{"id":25336,"date":"2021-07-29T15:37:03","date_gmt":"2021-07-29T15:37:03","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25336"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"the-protein-shake-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/","title":{"rendered":"The Protein Shake Diet: Everything You Need To Know"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#What_Is_The_Protein_Shake_Diet\" >What Is The Protein Shake Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#How_The_Diet_Works\" >How The Diet Works<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#What_Can_I_Eat_On_The_Protein_Shake_Diet\" >What Can I Eat On The Protein Shake Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#How_Many_Protein_Shakes_A_Day\" >How Many Protein Shakes A Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#Are_Protein_Shakes_Good_For_Weight_Loss\" >Are Protein Shakes Good For Weight Loss?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#Decreasing_Hunger_And_Appetite\" >Decreasing Hunger And Appetite<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#Protein_Provides_Energy\" >Protein Provides Energy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#Boosting_Metabolism\" >Boosting Metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#Targeting_Belly_Fat\" >Targeting Belly Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#Preventing_Weight_Regain\" >Preventing Weight Regain<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#When_To_Drink_Protein_Shakes_For_Weight_Loss\" >When To Drink Protein Shakes For Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#The_Dangers_Of_Weight_Loss_Shakes\" >The Dangers Of Weight Loss Shakes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#Which_Are_The_Best_Weight_Loss_Shakes\" >Which Are The Best Weight Loss Shakes?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#Whey_Protein\" >Whey Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#Casein\" >Casein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#Soy\" >Soy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#Pea_Protein\" >Pea Protein<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Most diets are tough. But the diet that\u2019s been taking over social media lately is an easy one for sure \u2013 it\u2019s called the protein shake diet. It requires nothing more than drinking a protein shake every day, and there are no complicated food rules to follow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Protein_Shake_Diet\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Protein_Shake_Diet\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only problem? There have been so many conflicting opinions about how effective or safe this diet is that you might need some help navigating the information overload before deciding if you want to try it for yourself. Here&#8217;s the scoop on the 1 week protein shake diet.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Protein_Shake_Diet\"><\/span><strong>What Is The Protein Shake Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/is-chicken-better-than-beef\/\">protein<\/a> shake diet isn&#8217;t a traditional diet, which requires you to give up your favorite foods and subsist on bland meals. Instead, it&#8217;s an \u201calternative\u201d diet that replaces one or two daily meals with a quick shake that contains a large portion of the proteins that your body needs each day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many versions of the diet; some restrict you to taking shakes only while others encourage a more flexible approach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A standard 1 week protein shake diet for <a href=\"https:\/\/betterme.world\/articles\/is-tofu-vegan\/\">weight loss<\/a> may involve such a daily meal plan (<\/span><a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/1475-2891-7-23\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two protein shakes (usually 200\u2013300 calories each)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three small snacks (usually 100 calories each)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One full meal such as dinner (400\u2013500 calories)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">After you have consumed your shake, you probably won&#8217;t feel as if you have eaten what you are used to eating. It will take a lot of willpower not to snack too much while on this liquid diet. You must ask yourself whether or not you can maintain this diet. There isn&#8217;t much a point to drinking protein shakes once or twice a day if you overeat the rest of the time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A protein shake is just what it sounds like: some kind of powder mixed into water or milk to make a beverage.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Protein_Shake_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33063 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-6-1024x576.png\" alt=\"protein shake diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-6.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-6-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-6.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-6-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Most powders use one or more of the following protein varieties:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whey protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Casein protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg white protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soy protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beef protein<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can buy pre-made protein shakes at grocery stores or online, but some people use those just as inspiration for making their own homemade versions (sometimes using raw ingredients instead of highly processed powders).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main ingredient in protein shakes is a protein powder, which you can get at most health food stores. Some people also use ingredients like low-fat milk and fresh fruit to add a variety of nutrients to their shakes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Protein_Shake_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33336 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4751-1024x576.png\" alt=\"protein shake diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4751.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4751-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4751.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4751-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4751.