The Best Protein Powder For Weight Loss

Are You Working On Losing Weight (In A Healthy Way)?

Look into protein powder – it might be a good option for you in your weight loss quest.

You might be wondering how protein powder would help with weight loss anyway.

Most people picture gym rats with big muscles chasing gains when they think of protein powder, but it’s also useful for general weight loss.

Protein helps you lose weight in several different ways. The average daily protein intake for men should be around 98 grams and the average intake for women should be around 68 grams – but those looking to lose weight should increase their protein consumption to 25% of their daily calorie intake (which would be 113 grams of protein on an 1800 calorie diet). Protein powder can help you meet those protein intake goals.

Protein also helps build muscle, and more muscle means more weight loss. The more muscle your body is composed of (compared to fat) the faster your metabolism will be – and faster metabolisms burn more calories, thus helping with weight loss.

In addition to building more muscle, protein also helps you keep the muscle you have. As much as you want your weight loss to only target your fat, it also inevitably affects your muscle mass too. Thankfully, protein helps you fight that muscle loss – when compared to high carbohydrate diets, high protein diets help you to lose more fat than muscle mass when you’re trying to shed weight.

And what’s probably the best, most immediate effect of adding some extra protein to your diet? You’ll feel fuller. Your meal portions won’t have to be large, and you’ll be less tempted to snack throughout the sday when your normal meals leave you satisfied for longer. You won’t have to eat as much.

Even if you’re already in the habit of eating healthy, low-fat, high-protein foods, it doesn’t hurt to add a little protein powder for a boost.

Comparison Table

For our ratings on the best protein powder for weight loss, we considered the type of protein, the cost, the reviews, the taste, and how easy the particular protein powder is to find.

Flavor is a defining factor in many people’s decision to use or not to use protein powder as an everyday part of their diet. No one wants to regularly consume something that tastes awful to them, no matter the benefits. That’s why some protein powders are flavored (coffee, fruit, chocolate, vanilla) and why there are so many great recipes for shakes and whatnot to bring joy to your taste buds when you’re trying to lose weight.​​​​​​​​

Here are our picks for some of the best protein powders for weight loss:

There are plenty of places to find protein powder – the most accessible location is probably in one of the pharmacy aisles at your local supermarket or at a convenience drugstore.

Sporting goods stores and specialty nutrition stores will also usually have a good selection of the best protein powder for weight loss you’re looking for.

You can always go on the hunt online on Amazon or a supermarket or specialty store’s website.

While whey is the most popular protein powder supplement, there are other proteins to choose from too – casein, soy, rice, pea, egg whites, and hemp are a few.

The right protein powder for you largely depends on what you’re looking to get out of the supplement, and what your preexisting dietary needs are. For example, if you’re vegan, whey and casein aren’t for you (they both come from milk) – thankfully, there are vegan protein options like soy and rice to cover your protein powder weight loss needs.

It's also important that your protein powder has the essential amino acids, is high in protein content (at least 20 grams per serving is recommended), and is low in carbohydrates so the extra calories don’t mess with your weight loss goals.

Whey is a dairy protein that’s a byproduct of the cheesemaking process. It’s the watery part of milk that ends up being drained away from the forming curds. It’s thermogenic (helps burn calories) and aids in protein​​ synthesis (which starts the process of building new muscle). Because most of our bodies easily digest whey protein, it’s good to take after exercise for muscle building and recovery. Whey isn’t a good choice for vegans or individuals with lactose intolerance (and neither is casein).

Casein protein powder is another dairy based protein – it’s different from whey in that it comes directly from milk and is more slowly absorbed into your body. Casein protein forms curds when exposed to our stomach acids, so it takes a while (6 to 7 hours) to digest and absorb. This protein is also a good source of calcium.

Protein from egg whites is absorbed and used by our bodies efficiently, not to mention is has very little fat or carbs. It’s digested even slower than casein protein, which will keep your appetite sated.

Soy is one of several plant-based and vegan-friendly protein powder options, although it does come with some concerns. It has all 9 essential amino acids needed for human health (like the dairy proteins) and helps with appetite reduction. Research on effects shows a mixed bag – soy is pretty good for women (because of estrogen-like molecules called isoflavones) and for the same reason can cause odd hormone effects in men. It’s advised to opt for a different plant-based protein if you plan on using the powder regularly.

Pea protein also has the 9 essential amino acids like soy and is also quite filling. Like whey, pea protein has a lot of leucine which is great for muscle-building. However, it’s known to have a kind of earthy taste that some dislike. Rice protein, on the other hand, is known for its mild taste, pleasant texture, and overall makes for a solid protein powder. Hemp protein isn’t as nutritious as the other plant-based proteins, but still works alright. It has more carbs and fat than the others and isn’t absorbed into our bodies as easily.

There are plenty of creative ways to use protein powder in food. You can mix the powder into your existing meals – say, into your oatmeal, pancake, or muffin mix to make your delicious results more nutritious and filling. For those types of recipes, you can swap up to a third of the flour with protein powder (don’t add much more than that though, or the texture of your food can get a little weird).

You can also use protein powder as a replacement for a meal altogether – by mixing a serving in with water, milk, a milkshake, or a smoothie, you can sip on a filling beverage instead of taking a fork to your plate. This meal method works best with casein protein (although whey is good too) because of its slow absorption rate – you’ll stay full for longer. Just be wary of what you put into your smoothie so you don’t unintentionally consume more calories than you intended.

Not ready to swap out a whole meal for a protein shake? No problem, drink your smoothie as a snack for a quick burst of energy when needed or as a holdover to make it to your next major meal. You could also make your own protein balls.

Lastly, remember: weight loss takes more than just adjusting your diet with protein powder (or with anything, for that matter) – it takes exercise, too.