It’s becoming popular and well-known to use protein powder as a weight loss supplement. An abundance of research now indicates that eating a high-protein diet can help with weight loss and keep it off in the future.[1]
A diet high in protein can do more than just aid in muscle growth and repair. It can also have a hormone-regulating effect that promotes increased satiety, or feeling full, which in turn aids in decreasing food intake.
This has increased interest in protein powder as a possible aid for weight loss. But this trend also comes with a warning to use high-quality protein powders sparingly.
Here, I go over the advantages of using protein powder to help lose weight, how to pick the best products for the job, and how to use them.
The Top 3 Best Protein Powders For Weight Loss
It’s challenging to identify a single product as “the best” weight loss protein powder. Depending on your needs in terms of nutrition and lifestyle, I suggest a few.
Best Overall:
These protein powders are all vegan and free of dairy, soy, and gluten. Although I firmly support each of these products, some of my suggestions include affiliate links (for more information, see my affiliate disclaimer).
Ora So Lean & So Clean
One of the allegedly cleanest protein powders for weight loss is Ora’s So Lean & So Clean. It is free of artificial ingredients and fillers, certified organic, vegan, and non-GMO. In addition to having undergone independent testing for purity.
A serving size of two scoops has 130 calories and 22g of protein. The main sources of complete protein are rice and pea protein, but there are also 19 organic superfoods, like broccoli, turmeric, kale, and cranberries.
A sugar-free protein powder called So Lean & So Clean is sweetened with monk fruit extract and organic stevia. Vanilla, chocolate, and cocoa flavors are also added to it. The flavorless variety has fewer calories (110 per serving) and carbs (1g) than the stevia-free variety.
Wholier Organic Plant Protein
Regarded as one of the purest protein powders based on independent testing, Wholier Organic Plant Protein is free of artificial ingredients, including vague “natural flavors.”
Five protein-dense sources—brown rice, yellow peas, flaxseed, sunflower seeds, and pumpkin seeds—combine to provide 21g of protein per serving. Organic Plant Protein has 160 calories and 5 grams of fat, but it also has 2 grams of low-glycemic coconut sugar and 5 grams of fiber.
Wholier Organic Plant Protein is stevia-free and sweetened with organic monk fruit extract for a smooth, creamy, and delectable taste. With no bloat-inducing fillers, emulsifiers, or gums, it’s a genuinely junk-free supplement that’s also a great protein powder for weight loss.
PlantFusion Complete Protein
A 120-calorie serving of PlantFusion Complete Protein, a low-carb, zero-sugar protein powder, contains 21g of amino-rich protein.
PlantFusion Complete Protein, sweetened with stevia and monk fruit extract, is suitable for diabetics and ketogenics (it won’t raise blood sugar levels), and it also comes in a natural/no-stevia version.
The protein blend, which includes organic sprouted quinoa, artichoke protein, pea protein, and organic sprouted amaranth, is a potent combination despite being low in fiber. These ingredients that have sprouted are frequently easier for your body to digest and absorb.
With the exception of the stevia-free option, all flavors taste sweet and delicious and enhance any dish they are added to. Though it isn’t widely known for aiding in weight loss, this protein powder is highly commended for its testing and adherence to good manufacturing practices (cGMPs).
How Do We Choose the Best Protein Powder for Weight Loss?
You can support your weight loss efforts by looking for specific features and qualities in protein powders. Among them are:
- Clean ingredients: Eating clean protein powder devoid of artificial sweeteners, sugar alcohols, and synthetic additives may be one of the most crucial components. These ingredients may raise blood sugar levels and impede weight loss even though they are low in calories and sugar.
- Low sugar: Research suggests that taking protein supplements low in sugar can enhance weight loss, regardless of your position on sugar consumption.[2]
- Low caloric content: Calorie counts for protein powders vary greatly per serving. As few as 80 to 120 calories can be found in some of the lowest calorie options (usually providing about 15-20g protein). Some have as many as 160 to 200 calories, and they frequently include more fat and carbohydrates.
