Countless men and women worldwide are trying to lose excess weight. In fact, only in the United States, statistics show that 41.7% of men and 56.4% of women are trying to shed some pounds.
If you’ve recently been on the lookout for a diet that can help you loose the excess fat, then you’ve definitely come across the protein shake diet.
But, the real question is, what is this protein diet all about, and can it really help to shed all that weight?
Here, we will focus on everything you need to know about the protein shake diet, it’s importance, how it can replace meal, what are the different types, compositions, benefits, side effects and much more!
What is protein shake diet?
Protein shake diet is about replacing a meal, often just one or even two meals with a pre-made or homemade protein shake. These protein shakes are basically drinks made of water and protein powder, including a couple of other ingredients that will supply our body with all the protein it needs.
How protein shake can replace meal?
The goal of a protein shake diet is to supply the body with the same amount of protein as you would get from food, but with a lot fewer calories. Every type of protein powder has something unique to offer, but in general, they can:
- Boost muscle gain
- Improve muscle strength
- Reduce appetite
- Help to lose weight
- Speed up the muscle recovery after exercise
- Supply the body with plenty of nutrients
By supplying the body with the necessary amount of protein, these shakes can replace meals and still keep you fed.
Different types of protein shake
The shakes you can find on the market are manufactured from various sources and types of protein that come with their own set of benefits. There are so many you can find that it can be hard to pick the ideal protein drink. Some of the most influential protein shake types on the market are:
- Pea Protein
- Rice Protein
- Soy Protein
- Hemp Protein
- Whey Protein
Let’s take a better look at all these different types you can come across and what they have to offer.
| Protein Type | Composition | Benefits |
| Pea Protein | This is a plant-based protein powder. It’s low in methionine and cysteine. | This vegan protein is packed with BCAAs, which can improve muscle thickness and help the hormones. |
| Rice Protein | This protein powder is also plant-based and low in acid lysine. | It’s excellent for building muscles, improving recovery, and muscle strength. |
| Soy Protein | This is a plant-based protein powder rich with all nine amino acids. It’s packed with soy isoflavones as well. | Soy isoflavones are extremely beneficial in boosting heart and bone health. Soy protein powder is particularly beneficial for women. |
| Hemp Protein | It’s packed with omega-6 and omega-three fats and all the essential amino acids. | It’s easy to digest and boosts overall health. |
| Whey Protein | Whey protein is a dairy-based protein powder. It’s packed with all the crucial amino acids. | Whey protein is easy to absorb and digest. It can help with muscle growth, manage the mass, and muscle recovery. It’s 31% more impactful than soy protein for those with chronic myofascial pain. |
How protein shake diet different from protein food diet?
The protein shake diet is focused on replacing meals with a protein shake, while protein food diet essentially means protein enrich meals.
Protein shake diet and protein food diet serves the same purpose, both offer plenty of protein in diet. However, the noticeable differences between these two diets are worth mentioning.
Here are the major differences that set the protein meal replacement diet apart from a general protein diet:
- Convenience
- Fat Content
- Source of Protein
- Absorption Speed
- Taste
Protein shakes are easy to make and ideal for a hectic schedule. One major difference between this meal replacement and a general protein diet is how fast the body will absorb it. Protein shakes, in general, need around 30 min to get absorbed in the system, while solid foods take a lot longer.
Another difference is the amount of fat these meals contain. Solid food does contain more fat since most protein powders are based on a no-fat formula. However, protein shakes are packed with a lot of protein, which can be very beneficial for overall health. For example, a single scoop of whey protein (around 30g) has 21-27g of protein, that’s the equivalent of four ounces of chicken breasts.
When it comes to taste, many people prefer to pick a protein shake rather than a general protein diet. It is much tastier since you can get cream, cookies, chocolate, or coconut tastes. But, this taste is completely different from regular food and might not give you the satisfaction that a regular meal can offer!
Possible side effects of protein shake diet
A protein shake diet is not without its flaws. Some shakes contain high level of artificial sweeteners, preservatives, or derivatives, so it’s very much possible to experience side effects.
These are very common few health issue you might experience, while most of them are temporary in nature, but in cases these can sustain longer and lead to greater health problem!
- Headaches
- Cramps
- Dizziness
- Constipation
- Irritability
- Exhaustion
- Loose Stools
If your body doesn’t tolerate even one of the ingredients present in the shake, you increase the chance of experiencing these unpleasant effects and possibly prolong health issue.
Does protein powder work?
If you have trouble losing weight and you think you can handle a liquid based diet, then yes, you can definitely give protein shake diet a try. Protein powder based shakes have numerous benefits and rich nutritional value.
Of course, switching from protein food diet to protein shake diet, or in other words from eating protein to a habit of drinking protein would be tricky, since you will have to start planning your meals from scratch and work at your mental level to replace solid meals with liquid diet.
Although, do have it in mind that side effects might occur, specially if the composition or any particular ingredient doesn’t suit your body. Other than that, protein liquid diet can be a good and healthy alternative.
It is highly advised, you should consult with your nutritionist or doctor prior you change your meal habits, and start adopting to protein shake diet in regular basis.
