Protein shakes: Do they increase weight loss?

I'm trying to lose weight. I've reduced my calorie intake and increased my activity level. Should I try adding protein shakes to my diet to increase weight loss?

- Shelly / No state given

Mayo Clinic dietitian Katherine Zeratsky, R.D., L.D., and colleagues answer select questions from readers.

Answer

Manufacturers of protein shakes may claim that their products decrease body fat or promote weight loss. But there is no evidence that this is true.

Most protein shake mixes and some pre-made shakes get their protein from soy. Others may use a dairy or egg base. Although protein shakes generally aren't harmful, you shouldn't expect them to take the weight off for you. Remember, protein contains calories. So consuming too much protein can actually make losing weight more difficult.

Weight loss is achieved by controlling your calorie intake and increasing the number of calories you burn through physical activity. So you have already made two very positive changes.

Eating a source of protein as part of a meal or snack is a good idea. You'll likely feel satisfied longer, which means you're likely to consume less calories overall. Occasionally having a protein shake with added vitamins and minerals as a meal supplement is better than skipping a meal. However, these types of shakes — even if the labels shows added nutrients — do not replace all of the benefits of whole foods, such as fruits and vegetables.

The average adult needs 46 to 56 grams of protein a day; however, this number varies depending on your body weight and overall health. As long as you're eating a healthy, balanced diet, adding extra protein — such as in the form of protein shakes — isn't necessary.