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_The_Diet_Works\"><\/span><strong>How The Diet Works<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/homemade-protein-shake-for-weight-gain\/\">Protein shakes<\/a> offer more than just protein. Manufacturers typically fortify them with a range of vitamins and minerals. They may also contain fruits, vegetables, and other nutrients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following a protein shake diet encourages <a href=\"https:\/\/betterme.world\/articles\/3-day-egg-diet\/\">weight loss<\/a> by curbing appetite and reducing the total calories a person consumes in a day.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has linked protein consumption to increased feelings of fullness (<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/87\/5\/1558S\/4650426\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). People who include enough protein in their diets may therefore have fewer food cravings and eat less. For convenience, some may choose to get this protein through shakes instead of food &#8211; the benefits are similar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><i><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/when-to-eat-protein\/\">When To Eat Protein: Answering The Most Commonly Asked Questions About Protein Consumption<\/a><\/i><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_I_Eat_On_The_Protein_Shake_Diet\"><\/span><strong>What Can I Eat On The Protein Shake Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The traditional version of the diet allows for one, maybe two, <a href=\"https:\/\/betterme.world\/articles\/steak-and-eggs-diet\/\">meals per day<\/a>; just replace your regular meal with a shake or smoothie. But other versions call for more flexibility: you\u2019re limited only by how many calories you want to take in each day, so as long as your calorie count remains within an acceptable range (usually between 1,600 and 2,200), you can mix and match your meal and shake choices (<\/span><a href=\"https:\/\/www.eatright.org\/food\/nutrition\/dietary-guidelines-and-myplate\/how-many-calories-do-adults-need\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only real guidelines are that you should focus on getting enough\u00a0 protein, and you should try to eat other healthy foods like fruits and vegetables. You shouldn\u2019t use this diet as an excuse to load up on junk food or sweets!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Protein_Shake_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32980 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1-1024x576.png\" alt=\"protein shake diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Protein_Shakes_A_Day\"><\/span><strong>How Many Protein Shakes A Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Since the idea is to simply replace a meal with a shake, many people use this diet when they\u2019re too busy to sit down for a proper meal such as breakfast in the morning or lunch at work. Instead of rushing through meals, just slug back one of your shakes instead \u2013 but be careful not to overdo it!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people believe that you can drink a shake for every meal, but this isn\u2019t advisable unless you want to be irritable or jittery the entire time. It\u2019s best to limit yourself to one or two shakes per day and eat food the rest of the time, just like the original version of this diet recommends.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Protein_Shakes_Good_For_Weight_Loss\"><\/span><strong>Are Protein Shakes Good For Weight Loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/bean-diet\/\">Protein<\/a> has been shown to <a href=\"https:\/\/betterme.world\/articles\/200-grams-of-protein-a-day-meal-plan\/\">help with weight loss<\/a>. Whether derived from whole foods or shakes, this nutrient can help you shed a few pounds as part of a balanced diet and in conjunction with exercise. It does so in the following ways.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Decreasing_Hunger_And_Appetite\"><\/span><strong>Decreasing Hunger And Appetite<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/tofu-keto-diet\/\">Protein<\/a> reduces the hunger hormone ghrelin levels and increases satiety or feelings of fullness in the brain, thereby reducing appetite. Protein has been shown to be more satisfying than other nutrients such as starch and sugar, which tend to raise blood sugar levels and trigger a sharp drop in energy after consumption (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16400055\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This effect can help you avoid overeating later on. The bulkiness of protein also allows you to feel full faster than eating foods low in protein, helping with weight control (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4258944\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Protein_Shake_Diet\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Protein_Shake_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30875 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4228-1024x576.png\" alt=\"protein shake diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4228.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4228-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4228.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4228.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Protein_Provides_Energy\"><\/span><strong>Protein Provides Energy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/1200-calorie-high-protein-low-carb-diet\/\">Eating more protein<\/a> helps keep your blood glucose stable by slowing down the digestion process so that your blood sugar doesn&#8217;t spike mid-meal. This is good because spikes in blood sugar are quickly followed by dips in energy levels. In contrast, slow digestion from protein can help you avoid hunger and lethargy after eating (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20847729\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study found that a high protein breakfast helped people feel more full after their meal compared to an equally high carbohydrate breakfast. This could be why regular dieters who typically skip breakfast tend to regain weight faster than people who eat this important meal (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25889354\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boosting_Metabolism\"><\/span><strong>Boosting Metabolism<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is essential for building muscle mass as well as preserving it, especially when fat loss is targeted. Protein plus strength training ensures that muscles don&#8217;t break down or waste away while you lose fat, helping your body maintain its shape even with a smaller amount of overall weight on it (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5421125\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More importantly, muscle burns more calories than fat. So when your body carries more muscle, you burn slightly more calories each day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study gave obese participants shakes with either 200 or 0 grams of extra protein per week. More of those given the protein gained muscle mass than did those not given protein following a 13-week training program (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25788405\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein can also increase metabolism because of the number of calories needed to digest and metabolize it. This is known as the thermic effect of food (TEF).