Which Protein Powder Is Best For Weight Loss?
Written by Carina Fabia
Last updated on: Sep 17, 2022
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There are several protein powders which are best for weight loss. Any supplements which are high in protein count and low in calories will help. A high protein content helps promote satiety (fullness), whilst a low calorie count helps create a calorie deficit. Both of these factors are key to a successful weight loss program.
Are Protein Powders Good For Weight Loss?
Historically, protein powders have been viewed as supplements for people wanting to gain muscle and improve athletic performance. However, protein powders also can be extremely beneficial to weight loss programs. In fact, studies have shown high protein intake is an excellent way to help appetite control as it helps promote satiety (feeling of fullness). Scientific evidence also indicates a relatively high protein intake was a key factor in the famous ‘low carb’ weight loss diet (1).
Not only are protein shakes great for weight loss due to their high protein content. Some also contain ingredients which research has shown to promote fat burning and boost metabolism.
What Are The Best Protein Powders For Weight Loss?
Below is a list of the best protein powders for weight loss in no particular order. Any of these protein supplements would be beneficial to you if you are looking to lose weight.
1. Whey Protein
Whey is one of two milk based proteins used in protein shakes. It is probably the most popular protein supplement. It is an easily digestible protein and can be taken at any time. It is ideal to top up your protein intake or to take after a workout.
A high-quality whey protein will provide you with 24 grams of protein per 30 gram serving. A serving being just 113 calories (kcals) makes this supplement a fantastic addition to any weight loss program, helping improve satiety. And maintain a calorie deficit vital to successful long term weight loss (2).
This the feeling of fullness is the chief benefit of this supplement as a weight loss aid.
2. Diet Whey Protein
This supplement often causes confusion. It's name suggests it is more suitable for dieting and weight loss in comparison to all other protein powders on the market. However, it's nutritional profile is very similar to a number of other protein shakes. This includes the varieties of protein supplements mentioned in this list.
The reason for the word diet is because this supplement contains additional ingredients which studies have shown help assist with weight loss. The most common of these ingredients are l-carnitine and green tea extract.
L-carnitine has been shown to promote the burning of fatty acids for energy. This is why this ingredient has developed a reputation for helping with fat loss whilst preserving lean muscle (3).
Green tea is well known for boosting metabolism which can assist weight loss. Green tea contains catechins which studies have shown increase energy expenditure and the breakdown of fat (4).
The use of "Diet Whey Protein" is a great way to complement any weight loss efforts you are making. You will benefit from the improved fullness provide by protein intake in a low calorie serving. And you will also receive the upside provided by additional fat burning ingredients. However, it will depend on a multitude of variables and your own unique situation as to whether diet whey protein is a better weight loss supplement than the others mentioned in this list.
3. Whey Protein Isolate
Whey protein isolate is another great protein supplement to assist with weight loss. Although it sounds like whey protein it has some nutritional differences. Hence, the isolate in the name. These differences come about due to the processing method.
Whey protein isolate takes several additional processing steps which results in the protein powder having increased protein, lower fat and carbohydrates. Whey protein isolate powder contains 90% or more protein by weight (5).
This high protein content makes whey protein isolate a great choice for a weight loss plan, as higher protein intake leads to increase satiety (6).
4. Vegan Diet Protein
Vegan diet protein is similar to diet whey protein in the sense the word diet is used due to ingredients added to the protein which studies have shown to promote the burning of fat. In the case of vegan diet proteins available on this site these ingredients are L-carnitine, green tea extract and flaxseed powder. Below we look at each of these ingredients.
L-carnitine: This ingredient is used to promote the burning of fatty acids. Studies have shown evidence the ingredient promotes the burning of fatty acid. This is beneficial as it encourages the burning of fat and helps with the preservation of muscle.
Green tea extract: Green tea is used to assist your weigh loss goal by increasing your metabolism. Research has shown the catechins in green tea have increased the rate at which energy is expended and accelerated the breakdown of fat.
Flaxseed powder: Flaxseed is an ingredient which provides numerous health and nutrition benefits. When it comes to weight loss studies have shown the use of flaxseed can improve satiety and reduce calorie intake post consumption. Obviously reducing calorie consumption is very beneficial when it comes to losing weight as the objective is to maintain a calorie deficit during the weight loss process (7).
Additionally, is high in dietry fibre and omega-3. Also studies have also shown flaxseed may also lower cholesterol and lower blood pressure (8).
5. Vegan Pea Protein Isolate
Vegan pea isolate is another great protein powder to use if you are looking to lose weight. The nutritional profile of one vegan pea protein shake is phenomenal. Using our "Madagascan Vanilla Pea Protein Isolate" as an example. In one serving you can pack in 38 grams of protein. Just 2.4 grams of fat and 2.9 grams of carbohydrates. With zero saturates or sugars. The only downside of this protein powder when compared with the others mentioned above is the calorie count is slightly higher at 183 calories per serving (767kj/183kcals).
