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Discovering the Best Protein Powder for Weight Loss

  • Author: Prachi Fotani
  • Category: Weight Loss Food & Diet
  • Last Update: 24/12/2023 at 3:38 AM
Discovering the Best Protein Powder for Weight Loss

Table of content

Protein powder is a proven hack to lose weight. Don't waste more time and money on protein powders that don't deliver results.

You may be looking for a perfect guideline. A guideline that will help you to learn and choose the perfect strategy and best protein powder for weight loss.

Before diving into protein smoothies, let's look over our best pick. We've researched for you to determine which ones are most effective for weight loss.

Our Best Picks

  1. Best all-up: Optimum Nutrition Gold Standard 100% Whey Protein Powder
  2. Best for weight loss: GNC Total Lean | Lean Shake Burn
  3. Best Budget Deal: Dymatize ISO100 Hydrolyzed Protein Powder
  4. Best for Vegan: Orgain Organic Vegan Protein Powder
  5. Best for men: Muscle Milk Genuine Protein Powder
  6. Best for women: NAKED nutrition Naked Whey Flavoured Protein Powder
  7. Best for lactose-intolerant: Ora Organic Protein Powder
  8. Best for low-carb diet: NUFYX HEAVENLY PROTEIN® POWDER

Wait! We haven’t finished yet. Whether you're a fitness enthusiast or just starting your weight loss journey, this article is a must-read.

We’ll disclose some magical facts that’ll speed up your journey with protein drinks. Whether the smoothies are sweet or milk-and-water, we’ll make them pleasant.

What is the role of protein in weight loss?

A high-protein diet is a sodden strategy for weight loss. Isn’t it contrary to your thinking? How protein can help weight loss?

In a study, there were 1063 individuals divided into two groups. One group is for a standard protein low-fat diet (SD), and another group is for a low-carb and high-protein diet (HD). The study shows that the high-protein diet provides better results for weight loss than the standard one.

The mechanism behind the protein diet is tricky. Let’s hit the tricks-

  • Release Satiety Hormone: Protein intake elevates GLP-1, CCK, and PYY hormones. These hormones increase the feeling of fullness and decrease hunger sense. So, you’ll take less food than usual.
  • Decrease Plasma Ghrelin: Ghrelin stimulates food intake by raising hunger. Protein suppresses ghrelin release and decreases the plasma concentration of ghrelin.
  • Increase Diet-Induced Energy Expenditure(DIT): DIT means the energy that is required in metabolism, absorption, and storage of energy. The DIT rate for protein is 20%-30%, which is approximately 3 times greater than carbohydrates and 10 times greater than fat. The more you take protein, the more you lose calories. 
  • Increase Gluconeogenesis: Gluconeogenesis needs some extra energy. A high protein diet increases exposure of necessary enzymes (Phosphoenol pyruvate carboxykinase, Glucose-6-phosphatase) for gluconeogenesis. So, an increased rate of gluconeogenesis expends more energy which helps in weight loss. 
  • Maintain Muscle Mass: Our target is to lose fat not muscle. But, losing muscle is a by-product of losing weight. A high-protein diet can maintain your muscle mass at the same time.

In summary, protein is a natural blessing for a healthy life. In any weight loss journey, it helps you maintain muscle mass, burn fat, and increase your metabolic rate.

Understanding the role of protein in weight loss

Protein is essential for weight loss because it helps you maintain muscle mass while burning fat. When you eat a high-protein diet, your body burns more calories to digest the protein. This is known as the thermic effect of food. Protein also helps you feel full for longer periods, reducing your appetite and preventing overeating.

Protein is also essential for building and repairing muscles. When you exercise, you create small tears in your muscles. Protein helps repair these tears, allowing your muscles to grow stronger and bigger. This, in turn, increases your metabolic rate, allowing you to burn more calories throughout the day.

In summary, protein is an essential component of any weight loss journey because it helps you maintain muscle mass, burn fat, and increase your metabolic rate.

