- 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.
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Diet plans (8)
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Mayo Clinic diet (1)
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Diet and exercise (4)
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Diet pills, supplements and surgery (14)
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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 help 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 to replace 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.
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- 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 Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed Jan. 17, 2012.
- Position of the American Dietetic Association: Food and nutrition misinformation. Journal of the American Dietetic Association. 2006;106:601.
- Colditz GA. Healthy diet in adults. http://www.uptodate.com/home/index.html. Accessed Jan. 17, 2012.
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