However, vegan pea protein isolate ticks all the boxes when it comes to weight loss, it gives a huge protein intake which helps improve satiety and restricts carbohydrates and fats. Whilst completely eliminating saturates and sugars.
Furthermore studies have shown evidence plant based diets perform better than non-vegan diets when it comes to reducing bodyweight and fat mass (9). If you are looking to follow a plant based diet for your weight loss goals, vegan pea protein isolate is a great option for maintaining your protein intake, increasing satiety and managing your calorie intake.
Protein Powder Is Just One Tool In Your Arsenal When It Comes To Weight Loss
Taken any of the protein powders mentioned will assist you if your goal is to lose weight. However, if you cannot achieve a calorie deficit you will not lose weight (10). This means taking in less calories than you expend. This can be achieved through a combination of dieting and exercise. Protein power can help you control the number of calories you take in as it is easy to monitor what you are putting into your body. And it can also help make you feel more feel which will help you manage the number of calories you consume.
Protein intake can help boost your metabolism, as compared to carbohydrates and fats it requires more calories to digest (11). And the ingestion of protein can also assist in the preservation of muscle mass, when you lose weight you tend to lose both muscle and fat. By consuming protein and implementing resistance training into your program you will minimise any muscle lost in your weight loss program (12).
Also evidence from studies show, protein powders which contain ingredients such as l-carnitine, green tea extract and flaxseed power can give you one or more of the following benefits, fat burning and the preservation of muscle (5, 6, 7).
Summary Of How Protein Powder Can Assist With Weight Loss
1) Increase Satiety
2) Increase Your Metabolism
3) Preserve Muscle Mass
For the best result when seeking to lose weight you should follow a well-balanced calorie reduced diet and exercise plan. Then use to use a protein powder to assist with the maintenance of both your exercise and calorie reduced diet.
Which Protein Powder Is Best For Your Weight Loss Plan
The answer is it depends. Various factors will depend on your own personal situation. Below we will look at what these factors are to help guide you to which protein powder may be best for losing weight.
What Is The Best Vegan Protein Powder For Weight Loss?
If you are a vegan and looking to incorporate a protein powder into your weight reduction plan, your choice is between a vegan diet protein and pea protein isolate. If additional fat burning ingredients are important to you the best choice is to take a vegan diet protein powder. But if maximum protein content per serving is what your are looking for vegan pea protein is the way to go. The choice between the two is minimal. Both are great supplements which will assist you on your weight loss journey. If you are training every day and want to preserve muscle vegan pea isolate will probably edge it. But if you are not training every day the lower calorie count and additional fat burning ingredients will probably lead you to getting results with a vegan diet protein powder.
What Is The Best Protein Powder For Athletes Looking To Lose Weight?
As an athlete looking to manage your weight it is important to make sure you weight management program does not damage your athletic performance. This should be done primarily through diet, but protein powder can be a significantly helpful tool to ensure you hit all your nutritional needs. The prevention of lean muscle breakdown is an especially important consideration when it comes to weight management for athletes. For this reason we recommend you priorities a protein powder with a high protein intake and minimal carbohydrates and fats. The two best products here are whey protein isolate and vegan pea protein isolate. Both pack in a high protein count in each serving meaning you can easily meet your protein intake with minimal calorie expenditure. However, if your body fat is high a diet protein powder could also be suitable for your needs.
What Is The Best Protein Powder For Weight Loss If I Am Not Exercising?
If you are not working out and seeking to reduce your weight the challenge will be to maintain a calorie deficit through dietary intake (with no help from exercise). A diet whey protein or vegan diet protein could help you expand more calories per day as the green tea added to these supplements is proven to increase energy expenditure and the breakdown of fat (4). Also the flaxseed added to vegan diet protein has been found to help limit calorie consumption after it is taken. Any protein powder mentioned in this article will help you in a weight loss program if you are not exercising as the high protein intake will increase satiety. And each serving has a low calorie count which is also easy to keep track of. This means your calorie consumption through the day will be easy to keep track of.
And What If I Am Woking Out Approximately 3 Times Per Week?
If you are working out 3 times per week any of the above protein shakes will assist you in your goals. As mentioned above if you are a vegan one of vegan diet protein or vegan pea protein isolate would be ideal for you. And if you are not a vegan any of the whey protein's would be excellent for you weight management goals. The main choice other than if you are going to take a vegan supplement is whether to go with one with extra ingredients to assist with fat burning or to go with a straight whey protein.