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12 BEST PROTEIN SHAKES FOR WEIGHT LOSS

Losing weight has never been an easy task. In addition to focusing on building a regular, reasonable exercise regimen, paying attention to a diet with nutrient groups, especially protein, is equally important. There are many protein supplement products on the market and protein shakes are an outstanding product. So, among the countless types of protein shakes that support weight loss on the market, which one should consumers choose the best? We will provide you with the most optimal options for you to choose from to meet your weight loss goals. 

WHAT IS A PROTEIN SHAKE?

A protein shake is a drink that has a lot of protein in it. It’s made to give your body extra protein, which is important for building muscles and staying healthy. People often drink protein shakes after exercising to help their muscles recover. 

These shakes can come in different flavors, like chocolate or vanilla, and they may be made with ingredients like milk or plant-based proteins. Some protein shakes also have vitamins and minerals to make them even more nutritious. Overall, a protein shake is like a tasty and convenient way to get more protein in your diet.

Additional ingredients often found in protein shakes consist of:

  • Various oils, such as sunflower or safflower oil
  • Thickeners, like guar gum
  • Natural or artificial flavors
  • Blends of fruits and vegetables

OUR TOP PROTEIN SHAKES

BEST OVERALL: OWYN PLANT-BASED PROTEIN DRINK

The OWYN Plant-Based Protein Drink is the top choice for protein drinks. It’s made from plant-based stuff, so it’s good for different diets. OWYN is known for its yummy taste and helps your body with important stuff. It’s great for staying healthy and reaching fitness goals. OWYN gives you a mix of tasty flavors and plant-based protein to keep you energized and happy all day. It’s vegan, has no dairy or allergens, has fiber, and probiotics. But, it can be a bit expensive, has some sodium, and only comes in four flavors.

BEST BUDGET-FRIENDLY: FAIRLIFE CORE POWER

The Chocolate OWYN Plant-Based Protein Drink costs $2.49 per shake and offers 26 to 42 grams of protein. Made with low-fat grade A ultra-filtered milk, it comes in flavors like vanilla, chocolate, and strawberry banana. Panelists in our ranking recommend it, and it’s available in different protein amounts. This lactose-free option is committed to animal welfare, containing only 5 grams of sugar. However, it has a limited flavor variety.

BEST VEGAN: RIPPLE

Ripple is the top pick for vegans looking for a protein drink. It’s well-known for being plant-based, making it great for those who follow a vegan lifestyle. This drink is made without any animal stuff, which means it’s kind to animals and good for the environment. Even though it’s wallet-friendly at $0.39 per 12 pack or $2.53 per shake, it’s still organic and free from nuts, soy, and gluten, making it safe for people with allergies. Ripple might have only a few flavors, but it’s a yummy addition to your day. Keep in mind that it has a bit more calories, fat, sodium, and carbs compared to some other shakes. 

BEST FOR MUSCLE GAIN: MUSCLE MILK PRO ADVANCED NUTRITION PROTEIN SHAKE

Muscle Milk Pro Advanced Nutrition Protein Shake stands out as an excellent choice for muscle gain enthusiasts. Boasting high protein content, it provides a substantial dose of this essential nutrient crucial for muscle development and recovery. Additionally, the inclusion of fiber enhances digestive health, contributing to overall well-being. The low sugar content aligns with fitness goals, promoting lean muscle growth without unnecessary additives. While the product excels in its nutritional profile, some users have noted that the bottle can be challenging to open, which may be a minor inconvenience. Overall, Muscle Milk Pro Advanced Nutrition Protein Shake emerges as a reliable and effective option for those seeking a protein-rich supplement to support their muscle-building journey.

