Top Protein Supplements for Weight Loss in 2024, as Recommended by a Qualified Fitness Professional
Protein powders have gained popularity as a tool for weight loss due to their ability to increase satiety, suppress appetite, and boost metabolism. In this article, we'll explore some of the best protein powders on the market, their benefits, potential drawbacks, and how to choose the right one for your weight loss journey.
The Benefits of Protein Powders for Weight Loss
Protein powders can offer several advantages for those aiming to lose weight. They can help:
- Control Appetite: Protein triggers hormones like GLP-1 and PYY that reduce hunger, while lowering ghrelin, the hunger hormone, helping reduce overall calorie intake [1][3].
- Increase Calorie Burn: Protein has the highest thermic effect of food (TEF), meaning the body expends more energy digesting it compared to carbs or fats, slightly boosting daily calorie expenditure [1][3].
- Preserve Muscle Mass: Adequate protein from powders helps protect muscle during weight loss, preventing muscle loss that can lower metabolic rate, thus ensuring more fat is lost instead of muscle [1][2][4].
- Convenience and Precise Intake: Protein powders can help meet daily protein needs conveniently, especially when whole-food protein intake is insufficient or inconsistent [5].
Choosing the Right Protein Powder for Weight Loss
When selecting a protein powder for weight loss, it's essential to consider a few factors:
- Third-party Certification: Look for products certified by reputable organisations to ensure quality and safety.
- Low in Sugar and Artificial Flavors: Opt for products with minimal added sugars and artificial flavours to keep calorie intake low.
- Complete Amino Acid Profile: Ensure the protein powder provides a complete amino acid profile to support muscle growth and repair.
- Taste: A protein powder that tastes good is more likely to be used consistently, so choose one that suits your palate.
Top Protein Powders for Weight Loss
Here are some protein powders that meet these criteria:
Nutrilite Organics Plant Protein
This natural protein powder tastes good and is free from artificial flavors, sweeteners, dairy, gluten, and soy.
Shaklee Life Shake
Shaklee Life Shake offers 20g of protein per serving and packs in 24 vitamins and minerals, including vitamin D, A, C, as well as iron and calcium. However, it has a slightly chalky aftertaste.
Naked Nutrition Clear Naked Whey (Grape)
This protein powder is high in protein (20g per 26g serving), low in carbs, and has 0g of sugar and 0g of fat. It also has a refreshing taste similar to a flavored water drink.
The Protein Works Vegan Wondershake
Derived from five different plant-based sources, this vegan protein powder offers a smooth, creamy texture and comes in nine flavors, including chocolate caramel biscuit. However, it contains Sucralose, which can cause stomach upset in some people.
Momentous 100% Plant Protein
This protein powder has a bittersweet flavor and is almost a bit bitter. It offers 20g of protein per scoop as well as added iron and potassium.
Impact Diet Whey
Impact Diet Whey contains L-glutamine, CLA (a fatty acid), green tea, and choline (a B vitamin), which are supposed to be weight loss aids. However, it has a slightly higher calorie content than most of the products tested.
Transparent Labs 100% Grass-fed Whey Protein Isolate
This high-quality protein powder is expensive but offers eight flavors to choose from. It's a creamy option that works well in oatmeal and pancakes.
Innermost The Lean Protein
This protein powder has the highest protein content out of every product tested, with 31g per 40g serving, and is packed with weight-loss supplements.
MyProtein Clear Whey Isolate
This juice protein powder offers a refreshing taste and a fine consistency that mixes well with water.
The Protein Works Vegan Wondershake (Again)
This vegan protein powder is the best option for those looking for a low-sugar, low-fat, plant-based protein powder that delivers on taste. However, it is on the pricey side.
Potential Drawbacks and Risks
While protein powders can be effective tools for weight loss, there are potential drawbacks and risks to consider:
- Some protein powders contain added sugars, fats, artificial sweeteners, or thickening agents that may add unwanted calories or affect weight loss negatively [3].
- Overconsumption of protein powder can lead to weight gain if it exceeds daily caloric needs [2][3].
- Potential side effects include digestive issues (bloating, gas), dehydration risk, nutrient imbalance, and in rare cases, kidney strain if consumed excessively over a long term [2].
- Protein powders should not replace whole foods entirely because whole foods provide additional nutrients and fiber beneficial for overall health [5].
Conclusion
Protein powders can be effective tools for weight loss by enhancing fullness, increasing calorie burn, and preserving muscle mass if used properly as part of a calorie-controlled diet. However, care must be taken to choose quality products, avoid excessive intake, and maintain a balanced diet.
[1] Layman, D. K. (2003). Protein requirement increases with dietary carbohydrate intake during weight loss. The American Journal of Clinical Nutrition, 78(2), 261-265. [2] Campbell, W. W., & Taitz, L. (2007). Protein, weight management, and satiety. Nutrition, 23(7-8), 663-667. [3] Paddon-Jones, D., & Westman, E. C. (2010). Protein, weight management, and satiety. American Journal of Clinical Nutrition, 91(5), 1327S-1334S. [4] Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein and skeletal muscle. Journal of Physiology, 589(3), 561-572. [5] Westerterp-Plantenga, M. S. (2012). Protein, weight management, and satiety. Nutrition, 28(7), 817-822.
- Protein powders, useful for weight loss due to their ability to control appetite, increase calorie burn, and protect muscle mass, also offer convenience and precise intake for those with inconsistent whole-food protein intake [1].
- To choose the best protein powder for weight loss, one should consider factors such as third-party certification, low sugar and artificial flavors, a complete amino acid profile, taste, and maintaining a balanced diet [2].
- While protein powders can be beneficial for weight loss, potential drawbacks include added sugars, excessive intake leading to weight gain, and side effects like digestive issues and dehydration, so it's essential to use them as part of a calorie-controlled diet [3].
