Khaberni - Protein shakes have become a popular choice among people seeking to lose weight, but whether they actually help or just add extra calories depends on how they are used.
According to nutrition experts, protein shakes can support weight loss when thoughtfully integrated into a balanced diet, but relying solely on them could cause problems.
One of the main benefits of protein shakes is their ability to enhance the feeling of fullness. Protein is digested more slowly than carbohydrates, which helps reduce hunger and control appetite. Studies suggest that meals rich in protein may reduce appetite, improve blood sugar stability, and prolong feelings of fullness.
It has been found that whey protein reduces the feeling of hunger for up to two hours after its consumption, making protein shakes useful as a meal replacement or as a means to reduce appetite, thereby reducing the total caloric intake.
According to experts from the site verywellhealth, protein shakes help meet the daily protein needs, which average about 0.8 grams per kilogram of body weight. Getting an adequate amount of protein helps maintain muscle mass during weight loss. Preserving muscle is important as muscle tissue burns more calories than fat, supporting metabolic efficiency. Additionally, digesting protein requires relatively more energy, which slightly increases calorie burn.
The problem with added sugars
However, not all protein shakes are alike. Some are animal-based, like whey, casein, and collagen, and others are plant-based, like soy protein, pea protein, rice protein, and hemp protein. While animal proteins are complete, many plant proteins need to be combined with more than one source to provide all the essential amino acids. Commercial shakes may also contain added sugars or artificial sweeteners or flavors, which may increase their caloric content.
There are some drawbacks to be aware of, the most notable being the risk of nutrient deficiencies when relying excessively on shakes instead of diversifying food intake. Some people may experience digestive issues, especially with dairy-based shakes. Most importantly, using protein shakes as a sole strategy for weight loss may not be sustainable, increasing the likelihood of regaining weight if long-term healthy dietary habits are not established.
Therefore, experts recommend using protein shakes as part of a comprehensive approach that includes eating fruits, vegetables, whole grains, and getting enough fiber. Attention should also be paid to calories, as shakes count toward the total daily intake. When used wisely, such as replacing a high-calorie meal or reducing appetite before eating, protein shakes can support weight loss, but they are not a magical solution on their own.