BEST HIGH-FIBER : LEAN BODY BY LABRADA

Priced at $3.83 per shake, this plant-based protein shake offers two protein options: 20 grams or a higher 40 grams. It utilizes milk protein isolate and boasts a variety of flavors, including salted caramel, chocolate, vanilla, cookies and cream, strawberry, banana, caffeinated cafe mocha, mint chocolate, and chocolate peanut butter. The shake is sugar-free, gluten-free, and soy-protein free, accommodating various dietary preferences. Independently tested for banned substances, it ensures high quality. With 22 vitamins and minerals, this shake addresses nutritional needs effectively. However, it comes at a higher cost compared to other plant-based options on this ranking.

BEST FLAVOR VARIETY: PREMIER PROTEIN

Premier Protein offers a protein-packed choice with 30 grams per serving. It uses milk protein concentrate and comes in a wide array of flavors, including banana, cafe latte, cake batter delight, caramel, chocolate, chocolate peanut butter, cinnamon roll, cookies and cream, peaches and cream, pumpkin spice, root beer float, strawberries and cream, and vanilla. With only 1 gram of sugar, it’s a gluten-free option. It’s essential to note that Premier Protein’s parent company is currently facing a lawsuit alleging a failure to monitor lead levels in Premier Protein shakes, potentially exposing users to unsafe levels. This raises concerns about the safety of the product and the company’s monitoring practices.

BEST MEAL REPLACEMENT: KATE FARMS NUTRITION SHAKE

Kate Farms Nutrition Shake has more calories compared to other shakes out there. It has a mix of protein, carbs, and fat. You can have it as a quick light meal or pair it with an apple and almonds for a fuller option. It’s also good to recharge after a tough workout when you don’t feel like having a whole meal. The shake has a bunch of vitamins and minerals, giving you 27 nutrients like vitamin D, calcium, iron, vitamin A, B vitamins, zinc, choline, and more.

BEST FRUIT SMOOTHIE: FUEL FOR FIRE ORIGINAL SMOOTHIES

While not technically a shake, Fuel for Fire protein smoothies are a great alternative if you prefer a smoothie-like protein drink that’s ready-to-go. With 10 grams of protein from whey protein isolate and 15 grams of carbs from fruits (and sometimes veggies), they work well as a quick snack before or after exercising. Whey protein is well-researched and is a top choice for athletes or anyone looking to boost their protein intake. These smoothies have no added sugar or sweeteners; the sweetness comes from the fruit. There are six flavors, including one with caffeine. Keep in mind they are pricier than some other protein shakes and might not have enough calories to replace a whole meal.

BEST WITH PROBIOTICS: CHOBANI MIXED BERRY VANILLA SHAKE

Chobani Complete is a good choice if you want a protein drink with whole foods and probiotics for a healthy gut. It’s made with yogurt and gives you 25 grams of protein, 3 grams of fiber, and 25 percent of your daily calcium needs in each bottle. It’s sweetened with stevia and monk fruit extract, making it a nice option if you’re lactose intolerant. Even though it needs to be kept in the fridge, which makes it a bit less handy than some other shakes, its extra nutritional benefits make it worth considering. You can get it in strawberry cream, vanilla, mixed berry vanilla, and banana cream flavors, all sweetened with stevia and monk fruit. Because it’s yogurt-based, it’s one of the smoothest and creamiest options out there. Plus, it’s gluten-free, lactose-free (thanks to added lactase), Kosher, and has no artificial flavors.

BEST FOR DIABETES: ICONIC PROTEIN SHAKE

Iconic protein shakes are a tasty choice that’s also lactose-free, made from grass-fed milk. They give you 20 grams of protein, fulfilling 40 percent of your daily calcium needs, and don’t have any added sugars. They use monk fruit extract and stevia for sweetness. Be careful with one flavor that has greens powder, as it might interact with certain medications. For those with diabetes or those watching their added sugar, Iconic protein shakes are a good pick since they have no extra sugar. These shakes are made by filtering lactose from grass-fed milk, making them low-carb and low-fat. The filtering boosts protein and calcium, providing 20 grams of protein and 40 percent of your daily calcium needs in one serving. 

