Can Protein Shakes help with weight loss?

gracienkaidens_momma
gracienkaidens_momma Posts: 379 Member
edited September 26 in Food and Nutrition
I am just wondering if protein shakes will help speed up weight loss? I was thinking about doing a meal replacement shake at lunch sometimes. I work out at the gym about 4 days a week and when I do, I almost always stay under 1200 calories. My goal is to lose 10 lbs by summer. Please let me know if a protein shake would help me reach my goals faster. I seem to be at a plateau and need to overcome it.

Replies

  • corrinnebrown
    corrinnebrown Posts: 345 Member
    On your work out days make sure you eat at least 1200 calories, actually every day should be at 1200.

    Protein shakes are good for a meal replacement. I have been using them because I am doing higher protein lower carb and I need around 125g of protein which is difficult for me, mostly because I am not a fan of meats. So if you get a good whey protein there is usually around 22-25g of protein per serving.
  • dlaplume2
    dlaplume2 Posts: 1,658 Member
    Not so much. The thing you need to keep in mind is the last 10 lbs are the hardest to lose. The closer you get to your goal weight the harder it will be. You do want to make sure you are feeding yourself and not going too much into a deficit. You are so close that you really need to set your calories to lose .5lbs a week and eat your calories. Have faith that it will work.
  • kristy_estes21
    kristy_estes21 Posts: 434 Member
    They can possibly help as long as you work it into your calorie budget, but it doesn't help everyone. I feel the best time for them though is after a good workout. Whey protein is best for that. Doing a meal replacement shake may be okay, but for me to make it filling I add some frozen fruit, skim and/or almond milk, and sometimes even some quick oats. Then I blend it all up so it's thick like a shake. The thing with this though is it can end up being more calories than just a low fat lunch like chicken breast and the like. I personally quit drinking protein shakes, even after a workout, because I felt like it didn't help me lose weight at all. I even felt heavier.
    When you say under 1200 calories do you mean you eat less than that or you end up having less than that after you calculate the calories you burned into your daily intake?
  • mmallory1
    mmallory1 Posts: 40
    I would honestly say I think it depends upon how much protein your particular body needs.
  • Pandorian
    Pandorian Posts: 2,055 Member
    I've just started using whey protein that I make into shakes myself, at $15/lb it's way cheaper than the $40 /lb tubs I've been seeing and gives me 25 grams of protein in 18 shakes for the $15. SO less than $1 per shake which is WAY better than the pre-mixed shakes from slimfast or similar that I've seen for prices. Plus I get to change the flavour every time I want to.
  • tmommabee0228
    tmommabee0228 Posts: 5 Member
    I've done the Herbal life shakes 2 times a day and with working out 4-5 times a week I lost 15 lbs and alot of inches in my stomach area in about 6 weeks. Sure no one wants to drink a shake for a meal forever but until you can get your calorie count under control it helps. At least in my situration it did. One container is around $30 and it will last you about a month. You can add fruit and other things to it as well. Ask the person you order it from for a list of recipes. Good Luck.
  • deathtaco
    deathtaco Posts: 237
    If you're gonna do protein shake, don't do Whey protein. If you want a MRP shake, look into Casein + 1tsp Olive oil. It will give you good protein:fat:carb ration and keep you satiated longer than a simple whey shake would.

    On your workout days, don't be afraid to go over 1,200...it won't kill you.

    Follow this:
    http://www.bmi-calculator.net/bmr-calculator/

    then this:
    http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

    then this:
    http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/calorie-intake-to-lose-weight.php
  • gracienkaidens_momma
    gracienkaidens_momma Posts: 379 Member
    They can possibly help as long as you work it into your calorie budget, but it doesn't help everyone. I feel the best time for them though is after a good workout. Whey protein is best for that. Doing a meal replacement shake may be okay, but for me to make it filling I add some frozen fruit, skim and/or almond milk, and sometimes even some quick oats. Then I blend it all up so it's thick like a shake. The thing with this though is it can end up being more calories than just a low fat lunch like chicken breast and the like. I personally quit drinking protein shakes, even after a workout, because I felt like it didn't help me lose weight at all. I even felt heavier.
    When you say under 1200 calories do you mean you eat less than that or you end up having less than that after you calculate the calories you burned into your daily intake?

