- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
read biographyclose windowBiography of
Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, Katherine is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition education related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
Weight-loss basics (6)
- Metabolism: What's the best way to boost it?
- Body fat: What happens to lost fat?
- Weight-loss hypnosis: Does it work?
- see all in Weight-loss basics
Diet plans (9)
- The Cookie Diet: Can it help you lose weight?
- The Special K diet: Helpful for weight loss?
- Coffee calories: Sabotaging your weight-loss goal?
- see all in Diet plans
Mayo Clinic diet (1)
- Weight loss: Better to cut calories or exercise more?
Diet and exercise (4)
- Weight loss: Better to cut calories or exercise more?
- Can I use yoga for weight loss?
- Negative calorie foods: Diet gimmick or weight-loss aid?
- see all in Diet and exercise
Diet pills, supplements and surgery (14)
- Phentermine for weight loss: Can it help?
- Hoodia: Does this dietary supplement help weight loss?
- Water retention: Are there any natural diuretics?
- see all in Diet pills, supplements and surgery
About our e-newsletters
- Free e-newsletters
- Mayo Clinic expertise
- We do not share your e-mail address
Housecall, our weekly general-interest e-newsletter, keeps you up to date on a wide variety of health topics with timely, reliable, practical information, recipes, blogs, questions and answers with Mayo Clinic experts and more. Our biweekly topic-specific e-newsletters also include blogs, questions and answers with Mayo Clinic experts, and other useful information that will help you manage your health.
Housecall Archives
Mayo Clinic Housecall
Stay up to date on the latest health information.
What you get
- Free weekly e-newsletter
- Mayo Clinic expertise
- Recipes, tools and other helpful information
- We do not share your e-mail address
Question
Protein shakes: Good for weight loss?
I'm trying to lose weight. Could protein shakes help?
Answer
from Katherine Zeratsky, R.D., L.D.
Manufacturers of protein shakes may claim that their products decrease body fat or promote weight loss, but protein shakes aren't a magic bullet for weight loss.
Replacing certain meals with protein shakes may help you reduce your daily calories, which can help you lose weight. If you rely on protein shakes for regular meals, however, you'll miss out on the nutritional benefits of whole foods. And since protein contains calories, consuming too much protein can actually make losing weight more difficult — especially if you drink protein shakes in addition to your usual diet.
The average adult needs 46 to 56 grams of protein a day, depending on weight and overall health. As long as you're eating a healthy diet, adding extra protein — either through protein shakes or other sources — isn't necessary.
Remember, the key to losing weight is burning more calories than you consume. Choose healthy foods — such as fruits, vegetables, whole grains and lean sources of protein — and include physical activity in your daily routine.
Next questionCortiSlim: Can cortisol blockers help with weight loss?
- Dennis EA, et al. Beverage consumption and adult weight management: A review. Eating Behaviors. 2009;10:237.
- Bertenshaw EJ, et al. Dose-dependent effects of beverage protein content upon short-term intake. Appetite. 2009;52:580.
- Bertenshaw EJ, et al. Satiating effects of protein but not carbohydrate consumed in a between-meal beverage context. Physiology and Behavior. 2008;93:427.
- Bowen J, et al. Role of protein and carbohydrate sources on acute appetite responses in lean and overweight men. Nutrition and Dietetics. 2008;65:S71.
- Dietary reference intakes (DRIs): Recommended intakes for individuals, total water and macronutrients. The National Academies Press. http://books.nap.edu/openbook.php?record_id=10490&page=1324. Accessed Jan. 28, 2010.
- Position of the American Dietetic Association: Food and nutrition misinformation. Journal of the American Dietetic Association. 2006;106:601.
- Colditz GA. Prudent diet. http://www.uptodate.com/home/index.html. Accessed Jan. 28, 2010.
Find Mayo Clinic on