BEST FOR PREGNANCY: RITUAL ESSENTIAL PROTEIN DAILY SHAKE PREGNANCY & POSTPARTUM

Ritual Daily Shake for Pregnancy and Postpartum has important stuff for when you’re pregnant, like choline, calcium, and iron. It’s certified by Informed Sport, gluten-free, and safe for allergies. This shake uses monk fruit extract and Reb-M as sweeteners, and you need to mix it with water or another liquid to drink. If you’re pregnant or breastfeeding, having protein shakes can be helpful to get more protein, especially if you’re not very hungry or busy taking care of a newborn and need something quick. Safety is of utmost importance during this time period, which is why third party testing is essential. Ritual prioritizes quality and transparency through their Made Traceable™ program. 

BEST KETO-FRIENDLY: PURE PROTEIN MEAL REPLACEMENT SHAKES

Pure Protein Meal Replacement Shakes are the best for keto-friendly diets. They’re good because they are high in protein and low in carbs, which is what you want for keto. They have zero grams of saturated fat, which is good. But, on the not-so-good side, they are low in fiber. So, if you’re doing keto and want lots of protein with low carbs, these shakes are a great choice, but just remember they might not have much fiber.

BENEFITS OF PROTEIN SHAKES

“Protein shakes are convenient, on-the-go nutrition in a cup or bottle,” says Roxana Ehsani, a Miami-based certified sports dietitian and adjunct professor at Virginia Tech. “They are easy to consume and can provide a great source of protein,” she says, noting that they can help you meet your protein needs, which can help promote muscle growth and satiety.

There’s more good news from a study in 2020. It found that people who eat a lot of protein might also lose weight. This could be because protein affects hormones that make you feel hungry or full, and it also takes more energy for your body to process protein.

And here’s the cool part about protein shakes – besides having protein, they can give you other important things your body needs. Some shakes have fruits and veggies, which give you vitamins, minerals, and stuff that’s good for you, like antioxidants.

SIDE EFFECTS OF PROTEIN SHAKES

Protein shakes can be helpful, but it’s important to know about possible side effects too. 

Some people might feel a bit gassy or bloated after drinking them, especially if the shake has dairy. Drinking too many protein shakes with lots of calories might also lead to weight gain instead of muscle gain. It’s smart to stick to the recommended amount and not go overboard.

Some shakes might have added sugars or artificial stuff, which could be not so good for your health. And if you have any allergies, always check the ingredients to make sure the shake is safe for you. 

Overall, enjoying protein shakes in moderation and picking ones with healthy ingredients can help you avoid any unwanted side effects.

WHAT TO LOOK FOR IN A PROTEIN SHAKE

When you’re choosing a protein shake, there are a few things to keep in mind. 

First off, check the protein content – you’ll want a shake that gives you a good amount of protein to support your muscles. It’s also a good idea to look for shakes with low added sugars to keep things healthy. 

Check the flavors too, so you can pick one that you really enjoy. If you have any allergies or dietary restrictions, make sure the shake fits with what you need – some are plant-based or lactose-free, for example. It’s also great if the shake has extra vitamins and minerals, making it not just a protein boost but a nutritious addition to your day. 

Finally, consider the cost and convenience – find a protein shake that fits your budget and is easy for you to grab when you need it.

CONCLUSION

Each shake comes with its unique blend of flavors, ingredients, and nutritional benefits. Whether you prioritize plant-based, budget-friendly, or keto-friendly options, there is a protein shake designed to support your weight loss goals. It’s crucial to consider factors like protein content, added sugars, and additional nutrients to find the shake that aligns with your individual needs and tastes. Remember, while protein shakes can be a convenient and delicious addition to your weight loss journey, it’s essential to maintain a balanced diet and healthy lifestyle for overall success.