    I always eat at least 1200 because I know if I don't eat the 1200, then my body's metabolism will suffer. My net is usually lower than that though - like around 800 because I try not to eat ALL of my exercise calories. I shoot for half.
  • iamhealingmyself
    iamhealingmyself Posts: 579 Member
    agreed, if you're base is 1200 and you're exercising and not eating back to make up what you burn, your body is holding on to what you're giving it just to function. It sounds totally counter productive but it really works if you eat back your exercise calories and stick to only the deficit set by MFP. You can also stagger your calories. Here's a great thread on the zig zag process that will help jumpstart your loss again. I've done a similar process before without any real direction and it really made a difference.

    http://www.myfitnesspal.com/topics/show/212510-how-to-zig-zag-cals-properly-caloric-cycling-properly

    Don't give up, but realize that now that your body is leaner and functioning better, you need to optimize the burning process not deny it necessary fuel. Newfiedan (the poster of the above thread) has a lot of great information out here. Good luck and be patient! Summer is still 2 months away and while you might not be losing lbs you could still be toning and losing inches!! That means more than what a scale says anyway because that's what people see - not your scale!
  • gracienkaidens_momma
    gracienkaidens_momma Posts: 379 Member
    I just need something to help me get past this plateau. It would be a big deal if I could just get to 120. My body has not been under 123 since I was in high school (I am now almost 28). It just wants to hold on to those extra pounds. I don't know if the gym and eating healthy is enough sometimes.
  • deathtaco
    deathtaco Posts: 237
    What are you doing at the gym?
  • gracienkaidens_momma
    gracienkaidens_momma Posts: 379 Member
    agreed, if you're base is 1200 and you're exercising and not eating back to make up what you burn, your body is holding on to what you're giving it just to function. It sounds totally counter productive but it really works if you eat back your exercise calories and stick to only the deficit set by MFP. You can also stagger your calories. Here's a great thread on the zig zag process that will help jumpstart your loss again. I've done a similar process before without any real direction and it really made a difference.

    http://www.myfitnesspal.com/topics/show/212510-how-to-zig-zag-cals-properly-caloric-cycling-properly

    Don't give up, but realize that now that your body is leaner and functioning better, you need to optimize the burning process not deny it necessary fuel. Newfiedan (the poster of the above thread) has a lot of great information out here. Good luck and be patient! Summer is still 2 months away and while you might not be losing lbs you could still be toning and losing inches!! That means more than what a scale says anyway because that's what people see - not your scale!

    I do try to zig zag my calories. I have 1-2 cheat days a week where I eat about 1400-1600 calories. I count that as my days where I'm staggering my calories since I'm eating more. Are you saying that I should be netting 1200 everyday (after exercise)? I've been trying to get my net calories as low as possible with still eating at least 1200 calories.
  • iamhealingmyself
    iamhealingmyself Posts: 579 Member
    I always eat at least 1200 because I know if I don't eat the 1200, then my body's metabolism will suffer. My net is usually lower than that though - like around 800 because I try not to eat ALL of my exercise calories. I shoot for half
    this is where you're probably hurting yourself. Your NET calories should not be less than 1200 not 1200 then subtract exercise. If you eat 1200 then burn 300 you need to eat back 300 to keep your net at 1200. Remember MFP already gives you a sufficient deficit to lose the rate you selected. Making a bigger deficit will hurt your more in the end than in the beginning when your body has more fat to burn off.

