Here’s a question for you:

Could your protein shakes be making you gain weight?

It’s possible.  If you feel like that’s the case, you’re not alone.  I’ve actually had multiple clients start a shake-based plan intended for weight loss or some sort of clean eating challenge who have gained weight on the plan.  I've also seen plenty of clients who have incorporated a new protein powder into their diet for the first time in hopes that the weight loss claims  made by the shake or company would ring true.  

Let’s start here.  No protein powder on the market is a guarantee for weight loss.  I don’t care how many awesome ingredients the powder has, how vegan, clean, or high protein it is.  Because we all know that when it comes down to it, calories matter for weight loss.

Now, that being said, are calories the ONLY thing to consider when trying to lose weight?  Absolutely not.  Food quality and macronutrients are very important.  And truly, having enough protein in your diet is definitely important for weight loss.  Getting enough protein in your diet helps with feelings of satiety, or feeling of fullness and satisfaction.  And we want enough protein to sustain all the muscle we’re creating with our awesome strength training workouts!

But we can’t just add in protein and hope for magic.

Here’s what I’ve seen with some clients.  When we review what they’re eating and some of the roadblocks they are encountering with weight loss, we start by looking over their daily food intake meal by meal.  And those clients on a shake plan or incorporating shakes into their diet usually start their day off with a shake.  I’ll have them describe the shake they make, and it usually includes a scoop, or two, of their protein powder, a scoop of almond butter, and fruit - maybe some banana.  

So let’s break that shake down.  A scoop of protein powder is usually around 150 calories.  If they add two, we’re up to 300 calories already.  Add in that scoop of almond butter.  Is it measured?  If it’s just a scoop taken with your spoon, I guarantee it’s more than a tablespoon.  We’re probably looking at a minimum of 150 calories for the almond butter.  Add the fruit, another 100 calories.  By the end of it all, we’re looking at 300-400 calories, easy.

Then they have a healthy lunch, another 300-400 calories most likely, and oftentimes they will have another snack on their plan before dinner.  They could already be up to 1,200 calories at this point - a common weight loss goal for daily caloric intake, and this doesn’t include dinner.

Calories count.  I recommend starting out by setting a calorie goal for yourself.  You could do this very easily with any food logging app, such as My Net Diary.  Generally, most women I work with end up in a 1,200-1,500 calorie budget for weight loss.  This all depends on how much you weigh, how much you want to lose, and how quickly you want to lose it.

Once your calories are set, I really suggest planning your meals ahead of time.  Again, very easy to do in a food logging app.  Don’t just log the food as you go - have a plan.  I usually suggest to start by planning your most substantial meal of the day, which for most is dinner.  Make sure your dinner includes quality protein.  Pick a protein, add some veggies or salad, and you’re off to a great start! 

So get into your app, and log the dinner you plan on having.  Now you’ve got a calorie budget left for the reminder of the day.  The goal is to NOT log your food as you go, only to get to dinner and discover you have almost no calories left to stay within budget.  So plan your dinner first, and plan your other meals accordingly.  

Next, here’s an important question I’d have for my clients who are utilizing the shakes for weight loss.  Is this the eating pattern you want to sustain when you go back “to normal”?  When you're done with the cleanse, or the program, would you continue with shakes as a meal?  Some people enjoy shakes as a meal and want to continue regularly with them.  I’m not really one of those people.  I don’t like a cold shake on a cold morning, and honestly, I’d rather EAT my food. I’d rather have 10 almonds, a whole banana, and maybe the equivalent calories as the protein powder in cooked egg whites, then blend up the same amount of calories into one shake.  I like food volume; meaning I think it’s more satiating when you have MORE food to eat with the same amount of calories. 

If shakes aren’t your thing, necessarily, then there is nothing magical about them that will lead to weight loss.  I’d recommend, rather, planning a high protein breakfast, maybe an egg white omelet filled with veggies.  You may find you feel a lot more satisfied; not like you’re “dieting” if you do so.

So am I just knocking protein powder completely here?  Not at all!  I use it myself quite often, but let me tell you how I use it.

I’ll plan my meals, like I’ve said.  When I’ve planned what looks like 3 satisfying meals, I’ll take a look at my calorie budget and my macros.  If I’m low on protein - I usually shoot for at least 30% of my calories from protein - then adding a shake to my meal plan is my go-to.  BUT, I add in just the right amount of protein powder, and work to keep the shake calories low.  Often, I may just use half a scoop of protein at a time, a cup of almond milk, and a couple ice cubes.  Now we’re looking at an approximately 100-calorie hit of protein used to supplement my planned meals.  Sometimes I’ll add in a ¼ cup blueberries, or a ¼ cup canned pumpkin - both of which only add about 20 calories.  Used this way, as a supplement, protein powder is doing just that for me - supplementing my diet to make sure I’m getting the right amount of protein for my needs and goals.  

My father in law loves to tell the story of a woman he knew years ago who was trying to lose weight and began Slim Fast.  She was very distressed as she was telling him how, rather than losing weight as hoped, she’d been gaining weight since using the shakes.  “I just don’t get it,” she told him.  “I’ve added a shake to breakfast, a shake to lunch, and a shake to dinner.  But I’m not losing weight!”

Funny, silly (unfortunately true), but it makes a good point.  Protein shakes, no matter how good they are, cannot just be added to our diets with the hope that they will, in and of themselves, change our body composition.  We need the right amount of calories, as well as the right amount of protein, to change body composition, and if weight loss is your goal, you’ve got to keep those calories down.

Soulstrength Members, know that I am here for you for any nutrition questions you may have!  Feel free to leave a comment or shoot me an email if you'd like any assistance with your nutrition goals :).