Benefits of using protein powder for weight loss

Now, you know the necessity of protein. So, you can guess the role of protein powder in weight loss. We are going slightly deep into it-

  • Convenience: Protein powder is easy to prepare and consume. You can mix it with water or milk and drink it on the go.
  • Measurement: You can set your daily amount of protein intake. Through protein powder, it’s easy to meet your daily goal.
  • Portability: You can take protein powder with you wherever you go. It's easy to pack and doesn't require refrigeration.
  • Variety: There are many different types of protein powder available, including whey, soy, casein, and pea protein.
  • Cost-effective: Protein powder is typically less expensive than other protein sources, such as meat and fish.

Overall, using protein powder as part of your weight loss journey can be an easy and cost-effective way to increase your protein intake.

Different types of protein powder are available

There are many different types of protein powder available, each with its unique benefits and drawbacks. Here are the most popular types of protein powder:

Whey protein:

Whey protein is the most popular type of protein supplement. It's a complete protein, meaning it contains all nine essential amino acids. It is rich in lactose.

Whey protein is also quickly absorbed by the body, making it an excellent choice for post-workout recovery.

It is widely known for upholding weight loss and reducing blood cholesterol.

It is not recommended for lactose intolerant.  

Casein protein:

Casein protein is another type of milk protein. It constitutes 80% of total cow milk protein. It's slower to digest than whey protein, making it an excellent choice for a nighttime protein shake.

Casein protein also helps you feel fuller for longer, reducing your appetite and preventing overeating. Sometimes, it’s prescribed to maintain blood pressure.

Soy protein:

Soy protein is a plant-based protein that is suitable for vegetarians and vegans. It's a complete protein and contains all nine essential amino acids. 

Soy protein has also been shown to reduce cholesterol levels and improve heart health.

It also helps to prevent certain types of cancer.

Pea protein:

Pea protein is another plant-based protein. Pea protein is also hypoallergenic, making it an excellent choice for people with food allergies. Pea protein powder is also rich in iron.

In summary, It's essential to choose the right type of protein powder that aligns with your weight loss goals and dietary restrictions.

How to choose the Best Protein Powder for you?

Feel good that you are with us from the beginning. You may find the whole thing so complicated and think about how to pick the best one for you.

Relax! We are here for you. We have shared our best pick earlier. Now we’ll show you how you can find the best one for you.

When choosing a protein powder for weight loss, several factors must be considered. Here are some of the most important factors to keep in mind:

  • Protein content: Look for a protein powder that contains at least 20 grams of protein per serving. It must serve more than the daily requirement of protein.
  • Ingredients: Read the ingredients list on your protein powder. Check for the number of amino acids and other nutrients that it serves. Select your favorite flavors and colors.
  • Calories: As your target is weight loss, look for a protein powder that is low in calories, ideally less than 150 calories per serving.
  • Tummy Fact: Select the source that you can digest best. If lactose intolerant, you should avoid whey or casein-based protein powder.
  • For vegans: If you are a vegan or vegetarian, there are plant-based (e.g. Peas, Soy, Hemp) protein powders.
  • Keep Budget in Mind: Protein powder can be expensive, so make sure to choose a protein powder that fits your budget. You can buy tubs of protein powder rather than ready-to-drink protein preparations to save money.
  • Third-Party Testing: Sorry to say that the FDA has no regulation for protein powders. So, find for third-party testing option to be sure about quality.

In a nutshell, note down your necessity, research, and pick the best protein powder for you. If you don’t want to do so many tasks or, you have no time for that, here we are for you. 

Scroll down and you’ll find a product summary for your quick selection.

Best protein powder for weight loss recommended by our experts

We have tried to uncover in-depth reviews of the 8 best protein powders that have been carefully selected by our experts, creating this list specifically to support and enhance your weight loss journey.

1. Best All-Up: Optimum Nutrition Gold Standard 100% Whey Protein Powder

image about Optimum Nutrition Gold Standard, this is a best protein powders for weight loss

  • Type: Whey
  • Protein Per Serving: 30.4g
  • Calorie Per Serving: 120
  • Available Flavors: Double rich chocolate, Banana cream, Chocolate Coconut, Chocolate malt, Chocolate mint, Chocolate peanut, Coffee, Cookies and cream, Delicious Strawberry, Extreme Milk Chocolate, French Vanilla, Mocha Cappuccino, Rocky Road, Strawberry Banana, Strawberries and cream. 