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, protein digestion requires a 15-30% increase in energy expenditure over the basal metabolic rate (BMR), while that is only 5-10% for carbohydrate digestion and 0-3% for fat digestion (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4258944\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Protein_Shake_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33340 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4753-1024x576.png\" alt=\"protein shake diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4753.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4753-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4753.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4753.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Targeting_Belly_Fat\"><\/span><strong>Targeting Belly Fat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High protein intake can be useful for losing belly fat which is one of the most dangerous and stubborn fat on the human body. In one study, participants given high protein meals lost 10% more belly fat after 12 months than those eating moderate amounts of the nutrient (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15303109\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Preventing_Weight_Regain\"><\/span><strong>Preventing Weight Regain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Long-term effects on appetite, metabolism, and muscle mass may keep you from regaining lost weight. In one study, a consistent high-protein diet resulted in better weight maintenance. Participants who took a protein supplement felt more full after meals than their counterparts who didn&#8217;t take supplements<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/are-protein-shakes-good-for-weight-loss\/\">Are Protein Shakes Good For Weight Loss: Here\u2019s Why They Really Are Worth All The Hype<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_To_Drink_Protein_Shakes_For_Weight_Loss\"><\/span><strong>When To Drink Protein Shakes For Weight Loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Should you drink protein shakes before or after exercise? Is there a good time to drink these for optimal weight loss? If you&#8217;re new to the concept of nutrient timing, the answers to these questions can make a huge difference to your weight loss efforts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to lose weight without excess, what time you take your protein shake doesn&#8217;t really matter. Because protein curbs appetite and reduces hunger hormones, consuming protein-rich snacks between meals can help you eat fewer calories overall (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4190484\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if you&#8217;re looking to build muscle, timing matters. The foundation of weight training for so long has been the ingestion of protein immediately following your workout. It is believed that muscle tissue needs to be fed within an hour after working it in order for new growth to occur (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12831698\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, the International Society of Sports Nutrition recommends consuming protein any time up to two hours after your workout for building muscle mass (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28919842\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But for the average person aiming for moderate fitness, resistance exercise and consuming sufficient protein each day are more important than timing protein intake, so do what works for you.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Protein_Shake_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32554 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-1024x576.jpg\" alt=\"protein shake diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Dangers_Of_Weight_Loss_Shakes\"><\/span><strong>The Dangers Of Weight Loss Shakes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Since protein contains calories, consuming too much can actually make losing weight more difficult \u2014 especially if you drink protein shakes in addition to your usual diet, and you&#8217;re not exercising.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some store-bought varieties may contain additives such as sweeteners that are not so healthy. It&#8217;s best to read labels carefully before making a purchase.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Protein_Shake_Diet\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Are_The_Best_Weight_Loss_Shakes\"><\/span><strong>Which Are The Best Weight Loss Shakes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The exact type of protein you have in your shake might not make a major difference when it comes to weight loss. However, in terms of the nutritional value, there are some considerable differences:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Whey_Protein\"><\/span><strong>Whey Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It contains all the essential amino acids. It is also more quickly absorbed than casein, so you feel less hungry in the short term. Some studies report that it may be more effective than soy protein in weight loss and preserving lean muscle (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25644344\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other studies find no difference in the effects that this protein has in comparison to others (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23858091\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Protein_Shake_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33075 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4876-1024x576.png\" alt=\"protein shake diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4876.