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Following a protein shake diet encourages weight loss by curbing appetite and reducing the total calories a person consumes in a day. Although these diets can be effective in the short term, healthcare professionals do not recommend living solely or primarily on meal replacement shakes.
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Read More »Following a protein shake diet encourages weight loss by curbing appetite and reducing the total calories a person consumes in a day. Although these diets can be effective in the short term, healthcare professionals do not recommend living solely or primarily on meal replacement shakes. Protein helps build muscle and plays a vital role in cell function across the body. Protein needs will vary from person to person based on their weight and activity levels. Generally, however, the 2015–2020 Dietary Guidelines for Americans suggest that males over the age of 18 consume 56 grams (g) of protein per day, and that females consume 46 g. A person can easily obtain this amount from the diet by consuming beans, lentils, nuts, meat, eggs, and dairy products. Protein shakes aim to provide as much protein as food but with fewer calories. Some can even provide more protein than food. The idea is that replacing meals with protein shakes can improve weight loss and muscle gain. In this article, we explain how the diet works, ways to follow it safely, and what protein shakes can do to benefit overall health. What can a person eat on a protein shake diet? Several companies offer diets that mainly feature protein shakes. For this reason, the requirements and offerings of each program vary. Some diets are more extreme, encouraging participants to eat only or primarily protein shakes. However, the most balanced protein shake diets include protein shakes as part of a diet that is rich in other food sources. For instance, the diet might recommend replacing one or two meals with a protein shake, then eating one or two different meals that also provide nutritional benefits, as well as snacks. A well-balanced diet should always include an appropriate amount of protein, nutrient-dense carbohydrates, and healthful fats. Risks and side effects Meal replacement shakes should not completely replace healthful, balanced diets. This is because it is difficult to get every nutrient from a single food source. Furthermore, a body that does not receive enough nutrients may experience problems with metabolism. This may slow or disrupt a weight loss plan. In fact, one 2015 study found that people who eat a varied diet are less likely to have obesity. Some protein shakes also use large quantities of sweetener to improve flavor, which can trigger blood sugar spikes. It is also important to avoid consuming too much protein powder in one day. A 2013 review of studies found that consuming more than the daily requirement of protein may lead to problems in the kidneys and bones, as well as increase the risk of cancer. A Consumer Reports analysis also found that some protein drinks have unsafe levels of contaminants. Three of the drinks that the consumer watchdog tested had high levels of the following contaminants, among others: mercury
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