18 BEST DIETS TO LOSE BELLY FAT THAT MANY WOMEN SEEK

Are you noticing signs of excess belly fat and wondering where to start for effective fat reduction? Don’t worry; we are here to help. Excess belly fat not only affects your appearance but can also have negative implications for your health, increasing the risk of chronic conditions such as type 2 diabetes and heart disease. Below are 18 lose belly fat diets reduction backed by scientific research that we can share to assist you in starting your fat loss journey.

WHAT IS THE BEST DIET TO LOSE BELLY FAT?

The most effective diet to lose belly fat is one that emphasizes a balanced and sustainable approach to nutrition. Rather than relying on specific fad diets, incorporating long-term lifestyle changes is key. A diet rich in whole, nutrient-dense foods is crucial, including plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats. To promote weight loss and reduce belly fat, it’s important to create a caloric deficit by consuming fewer calories than the body expends. This can be achieved through a combination of mindful eating and regular physical activity. High-fiber foods, such as fruits, vegetables, and whole grains, play a role in promoting satiety and supporting weight loss.

18 BEST DIETS TO LOSE BELLY FAT

EAT PLENTY OF SOLUBLE FIBER

Soluble fiber has the ability to absorb water and create a gel-like substance, which aids in slowing down the passage of food through the digestive system. Research indicates that this type of fiber can contribute to weight loss by promoting a feeling of fullness, leading to a natural reduction in food consumption . Furthermore, soluble fiber has shown potential in reducing belly fat. An earlier observational study involving more than 1,100 adults revealed that with every 10-gram increase in soluble fiber intake, there was a 3.7% decrease in the accumulation of belly fat over a span of 5 years . Some excellent sources of soluble fiber include fruits, vegetables, legumes, oats, and barley.

EAT A HIGH PROTEIN DIET

Protein plays a crucial role in weight management as it contributes to increased fullness and reduced appetite. A higher protein intake stimulates the release of the fullness hormone peptide YY, promoting a sense of fullness. Additionally, protein boosts metabolic rate and aids in preserving muscle mass during weight loss (sources: 13, 14, 15). Numerous observational studies indicate an inverse relationship between protein consumption and abdominal fat, suggesting that individuals with a higher protein intake tend to have less belly fat than those with a lower protein diet (sources: 16, 17, 18) Ensure that you incorporate a reliable source of protein into each meal. This can include options such as meat, fish, eggs, dairy, whey protein, and beans.

REDUCE YOUR STRESS LEVELS

Experiencing stress can contribute to the accumulation of belly fat as it prompts the adrenal glands to release cortisol, commonly known as the stress hormone. Studies indicate that elevated cortisol levels can lead to increased appetite and the storage of fat in the abdominal area (sources: 19, 20). Moreover, women with a larger waistline tend to produce more cortisol in response to stress, exacerbating the accumulation of fat around the midsection (source: 21). To mitigate belly fat, consider engaging in stress-relieving activities. Practices like yoga or meditation have been found to be effective.

DON’T EAT A LOT OF SUGARY FOODS

Sugar, which may contain fructose, has been associated with various chronic diseases like heart disease, type 2 diabetes, and fatty liver disease when consumed excessively (sources: 22, 23, 24). Observational studies indicate a connection between a high intake of sugar and the accumulation of abdominal fat (sources: 25, 26). It’s crucial to understand that not only refined sugar but also natural sugars, like real honey, should be consumed in moderation to prevent the gain of belly fat.

CUT BACK ON CARBS — ESPECIALLY REFINED CARBS

Reducing your carbohydrate intake can be highly beneficial for fat loss, especially in the abdominal area. Low-carb diets have been shown to contribute to the loss of belly fat in individuals with excess weight, those at risk of type 2 diabetes, and individuals with polycystic ovary syndrome (PCOS) (sources: 31, 32, 33). It’s not necessary to strictly adhere to a low-carb diet, as some research indicates that replacing refined carbs with unprocessed starchy carbs may enhance metabolic health and reduce belly fat (sources: 34, 35). According to the Framingham Heart Study, individuals with the highest whole grain consumption were 17% less likely to have excess abdominal fat compared to those with diets high in refined grains.