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4876-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4876.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4876.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Casein\"><\/span><strong>Casein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This dairy-based protein contains all the essential amino acids your body needs. It is slowly absorbed, which may have an effect on satiety \u2014 it may keep you fuller for longer. The slow absorption also makes it a popular drink to have before bed for a slow-release through the night (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9405716\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Soy\"><\/span><strong>Soy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This powder is plant-based and contains all essential amino acids.\u00a0 It&#8217;s a popular lactose-free, vegan choice. It also contains soy isoflavones, which may provide some health benefits. It may provide relief from menopausal symptoms and protect against some types of breast cancer and heart disease (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24473985\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Protein_Shake_Diet\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38903\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5446-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5446.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5446-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5446.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5446.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pea_Protein\"><\/span><strong>Pea Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This plant-based powder is another top choice for vegans. It is low in the non-essential amino acids cysteine and methionine (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0308814605003687\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These deficiencies are not a cause for concern unless the protein shake is the only source of protein in your diet (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0308814605003687\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). However, some brands mix it with soy protein to complement each other&#8217;s amino acid profile. Other plant-based protein powders include rice and hemp.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Replacing meals with protein shakes may help you reduce your daily calories, which can help you lose weight. But eventually, you will need to start eating solid food again, which may cause excess weight to return if you don&#8217;t make the right food choices and practice portion control. Additionally, if you rely too heavily on protein shakes to replace regular meals, you&#8217;ll miss out on the nutritional benefits of whole foods.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=The_Protein_Shake_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-41518 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-73db875f23.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/1475-2891-7-23\"><span style=\"font-weight: 400;\">A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass<\/span><\/a><span style=\"font-weight: 400;\"> (2008, biomedcentral.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4258944\/\"><span style=\"font-weight: 400;\">A high-protein diet for reducing body fat: mechanisms and possible caveats<\/span><\/a><span style=\"font-weight: 400;\"> (2014, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25889354\/\"><span style=\"font-weight: 400;\">A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women<\/span><\/a><span style=\"font-weight: 400;\"> ( 2015, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23858091\/\"><span style=\"font-weight: 400;\">Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trials<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15303109\/\"><span style=\"font-weight: 400;\">Effect of normal-fat diets, either medium or high in protein, on body weight in overweight subjects: a randomised 1-year trial<\/span><\/a><span style=\"font-weight: 400;\"> (2004, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4190484\/\"><span style=\"font-weight: 400;\">Effects of high-protein vs. high-fat snacks on appetite control, satiety, and eating initiation in healthy<\/span><\/a><span style=\"font-weight: 400;\"> (2014, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25788405\/\"><span style=\"font-weight: 400;\">Exploration of the protein requirement during weight loss in obese older adults<\/span><\/a><span style=\"font-weight: 400;\"> (2015, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16400055\/\"><span style=\"font-weight: 400;\">Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet measured in a respiration chamber<\/span><\/a><span style=\"font-weight: 400;\"> (2006, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.eatright.org\/food\/nutrition\/dietary-guidelines-and-myplate\/how-many-calories-do-adults-need\"><span style=\"font-weight: 400;\">How Many Calories Do Adults Need?<\/span><\/a><span style=\"font-weight: 400;\"> (2021, eatright.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28919842\/\"><span style=\"font-weight: 400;\">International society of sports nutrition position stand: nutrient timing<\/span><\/a><span style=\"font-weight: 400;\"> (2017, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0308814605003687\"><span style=\"font-weight: 400;\">Nutritional quality of important food legumes<\/span><\/a><span style=\"font-weight: 400;\"> (2006, sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5421125\/\"><span style=\"font-weight: 400;\">Preserving Healthy Muscle during Weight Loss<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/87\/5\/1558S\/4650426\"><span style=\"font-weight: 400;\">Protein, weight management, and satiety<\/span><\/a><span style=\"font-weight: 400;\"> (2008, oup.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9405716\/\"><span style=\"font-weight: 400;\">Slow and fast dietary proteins differently modulate postprandial protein accretion <\/span><\/a><span style=\"font-weight: 400;\">(1997, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24473985\/\"><span style=\"font-weight: 400;\">Soy foods and supplementation: a review of commonly perceived health benefits and risks<\/span><\/a><span style=\"font-weight: 400;\"> (2014, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20847729\/\"><span style=\"font-weight: 400;\">The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight\/obese men<\/span><\/a><span style=\"font-weight: 400;\"> (2011, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12831698\/\"><span style=\"font-weight: 400;\">The role of protein and amino acid supplements in the athlete\u2019s diet: does type or timing of ingestion matter?