    Do you have a child? Your body will change after that and where your at could be your new low - and no matter what you do it will not happen naturally nor will it be easy to maintain. Consider your BMI and body fat %. It's better to be healthy and happy than to be at a set "weight number" and forever worried if you eat a grape you'll gain weight (although we all know that should not really be true, right? lol)
  • husker_gal
    husker_gal Posts: 462 Member
    I use protein shakes in the morning for breakfast. Usually with a banana. It helps me stay full until lunch and I feel like it gives me an edge on my calories because I tend to go over in the mornings because I'm still half asleep and don't think really about how many calories are in my food for breakfast. Plus I eat too many carbs and I find that if I replace one meal with the shakes it helps me lower my daily carbs and up my protein. As far as helping you lose faster...I don't think it does any better than a high protein low carb meal. It's up to you. Good luck with your last ten pounds!!
  • iamhealingmyself
    iamhealingmyself Posts: 579 Member
    I do try to zig zag my calories. I have 1-2 cheat days a week where I eat about 1400-1600 calories. I count that as my days where I'm staggering my calories since I'm eating more. Are you saying that I should be netting 1200 everyday (after exercise)? I've been trying to get my net calories as low as possible with still eating at least 1200 calories.

    exactly - remember MFP takes your current bmr and your activity level to determine your maintenance calorie intake (what you need to eat to stay at the weight you are at). You tell MFP you want to lose 1 lb a week so it will subtract 3500 from your weekly maintenance needs and give you a daily number (in your case, you said 1200) Now, you told MFP you were lightly active but 2 times a week your work out really hard or do something totally different than your normal activities and burn and extra 500 calories. This is over the calorie decrease MFP already calculated. You will essentially need to eat 1700 calories on that day to have a NET intake of 1200 which is what MFP said you need to eat to lose that 1lb. Does this make it a little clearer?

    If you didn't exercise, you have a set number of 1200 to eat. Plain and simple no problems to do that. You will lose weight.
    When you exercise and you burn more but have less reserve in fat stores, you will need to eat back what you exercise so that your body still has enough to sustain you through your "Normal" daily functions.

    Consider your workouts as a free food. Of course, that said, you still want to make better choices, but you can eat more and still lose what you set your goal to.
  • she_elf
    she_elf Posts: 108
    If you're gonna do protein shake, don't do Whey protein. If you want a MRP shake, look into Casein + 1tsp Olive oil. It will give you good protein:fat:carb ration and keep you satiated longer than a simple whey shake would.

    Why not whey protein? I've heard that it's the best kind of protein for building muscle...
  • gracienkaidens_momma
    gracienkaidens_momma Posts: 379 Member
    I do try to zig zag my calories. I have 1-2 cheat days a week where I eat about 1400-1600 calories. I count that as my days where I'm staggering my calories since I'm eating more. Are you saying that I should be netting 1200 everyday (after exercise)? I've been trying to get my net calories as low as possible with still eating at least 1200 calories.

    exactly - remember MFP takes your current bmr and your activity level to determine your maintenance calorie intake (what you need to eat to stay at the weight you are at). You tell MFP you want to lose 1 lb a week so it will subtract 3500 from your weekly maintenance needs and give you a daily number (in your case, you said 1200) Now, you told MFP you were lightly active but 2 times a week your work out really hard or do something totally different than your normal activities and burn and extra 500 calories. This is over the calorie decrease MFP already calculated. You will essentially need to eat 1700 calories on that day to have a NET intake of 1200 which is what MFP said you need to eat to lose that 1lb. Does this make it a little clearer?

    If you didn't exercise, you have a set number of 1200 to eat. Plain and simple no problems to do that. You will lose weight.
    When you exercise and you burn more but have less reserve in fat stores, you will need to eat back what you exercise so that your body still has enough to sustain you through your "Normal" daily functions.

    Consider your workouts as a free food. Of course, that said, you still want to make better choices, but you can eat more and still lose what you set your goal to.