AVOID FOODS THAT CONTAIN TRANS FATS

While they were previously present in certain margarines, spreads, and frequently added to packaged foods, many food producers have discontinued their use. Extensive observational and animal studies have associated trans fats with inflammation, heart disease, insulin resistance, and the accumulation of abdominal fat (source: 7, 8, 9). In a 6-year study, monkeys consuming a high trans fat diet gained 33% more abdominal fat compared to those on a diet rich in monounsaturated fat (source: 10). To minimize belly fat, it is crucial to scrutinize ingredient labels and avoid products containing trans fats, often labeled as partially hydrogenated fats.

 EAT FATTY FISH EVERY WEEK

Incorporating fatty fish into a well-rounded diet can provide essential nutrients. These fish are excellent sources of high-quality protein and omega-3 fats, offering potential protection against chronic diseases (sources: 52, 53). Moreover, there is evidence suggesting that omega-3 fats may contribute to the reduction of visceral fat. Studies involving individuals with fatty liver disease indicate that omega-3 supplements could significantly decrease both liver and abdominal fat (sources: 54, 55, 56). Aim to include 2–3 servings of fatty fish in your weekly meals. Good choices include salmon, herring, sardines, mackerel, and anchovies. For those following vegan or vegetarian diets or those who don’t regularly consume fish, plant-based omega-3 supplements sourced from algae are available (source: 57).

LIMIT CONSUMPTION OF FRUIT JUICE

Despite being a source of essential vitamins and minerals, fruit juice often rivals soda and other sweetened beverages in its high sugar content. For instance, an 8-ounce (248-milliliter) serving of unsweetened apple juice contains 24 g of sugar, with over half being fructose (source: 58). Research suggests that consuming substantial amounts of fruit juice may contribute to weight gain primarily due to its excessive calorie content rather than the fructose it contains (source: 59). To mitigate excess belly fat, consider moderating your fruit juice intake and opting for beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.

EAT PROBIOTIC FOODS OR TAKE A PROBIOTIC SUPPLEMENT

Probiotics, bacteria present in certain foods and supplements, offer potential health benefits, such as improving gut health and boosting immune function (source: 60). Research indicates that specific bacterial strains play a role in weight regulation and can aid in weight loss, including the reduction of belly fat. Members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and Lactobacillus gasseri, have demonstrated the ability to decrease belly fat (sources: 61, 62, 63, 64). While probiotics show promise for weight loss, further research is warranted. Given that some probiotics lack FDA regulation, it’s advisable to consult with a doctor before incorporating probiotics or other supplements into your routine.

CONSIDER INTERMITTENT FASTING

Intermittent fasting has gained popularity as a weight loss method, characterized by cycles of eating and fasting (source: 65). One approach involves 24-hour fasts once or twice per week, while another entails fasting for 16 hours daily and consuming all meals within an 8-hour period. A study found that combining intermittent fasting with protein pacing, which involves evenly spaced nutrient-dense meals throughout the day, resulted in greater reductions in body weight, total fat, and visceral fat compared to calorie restriction (source: 66). It’s worth noting that older evidence suggests intermittent fasting may impact blood sugar control in women but not men (source: 67). While some modified intermittent fasting methods may be preferable, discontinue fasting if adverse effects occur, and consult with a doctor before attempting intermittent fasting or making dietary changes.

DRINK GREEN TEA

Green tea stands out as an exceptionally healthy beverage, containing caffeine and the antioxidant epigallocatechin gallate (EGCG), which may enhance metabolism (source: 68). EGCG, a catechin, is associated with potential belly fat loss, with the effect possibly amplified when combined with exercise (source: 70). A review suggested that green tea might promote weight loss, particularly at doses below 500 milligrams per day for 12 weeks (source: 73). Another review indicated that regular green tea consumption could be beneficial for reducing body weight and waist circumference (source: 74). However, additional high-quality research is required.