- Fiber: Adding extra fiber to a protein powder may help you lose weight. A systematic review found that eating more fiber was associated with a lower body weight, and that some forms of fiber also increased feelings of fullness and decreased appetite.[3]
- Protein isolates: Various extraction techniques are used to produce protein powders. Protein isolates go through additional processing to be reduced to mostly just protein, whereas protein concentrates still contain some fat and carbohydrates.
- Kind of protein: Protein powders derived from plants and animals, such as whey or casein, can aid in weight management. However, plant-based protein powders tend to be higher in nutrients and fiber and lower in fat, which makes them even more advantageous.
- Amino acid profile: These are the components that make up blocks of protein. Select a protein powder that has a robust and varied amino acid composition. In particular, look for protein powders that are high in leucine and other branched-chain amino acids (BCAAs), which are essential for the synthesis of muscle protein.
Certain products are made with weight management in mind, and they frequently include components that improve satiety or speed up metabolism.
Of course, the ideal protein powder for you also greatly depends on your dietary preferences. Numerous choices include low-FODMAP, low-sugar, paleo, vegan, keto, and/or a combination of the latter.
Innovative Methods for Losing Weight with Protein Powder
You can combine protein powder with a plethora of foods and beverages, such as baked goods, protein balls, smoothies, and oatmeal. It’s important to use caution when incorporating protein powder into your weight loss plan. These are some suggestions to help you think creatively.
- Protein powder pudding: One of my favorite recipes calls for combining protein powder with either water or low-sugar almond milk. When the consistency is just right, it can be enjoyed as a low-calorie, guilt-free late-night pudding snack that satisfies cravings without adding excessive calories.
- Smoothies that are keto-friendly: Despite its popularity, the ketogenic diet has been demonstrated to aid in weight loss. Smoothies with lots of fat and protein can be very effective. You want to minimize the amount of sugar and carbohydrates in them. Steer clear of protein powders with more than one gram of sugar per serving.
- Foods with more protein: To boost the protein content of dishes like oatmeal or pancakes, protein powder can be added. An excellent substitute is unflavored protein powder because the flavor might be too strong.
- Coffee with added protein: Adding protein powder to coffee, tea, or other drinks is a novel and inventive way to increase your daily intake of protein without going overboard. Additionally, this “hack” can help prevent hunger pangs.
- Additional inventive uses for proteins: Other vegan food sources that contain protein powder but can be subtly added. Including hot cereals, chia seeds, soups, sauces, dressings, hummus, and batters. These may seem like strange suggestions, but they can be inventive methods to increase your intake of protein.
Adapting Timing and Consumption of Protein
While protein powder can aid weight loss, avoid excessive reliance on it for every meal. Limit daily protein powder intake to 40 to 50 grams (2 to 3 scoops) for most individuals.
Despite many goods being “clean” after rigorous testing, some protein supplements may contain harmful additives like fillers, BPA, and lead.
Timing protein intake is crucial, ideally after workouts. Excess protein can lead to fat storage, akin to fats and carbs. Aim for meals with 25 to 35 grams of protein to manage your intake.
Protein needs vary based on factors. Like age, body composition, and activity level, with older individuals needing less (around 25g) and elite athletes possibly requiring more (up to 40g).
Scientific References
- Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.
- Dahlberg CJ, Ou JJ, Babish JG, Lamb JJ, Eliason S, Brabazon H, Gao W, Kaadige MR, Tripp ML. A 13-week low glycemic load diet and lifestyle modification program combining low glycemic load protein shakes and targeted nutraceuticals improved weight loss and cardio-metabolic risk factors. Can J Physiol Pharmacol. 2017 Dec;95(12):1414-1425. doi: 10.1139/cjpp-2016-0704. Epub 2017 Aug 11. PMID: 28800398.
- Clark MJ, Slavin JL. The effect of fiber on satiety and food intake: a systematic review. J Am Coll Nutr. 2013;32(3):200-11. doi: 10.1080/07315724.2013.791194. PMID: 23885994.
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