<\/span><\/a><span style=\"font-weight: 400;\"> (2002, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25644344\/\">Whey protein supplementation preserves postprandial myofibrillar protein synthesis during short-term energy restriction in overweight and obese adults<\/a> (2015, pubmed.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Most diets are tough. But the diet that\u2019s been taking over social media lately is an easy one for sure \u2013 it\u2019s called the protein shake diet. It requires nothing more than drinking a protein shake every day, and there are no complicated food rules to follow. The only problem? There have been so many [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":25344,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[123,87],"class_list":["post-25336","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Protein Shake Diet: Everything You Need To Know - BetterMe<\/title>\n<meta name=\"description\" content=\"About to hop on the 1 week protein shake diet? Wondering whether it&#039;s more efficient for weight loss? Here is everything you need to know before taking on this liquid diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Protein Shake Diet: Everything You Need To Know\" \/>\n<meta property=\"og:description\" content=\"About to hop on the 1 week protein shake diet? Wondering whether it&#039;s more efficient for weight loss? Here is everything you need to know before taking on this liquid diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1684961680.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a35eeaecbef663ec0f05875e4a5b9286\"},\"headline\":\"The Protein Shake Diet: Everything You Need To Know\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/\"},\"wordCount\":2330,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1684961680.jpg\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Most diets are tough. But the diet that\u2019s been taking over social media lately is an easy one for sure \u2013 it\u2019s called the protein shake diet. It requires nothing more than drinking a protein shake every day, and there are no complicated food rules to follow.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The only problem? There have been so many conflicting opinions about how effective or safe this diet is that you might need some help navigating the information overload before deciding if you want to try it for yourself. Here's the scoop on the 1 week protein shake diet.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is The Protein Shake Diet?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The <a href=\\\"https:\/\/betterme.world\/articles\/is-chicken-better-than-beef\/\\\">protein<\/a> shake diet isn't a traditional diet, which requires you to give up your favorite foods and subsist on bland meals. Instead, it's an \u201calternative\u201d diet that replaces one or two daily meals with a quick shake that contains a large portion of the proteins that your body needs each day.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are many versions of the diet; some restrict you to taking shakes only while others encourage a more flexible approach.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A standard 1 week protein shake diet for <a href=\\\"https:\/\/betterme.world\/articles\/is-tofu-vegan\/\\\">weight loss<\/a> may involve such a daily meal plan (<\/span><a href=\\\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/1475-2891-7-23\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Two protein shakes (usually 200\u2013300 calories each)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Three small snacks (usually 100 calories each)<\/span><\/li>\\r\\n \\t<li style=\\\"font-w ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/\",\"url\":\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/\",\"name\":\"The Protein Shake Diet: Everything You Need To Know - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1684961680.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"About to hop on the 1 week protein shake diet? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Protein Shake Diet: Everything You Need To Know - BetterMe","description":"About to hop on the 1 week protein shake diet? Wondering whether it's more efficient for weight loss? 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But the diet that\u2019s been taking over social media lately is an easy one for sure \u2013 it\u2019s called the protein shake diet. It requires nothing more than drinking a protein shake every day, and there are no complicated food rules to follow.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The only problem? There have been so many conflicting opinions about how effective or safe this diet is that you might need some help navigating the information overload before deciding if you want to try it for yourself. Here's the scoop on the 1 week protein shake diet.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is The Protein Shake Diet?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/is-chicken-better-than-beef\/\">protein<\/a> shake diet isn't a traditional diet, which requires you to give up your favorite foods and subsist on bland meals. Instead, it's an \u201calternative\u201d diet that replaces one or two daily meals with a quick shake that contains a large portion of the proteins that your body needs each day.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are many versions of the diet; some restrict you to taking shakes only while others encourage a more flexible approach.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A standard 1 week protein shake diet for <a href=\"https:\/\/betterme.world\/articles\/is-tofu-vegan\/\">weight loss<\/a> may involve such a daily meal plan (<\/span><a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/1475-2891-7-23\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two protein shakes (usually 200\u2013300 calories each)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three small snacks (usually 100 calories each)<\/span><\/li>\r\n \t<li style=\"font-w ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/","url":"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/","name":"The Protein Shake Diet: Everything You Need To Know - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/the-protein-shake-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1684961680.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"About to hop on the 1 week protein shake diet? 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