CHANGE YOUR LIFESTYLE AND COMBINE DIFFERENT METHODS

Implementing just one item from this list may not yield significant results on its own. For optimal outcomes, combining various methods might prove more effective. Intriguingly, many of these approaches are typically linked to balanced eating and an overall healthy lifestyle. Consequently, the key to shedding belly fat and maintaining the result lies in making long-term lifestyle changes. By cultivating healthy habits, staying active, and minimizing the consumption of ultra-processed foods, fat loss tends to occur as a natural byproduct (source: 75).

PERFORM RESISTANCE TRAINING (LIFT WEIGHTS)

Resistance training, commonly known as weightlifting or strength training, is crucial for maintaining and building muscle mass. Research, including studies involving individuals with prediabetes, type 2 diabetes, and fatty liver disease, suggests that resistance training can be beneficial for reducing belly fat (sources: 37, 38). Notably, a study involving overweight teenagers demonstrated that a combination of strength training and aerobic exercise resulted in the most significant reduction in visceral fat (source: 39). If you plan to incorporate weightlifting into your routine, it’s advisable to consult with a doctor first and seek guidance from a certified personal trainer.

LIMIT SUGAR-SWEETENED BEVERAGES

Sugar-sweetened beverages are rich in added sugars, including fructose, which can contribute to the accumulation of belly fat. A study involving individuals with type 2 diabetes revealed that consuming at least one serving of sugar-sweetened beverages per week was associated with increased abdominal fat compared to consuming less than one serving weekly (source: 40). Moreover, because the brain processes liquid calories differently from solid ones, there’s a likelihood that you may end up consuming excess calories later, leading to fat storage (sources: 41, 42). To reduce belly fat, it’s advisable to limit your intake of sugar-sweetened beverages such as soda, punch, sweet tea, and alcohol mixers containing sugar.

GET PLENTY OF RESTFUL SLEEP

Adequate sleep is crucial for various aspects of health, including weight management. Research indicates that insufficient sleep may be associated with a heightened risk of obesity and increased abdominal fat in certain groups (sources: 43, 44, 45, 46). A comprehensive 16-year study involving over 68,000 women revealed a significant likelihood of weight gain among those who slept fewer than 5 hours per night compared to those who slept 7 hours or more per night (source: 47). Additionally, conditions such as sleep apnea, characterized by intermittent breathing pauses during the night, have been correlated with excess visceral fat (source: 48). To support your health and weight management, aim for at least 7 hours of quality sleep each night. If you suspect you may have sleep apnea or another sleep disorder, consulting with a doctor about potential treatment options is advisable.

TRACK YOUR FOOD INTAKE AND EXERCISE

There are various approaches to aid in weight loss and dieting to lose belly fat, but the fundamental principle is to consume fewer calories than your body requires for weight maintenance (source: 49). One effective method for managing calorie intake is keeping a food diary, utilizing online food trackers, or using dedicated apps (sources: 50, 51). Research has demonstrated the benefits of this strategy for weight loss. These tools not only assist in monitoring calorie consumption but also provide insights into your protein, carbohydrate, fiber, and micronutrient intake. Additionally, they often offer features to log exercise and physical activity. Numerous free apps and websites are available to help track nutrient and calorie intake.

CONCLUSION

A diet rich in soluble fiber, lean protein, and healthy fats, while limiting added sugars, trans fats, and refined carbohydrates, can contribute to reducing abdominal fat. Regular physical activity, especially strength training, along with adequate sleep and stress management, plays a crucial role in achieving effective and sustainable results. Seeking guidance from healthcare or nutrition professionals can provide personalized advice for a safe and effective approach to achieving physical and health-related goals.