Health Speech’s Review:

We’ve picked it because whey protein is best for weight loss. Optimum Nutrition is one of the most popular brands and millions of happy consumers love their protein supplement.

It is easily absorbable and serves meager calories.

Optimum Nutrition Gold Standard 100% Whey is also trusted by “Informed Choice”.

Pros and Cons:

Pros: Cons:
Multiple flavors are available. Not for vegans.
Gluten-free. Contains an artificial sweetener ( Sucralose).
Third-Party tested. Not suitable for lactose intolerant people.
Low calorie per serving.  

2. Best for weight loss: GNC Total Lean | Lean Shake Burn

GNC Total Lean protine powder is the best for weight loss

  • Type: Whey
  • Protein Per Serving: 30 g (Two Scoops)
  • Calorie Per Serving: 170
  • Available Flavours: Vanilla Creme, Chocolate Fudge and Strawberry.

Health Speech’s Review:

GNC provides high protein per serving. It also serves 6 g of fiber, 5 g of piperine, and 60mg of caffeine. These ingredients boost your exercise performance and weight loss. 

GNC claims that all its products are tested in-house for better quality. However, their products are not third-party tested.

Pros and Cons:

Pros: Cons:
Fortified with 24 vitamins and minerals. Not for vegans.
Serves 60 mg of caffeine and 6 g of fiber per serving. Sensitive for lactose intolerants.
Contains 1 g of added sugar. Expensive.
Supports mental focus and immunity. Not third-party tested.

3. Best Budget Deal: Dymatize ISO100 Hydrolyzed Protein Powder

Dymatize ISO100 Hydrolyzed Protein Powder - best protine powder for weight loss

  • Type: Whey
  • Protein Per Serving: 25 g
  • Calorie Per Serving: 120
  • Available Flavours: Chocolate, Rich Chocolate, Cafe Mocha, Strawberry, Gourmet Vanilla, Cookies and cream

Health Speech’s Review:

If your budget is low, Dymatize ISO100 can be one of the best options. It’ll help your muscle growth and weight loss journey.

It is also trusted by Informed Choice for Sport Certified.

Pros and Cons:

Pros: Cons:
Available in different flavors and sizes Not for vegans
Free of sugar Contains sucralose and stevia as artificial sweeteners.
Informed Choice Trusted for Sport Certified  
Best cheap whey protein  

4. Best for Vegan: Orgain Organic Vegan Protein Powder

Orgain Organic Vegan Protein Powder

  • Type: Plant-Based
  • Protein Per Serving: 21 g (two scoops)
  • Calorie Per Serving: 150
  • Available Flavours: Creamy Chocolate Fudge, Churro Caramel Swirl, Chai Latte, Natural Unsweetened

Health Speech’s Review:

It is a plant-based protein powder extracted from peas, chia seeds, and brown rice. Orgain Organic Vegan Protein is lactose-free protein powder and gluten-free. 

Additionally, this product is free from genetically modified organisms. It is certified as organic by the United States Department of Agriculture.

Pros and Cons:

Pros: Cons:
Suitable for vegans No third-party tested
The best option for lactose-intolerant people Some complaints about its synthetic taste
Gluten-Free  
Certified Organic by USDA  
No artificial ingredients  
One of the best Protein Powder for sensitive stomachs  

5. Best for men: Muscle Milk Genuine Protein Powder

Muscle Milk Genuine Protein Powder

  • Type: Whey
  • Protein Per Serving: 32 g
  • Calorie Per Serving: 280
  • Available Flavours: Chocolate, Cookies & Cream, Banana, Strawberries 'N Creme, Vanilla

Health Speech’s Review:

Male needs more calories than women. Muscle Milk designed this mixture, especially for males. If you exercise regularly,  then it’ll help you stay energetic.

Muscle milk protein powder is NSF-certified for sport.

It is rich in calcium, and vitamins- A, C, and D.