    Yes, that makes perfect sense. Thanks for explaining this. I've been netting like 800-900 on days I go to the gym thinking that'll help me lose weight faster. I guess I should eat back all of my exercise calories. It's hard to do that though. I think adding in a shake will help me be able to do that so I can net 1200. Thanks for explaining this. and yes, I am a mother. I have a 3.5 year old daughter. I hope that my new low isn't where I'm at. But if it is, I'll just have to live with it and just focus on toning and losing inches because that's what people see anyway.
  • Pandorian
    Pandorian Posts: 2,055 Member
    If you're gonna do protein shake, don't do Whey protein. If you want a MRP shake, look into Casein + 1tsp Olive oil. It will give you good protein:fat:carb ration and keep you satiated longer than a simple whey shake would.
    Yeah I'm curious as to your "don't do whey" I DO choose whey a a PROTEIN shake. Your suggestion of a MRP (meal replacement) is great for those looking to actually replace a meal, but I'm looking to increase my protein count, (not carbs and fat) so whey it is for a protein shake. I won't touch soy (personal choice) and I'm just after the protein count increase to be closer to my goal numbers.
  • gracienkaidens_momma
    gracienkaidens_momma Posts: 379 Member
    I've always heard whey is the best type of protein to use in a shake as well.
  • gracienkaidens_momma
    gracienkaidens_momma Posts: 379 Member
    Would changing my settings to lose .5 pound per week from a pound per week help me lose weight faster? Someone above recommended it. What is your take on this?
  • deathtaco
    deathtaco Posts: 237
    If you're gonna do protein shake, don't do Whey protein. If you want a MRP shake, look into Casein + 1tsp Olive oil. It will give you good protein:fat:carb ration and keep you satiated longer than a simple whey shake would.
    Yeah I'm curious as to your "don't do whey" I DO choose whey a a PROTEIN shake. Your suggestion of a MRP (meal replacement) is great for those looking to actually replace a meal, but I'm looking to increase my protein count, (not carbs and fat) so whey it is for a protein shake. I won't touch soy (personal choice) and I'm just after the protein count increase to be closer to my goal numbers.


    Whey (milk protein) is a fast absorbing protein. It's best used before/after a workout since it's so fast acting.

    Casein (milk protein) is a slow absorbing protein. If you're looking for a Meal Replacement Shake, a slow absorbing, satiating shake would be better than a fast absorbing insulin spiking shake. The added Olive Oil helps give you around 5g of fat to help is absorb slower, satiate you more, and mimic the fat content of a meal.

    Personally, I drink Whey after my workouts. Casein with my breakfast and/or before bed.

    Protein is protein is protein. All protein build muscle essentially in the same way, it just depends on how fast it's absorbed and what it's paired with and breaks down into. Protein bars for example are often made with collagen (incomplete protein) - so it technically has "32g of Protein!!!" but may only actually contain 10g-15g of complete, usable protein.
  • gracienkaidens_momma
    gracienkaidens_momma Posts: 379 Member
    Yeah protein bars seem to have lots of sugar in them as well. Not all of them but I think a shake would work out so much better. I might try the casein shake that you mentioned to satisfy me longer. I'll be talking to some people at my gym asking them what they use. A new nutrition store just opened up right beside my gym so I can talk to them about this also. It's always nice though to ask MFP people. You guys always give such great advice. Thanks bunches!
  • deathtaco
    deathtaco Posts: 237
    One thing about Casein - it's thicker than Whey. But don't let the consistency throw you off. You just gotta shake it bit more than Whey. (Or get a blender cup for best results)

    I recommend Optimum Nutrition Casein (it's blends well and tastes good).
    GNC isn't bad, has too many carbs for my taste, and it tastes alright (but I'm on Keto...)
    Myofusion is a protein blend, you could try one of those as well.

    There are plenty options, but ON and Myofusion are best nutrition:taste ratio from what I've tried. Good luck!
  • gracienkaidens_momma
    gracienkaidens_momma Posts: 379 Member
    Thanks, deathtaco. Love the name. lol
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