What to Look for in Protein Powder If You’re Trying to Lose Weight

Protein is crucial for weight loss and healthy weight management as it helps build and repair tissues, boosts metabolism, preserves lean muscle mass, and keeps you feeling full longer, reducing the urge to snack unnecessarily.

Embarking on a weight loss journey can be both exciting and challenging. One helpful and convenient tool in this journey is protein powder.

Protein shakes and powders aren’t just for bodybuilders. They can help you lose weight and make sure you meet your protein goals.

But, not all protein powders are created equal. 

Here’s what you should look for when choosing a protein powder for weight loss—and some of our favorite brands.

 

High Protein Content

The first thing to consider is the protein content per serving. Aim for a protein powder that provides at least 20 grams of protein per serving. This amount is ideal for promoting muscle growth and repair while keeping you satiated.

 

Low in Calories and Sugar

Weight loss is often about creating a calorie deficit. Choose a protein powder that is low in calories, preferably less than 150 calories per serving. Additionally, watch out for added sugars, as they can contribute unnecessary calories and hinder your weight loss goals. Look for powders with minimal or no added sugars.

 

Types of Protein Sources

Protein powders can be derived from various sources such as whey, casein, soy, pea, hemp, or rice.

Whey and casein proteins, derived from milk, are popular choices because they have high-quality protein content and fast absorption rates.

However, if you’re lactose intolerant or prefer plant-based options, consider protein powders made from soy, pea, hemp, or rice proteins. These can be equally effective for weight loss.

Soy protein is an excellent plant-based protein, as soy is a complete protein, which means it contains all 9 essential amino acids. Your body needs amino acids to build protein, which helps you build muscle and support a healthy weight. Soy is good in moderation and if you have no hormonal issues.

 

Fiber Content

Fiber plays a crucial role in weight loss by promoting satiety and supporting digestive health. Look for protein powders that contain added fiber, such as soluble fiber or prebiotic fiber. These can help you feel fuller longer and aid in maintaining a healthy gut microbiome.

 

Added Nutrients

Some protein powders come fortified with vitamins and minerals, offering additional nutritional benefits. 

While these added nutrients can be beneficial, make sure they align with your dietary needs and goals. For example, if you’re looking to boost your vitamin D intake, opt for a protein powder fortified with this nutrient.

 

Flavor and Texture

With protein powders, flavor and texture matter. 

If you don’t like the flavor or texture, you’re not going to use it. 

And unfortunately, there are a lot of weird-tasting, chalky-textured protein powders on the market.

Try different flavors to find one you enjoy without adding excessive sugars or artificial ingredients. Consider the texture of the powder when mixed with liquids. Smooth and easily mixable powders are more enjoyable to consume.

If you’re struggling to find powder options you like, shop around for a prepackaged protein shake instead.

Here are some of our preferred choices.

 

Best Protein Powder for Weight Loss

Quest Nutrition

Quest Nutrition offers both premade protein shakes and protein powders that are:

• Low carb (3 grams per serving)
• Low sugar with no sugar added
• Packed with 24 to 30 grams of protein
• Found in just about any grocery store

These are not vegan protein products, as the powder’s source of protein is whey protein isolate and micellar casein, a dairy protein, and the shakes contain milk protein concentrate and milk protein isolate.

 

Clean Simple Eats

Clean Simple Eats’ protein powders have a lot to offer:

• Good ingredients
• Rigorous testing
• Wide variety of flavors
• 20 grams of protein sourced from grass-fed whey protein isolate

 

Fairlife Elite

Although it has roughly two times the calories of Quest and Clean Simple Eats products, the Fairlife Elite protein milkshake makes up for it in its hefty dose of protein: 42 grams, to be exact.

It’s a great choice for post-workout recovery and muscle maintenance, and it makes getting enough protein a breeze.

 

Premier Protein

Premier Protein lives up to its name with a wide variety of protein shake flavors and a smaller but just as delicious offering of protein powders. We like this brand because it’s:

• Affordable
• Filled with good ingredients and 30 grams of protein (25g for plant protein powders)
• Low sugar
• Gluten-free and soy-free
• It’s just downright delicious!

To help vegans meet their protein needs, Premier Protein has plant-based protein powders that are free of whey and casein and instead use a blend of rice and pea protein.

The animal-based protein powders get their protein from whey protein concentrates and isolates.

 

Conclusion

If you’re trying to increase your protein intake and lose weight, drinking protein shakes might help you reach your goals.

To learn more about the best kinds of protein powders and protein shakes for weight loss, contact Dr. Amanda Borre, D.C., at Lifelong Metabolic today.