the key to losing weight is burning more calories than you consume. Choose healthy foods, such as: Fruits Vegetables Whole grains such as brown rice or whole-wheat bread Low-fat or fat-free dairy products such as milk, yogurt and cheese Protein-rich foods such as skinless chicken breasts, eggs, fish, beans, peas, lentils, soy products, nuts and seeds And avoid eating too much food with added sugars, salt or saturated fat. Also add physical activity to your daily routine. Aim for about 30 minutes of activity, such as brisk walking, most days of the week. And do strength training of all major muscle groups at least two times a week. With Katherine Zeratsky, R.D., L.D. There is a problem with information submitted for this request. Review/update the information highlighted below and resubmit the form.

From Mayo Clinic to your inbox

Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. ErrorEmail field is required ErrorInclude a valid email address Learn more about Mayo Clinic’s use of data. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Subscribe!

Thank you for subscribing

You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

Sorry something went wrong with your subscription

Please, try again in a couple of minutes Retry

Phentermine for weight lossVitamin B-12 injections ShareTweet April 27, 2022 Show references AskMayoExpert. Healthy diet (adult). Mayo Clinic; 2022. Healthy eating for a healthy weight. Centers for Disease Control and Prevention. www.cdc.gov/healthyweight/healthy_eating/. Accessed April 6, 2022. Protein foods. U.S. Department of Agriculture. https://www.myplate.gov/eat-healthy/protein-foods. Accessed April 6, 2022. Colditz GA. Healthy diet in adults. https://www.uptodate/contents/search. Accessed April 6, 2022. 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed April 6, 2022. Van Baak MA, et al. Dietary strategies for weight loss maintenance. Nutrients. 2019; doi:10.3390/nu11081916. Cuenca-Sanchez M, et al. Controversies surrounding high-protein diet intake: Satiating effect and kidney and bone health. Advances in Nutrition. 2015; doi:10.3945/an.114.007716. Kim JE, et al. Effect of dietary intake on body composition changes. Effects of dietary protein intake on body composition changes after weight loss in older adults: A systematic review and meta-analysis. Nutrition Reviews. 2016; doi:10.1093/nutrit/nuv065. Hector AJ, et al. Protein recommendations for weight loss in elite athletes: A focus on body composition and performance. International Journal of Sport Nutrition and Exercise Metabolism. 2018; doi:10.1123/ijsnem.2017-0273. Duyff RL. Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. Houghton Mifflin Harcourt; 2017. Raymond JL, et al., eds. Krause and Mahan's Food & the Nutrition Care Process. 15th ed. Kindle edition. Elsevier; 2021. See more Expert Answers

Products and Services

The Mayo Clinic Diet OnlineBook: The Mayo Clinic Diet

See also

Alli weight-loss pillApple cider vinegarBariatric surgeryBiliopancreatic diversion with duodenal switch (BPD/DS)Coconut oil for weight lossDietary supplements for weight lossEndoscopic Intragastric BalloonEndoscopic sleeve gastroplastyEndoscopic Sleeve Gastroplasty (Gastric Sleeve)Gastric bypass (Roux-en-Y)Weight-loss surgeryIntragastric balloonPhentermine for weight lossPrescription weight-loss drugsBiliopancreatic diversion with duodenal switchRoux-en-Y gastric bypassSleeve gastrectomyVitamin B-12 injectionsNatural diureticsWeight-loss surgeryShow more related content

Advertisement

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Advertising & Sponsorship Policy Opportunities Ad Choices

Mayo Clinic Press

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Mayo Clinic on Incontinence - Mayo Clinic PressMayo Clinic on IncontinenceNEW – The Essential Diabetes Book - Mayo Clinic PressNEW – The Essential Diabetes BookNEW – Mayo Clinic on Hearing and Balance - Mayo Clinic PressNEW – Mayo Clinic on Hearing and BalanceFREE Mayo Clinic Diet Assessment - Mayo Clinic PressFREE Mayo Clinic Diet AssessmentMayo Clinic Health Letter - FREE book - Mayo Clinic PressMayo Clinic Health Letter - FREE book

Other Topics in Patient Care & Health Info

Diseases & Conditions A-Z Symptoms A-Z Tests & Procedures A-Z Drugs & Supplements A-Z Health Books Healthy Living Program Mayo Clinic Health Letter Mayo Clinic Voice Apps . FAQ-20058335 Healthy Lifestyle Weight loss Expert Answers Protein shakes Good for weight loss

Mayo Clinic Footer

Request AppointmentSymptom CheckerGive NowContact UsAbout Mayo ClinicEmployeesSite MapAbout This Site

Legal Conditions and Terms

Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Terms and Conditions Privacy Policy Notice of Privacy Practices Notice of Nondiscrimination Manage Cookies

Reprint Permissions

A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

HON

This site complies with the HONcode standard for trustworthy health information:
verify here. 1998-2022 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.