Pros and Cons:

Pros: Cons:
Great source of calcium, magnesium, and vitamins- A, C, and D Not for vegans.
Specially designed for men Not suitable for lactose intolerants.
NSF-certified for sport It contains artificial sweeteners.

6. Best for women: NAKED nutrition Naked Whey Flavoured Protein Powder

NAKED nutrition Naked Whey Flavoured Protein Powder

  • Type: Whey
  • Protein Per Serving: 25 g
  • Calorie Per Serving: 150
  • Available Flavours: Vanilla, Strawberry, Chocolate, Unflavored

Health Speech’s Review:

Naked Whey is designed for women as they consume fewer calories than men in their weight loss journey. It contains all the amino acids.

Naked Whey is available in multiple flavors. It has also an unflavored variant. 

Their protein powders are certified by Informed Choice Trusted For Sport.

Pros and Cons:

Pros: Cons:
Minimal ingredients Not for vegans
Gluten-free (Certified) Not suitable for severe lactose intolerants
An unflavored option is available  
Coconut sugar is added as a natural sweetener  
Informed Choice Trusted For Sport  
Best whey protein without artificial sweetener  

7. Best for lactose-intolerant: Ora Organic Protein Powder

Our organic plant-based protein powder for weight loss

  • Type: Organic Plant-based
  • Protein Per Serving: 22 g
  • Calorie Per Serving: 130
  • Available Flavours: Chocolate, Vanilla, Vanilla Chai and Unflavored

Health Speech’s Review:

If you are allergic to whey protein and finding an alternative then stay a little more. Ora organic powders are well tolerable to sensitive tummy. It contains a digestive enzyme that helps to digest protein easily. 

Ora claims that they collect raw ingredients from non-GMO and USDA-certified organic farms. It is a lactose-free protein powder.

They don’t use added sugar and sweeten with stevia and monk fruit extract.

As it is free from alcohol and erythritol, they claim that it is suitable for pregnant women.

Pros and Cons:

Pros: Cons:
Suitable for lactose intolerant people as it is made from plant-source protein. Contain less protein per serving.
Gluten-free Some consumers have complained about its taste.
Alcohol-free  
Contains a mixture of 19 superfoods.  
Enrich with digestive enzymes.  
Certified organic.  
A good option for vegans.  
Best Protein Powder for sensitive stomachs.  

8. Best for low-carb diet: NUFYX HEAVENLY PROTEIN® POWDER

NUFYX HEAVENLY PROTEIN® POWDER for weight loss

  • Type: Organic Plant-based
  • Protein Per Serving: 18 g (2 Scoops)
  • Calorie Per Serving: 100
  • Available Flavours: Creamy Vanilla, Dreamy Chocolate, and simply plain

Health Speech’s Review:

Here is another option for vegans and people with sensitive stomachs. This product is USDA-certified as 100% organic.

It's a simple one and a lactose-free protein powder. Only contains 6 organic ingredients. If you need simply protein with low calories, this is for you.

Pros and Cons:

Pros: Cons:
Lowest-calorie protein powder Not available in tubs.
It’s simple. Limited flavor options.
USDA certified. Low amount of protein per serving.
Good for vegans.  
One of the best Protein Powders for sensitive stomachs.  

How to include protein powder into a weight loss routine?

Now you have made a picture of your dream product in your mind. Let's make the dream true in your weight loss routine. Here are some tips to help you get started:

  • Replace a meal: Replace one of your meals with a protein shake. This can help you reduce your overall calorie intake while increasing your protein intake.
  • Post-workout recovery: Drink a protein shake after your workout to help repair and rebuild your muscles.
  • Snack replacement: Replace your unhealthy snacks with a protein shake. This can help you feel fuller for longer periods, reducing your appetite and preventing overeating.

Experiment with different ways to find what works best for you. We respect your experiment. If you find any way that works for you, share it with us.

Protein powder recipes for weight loss

Maybe you become bored of taking the same protein powder mixed with water or milk. Why shouldn’t you make some tasty mouth-waterin’ drinks or snacks? 

Here are some tempting recipes- 

 Protein smoothie:

  • 1 scoop of protein powder
  • 1 cup of unsweetened almond milk
  • 1 banana
  • 1 cup of frozen berries
  • 1 tablespoon of chia seeds

Blend all ingredients in a blender until smooth. If you blend it with ice cubes, a protein shake mix will be prepared.

Protein pancakes:

  • 1 scoop of protein powder
  • 1 egg
  • 1/4 cup of almond milk
  • 1/4 cup of rolled oats

Mix all ingredients in a bowl. Heat a non-stick pan over medium heat. Pour batter onto the pan and cook until golden brown on both sides.

Protein bars:

  • 1 scoop of protein powder
  • 1/2 cup of rolled oats
  • 1/4 cup of almond butter
  • 1/4 cup of honey

Mix all ingredients in a bowl. Form mixture into bars and refrigerate until firm.

Chocolate Coffee Protein Shake

Ingredients:

  • 1 cup brewed and cooled coffee
  • 1 scoop of chocolate protein powder
  • 1 tbsp cocoa powder
  • 1 tbsp almond or peanut butter
  • 1 cup unsweetened almond milk
  • 1/2 tsp vanilla extract
  • Ice cubes (optional)
  • Sweetener to taste (optional)

Instructions:

Blend cooled coffee, protein powder, cocoa powder, nut butter, frozen banana, almond milk, vanilla extract, and ice cubes (if desired). Adjust sweetness to taste. Pour into a glass and enjoy!

Now you can eat and give a treat to your mates. Try those and tell us about the taste, smell, and texture.

Common misconceptions about protein powder and weight loss

So many misconceptions are roaming around you about protein powder and weight loss. We are going to break some common misconceptions:

Protein powder makes you bulky

Many people believe that protein powder will make them bulky. However, this is not true. Protein powder helps you maintain muscle mass while burning fat, which can help you achieve a lean and toned physique.

Protein powder is only for bodybuilders

Protein powder is not just for bodybuilders. It's an excellent supplement for anyone looking to increase their protein intake and lose weight. But, You’ll get the best outcome by taking them along with daily exercise.

Protein powder is bad for your kidneys

There is no evidence to suggest that protein powder is bad for your kidneys. However, if you have pre-existing kidney problems, it's important to talk to your doctor before using protein powder.

In summary, many things need to be clarified about protein powder and weight loss. It's essential to separate fact from fiction to make informed decisions about your health.

Tips for maximizing the effectiveness of protein powder for weight loss

Here are some tips for maximizing the effectiveness of protein powder for weight loss:

  • Combine with exercise: To maximize the benefits of protein powder, combine it with regular exercise. This will help you build and maintain muscle mass while burning more fat.
  • Drink plenty of water: Drinking plenty of water is essential when using protein powder. It helps your body digest and absorb the protein.
  • Don't rely on protein powder alone: Protein powder is a supplement, not a replacement for a healthy diet. Make sure to eat a balanced diet that includes plenty of fruits, vegetables, and whole grains.

Protein powder is a companion in your weight loss journey, not the whole path. So, you have to follow other options like a low-carb diet and exercise with protein powder. It’ll boost your speed in the journey.

Conclusion: Choosing the right protein powder for your weight loss journey

Thanks for spending some quality time with Health Speech.  Now you know more about protein powder than others who haven’t read this. 

Protein is a natural blessing for a healthy life. You know its role in weight loss. But, it has uncountable benefits to stay bloomy. You can take protein powder not only for weight loss but also as a dietary supplement.

Work Cited

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Profile image of Prachi Fotani

Author: Prachi Fotani

Dietetics & Nutrition

Prachi Fotani, a seasoned Nutritionist specializing in Weight Management and Therapeutic diet counseling, holds a Master's degree in Clinical Nutrition. She is a licensed and certified nutrition professional with accreditation from Guru Ghasidas University. With over nine years of hands-on experience, Prachi has successfully collaborated with renowned hospitals and fitness centers throughout her career. Her commitment to ongoing professional development ensures that her expertise aligns with the latest advancements in the field, making her a trusted authority in the realm of nutrition.

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