Protein Powder and Weight Loss – Why it Works!

bathroom scale

Did you know that protein powder and weight loss go hand in hand? Yep, adding more protein yo your diet will automatically help you to burn excess fat, and in this post I will show you exactly why it works, how to add it your diet, the best protein to buy, plus precisely how and when to take it.

All of these things make a difference as to how effective this method of losing weight will be, and if you do it in the right way then you will be rocking that nicely toned body in no time.

Burning fat is all about muscle maintenance


To keep body fat low you need to keep muscle mass high. I’m not saying you need to bulk up, just keep yourself nicely toned and you will see results. This is because muscle mass keeps your body in calorie torching mode more than anything else; the more you have, the more you burn… simple!

This is where protein comes in as it is the building block of muscle, and if you don’t get enough through your diet then your muscle mass will suffer. For maintenance usually eating a healthy diet will probably give you enough protein through food alone; but if you’re weight training, are eating a vegan or plant based diet, or want to lose weight and cut fat, then you may need to obtain more through a supplement.

Getting extra protein:

green smoothie

The simplest and easiest way to get extra protein into your diet without too many extra calories (which defeats the object) is through a good quality protein powder. There are so many awesome products on the market right now that it makes the mind boggle; but this is also a great thing as many have been blended to contain a complete amino acid profile, which is something that is vital in the buildig of muscle.

Another great thing about the protein blends is they often have added nutrients, and many times green superfood powders, probiotics and enzymes; all of which help aid absorption. After all, you are what you absorb not what you eat, and if you eat foods with low bio-availability you could very well be wasting your and money.

Protein Powder and Weight Loss – Why it Works!


man snacking

Protein helps to lower your hunger hormone ghrelin, and when this little blighter gets out of control it makes you want to snack even when you know you don’t really need to eat. Eating a high protein diet can help suppress this hormone, and STOP those sugar cravings that are notorious for making you gain nasty belly fat specifically.

Other ways to lower the hunger hormone ghrelin include:-

  • Probiotics
  • Eating regularly to keep blood sugar stable
  • Eating a high fiber diet
  • Getting at least 7 hours sleep a night
  • Eating omega 3 rich foods, OR omega 3 supplements
  • Avoid MSG
  • Avoiding fructose (as in the fructose used as a sugar in foods and fruit juices – whole fruits are fine)

One study cited that increasing protein intake up to 15-30% of your total day’s calories can help you to consume a whopping 441 fewer calories per day, which works out an extra 5kg in 12 weeks – now who doesn’t want a piece of that? And these results were seen without reducing actual portion sizes, but just swapping high GI foods and snacks for high protein ones instead.


two people running

A high protein diet will help keep your metabolism boosting muscle mass high, and if you actively do exercise or activities that help to build muscle then these effects will be much higher. Regular exercise is an integral part of long term fat loss, and crucial for a healthy body and mind; plus it will also offer protection from many diseases and illnesses.

So bottom line:- make sure you take regular muscle building exercise, such as resistance training, HITT, power walking, swimming, or whatever you enjoy: just be sure make it a habit and you will keep your muscle mass and fat burning abilities going full steam ahead.


woman with toned abs

If you’re actively dieting by cutting down on excess calories and fat, then extra protein can up muscle mass maintenance by up to 3.5 times.

Often when you go on a diet (especially when you’re not doing a proper exercise program alongside it) you will find that your body, rather annoyingly, will shed muscle before fat. This is because the body prefers to burn lean muscle mass for fuel when your calorie intake is low, like when you’re on a calorie restricted diet. Obviously this is the last thing you want –  you want to keep as much muscle as possible on your body for its fat burning effects; and also to stop you looking flabby.

Keeping muscle mass is another good reason to keep your protein intake high, and a clean plant based protein powder is perfect for this job.


Keeping yourself satiated is another vital aspect of weight loss for obvious reasons. For starters you will produce more leptin – a hormone your body releases to tell you you’ve had enough to eat and is the opposite of the hunger hormone ghrelin. This will ultimately lead to eating fewer calories in one sitting, AND make you less likely to snack between meals.


mans belly fat

GI, or glycemic index, is the rate in which the carbohydrates/sugars in a food take to be broken down and used for energy; or stored as fat as the case may be. The higher the GI the faster these sugars hit the bloodstream, which is a bad thing in most situations (but different during or after intense training when the muscles need to be refueled quickly) because it promotes fat storage, and unfortunately for us it’s the dangerous belly fat kind too.

Eating a low GI diet is not only crucial to weight loss and maintenance, but it also lowers your chances of obesity, type 2 diabetes, heart disease, metabolic syndrome, and even some cancers. Protein contains virtually NO carbohydrates at all, and is the reason why a high protein diet will boost your weight loss efforts.

Many protein powders contain very little carbs, making them the perfect filling fat burning snack or meal replacement.

What are the Best Times to take Protein Powder?

  • AFTER A WORKOUT – to aid with muscle repair and growth.
  • BEFORE A MEAL – to up the protein of the whole meal, AND to stop you from over-eating. If you do this you can give yourself a much smaller serving of carbs with your meal and still feel completely satiated and fuller for longer.
  • AS A BREAKFAST – taking JUST protein at breakfast with as close to zero carbs as possible will keep your body carrying on in fat burning mode after your whole night of fasting.
  • BEFORE BED – if you need a snack before bed then a protein shake is just the ticket as it will help with muscle repair and growth overnight. But I wouldn’t do this with protein powders that have added greens as they can be stimulating.


halved pink grapefruit

Eating specific fat burning foods and drinks alongside a high protein diet will help you torch that unwanted fat even faster. If you make these a part of your daily habits for life then you hopefully won’t ever need to worry about your weight again, and more importantly you can keep that dangerous, disease causing belly fat to a minimum – a thing that is just as important as any aesthetic benefits!


I always go for a plant based blend because it’s cleaner and you don’t get the nasty side effects of dairy, such as bloating and inflammation. You should always check whether a protein powder is suitable for your needs to get the most out of it.

You will find some of them are specific to dieters, and have a high fiber, low carb content; whilst others are better if you do lots of physical exercise, and may contain carbs to help fuel muscles too. You can also get protein powders that will help you gain weight, or act as a meal replacement.

In this post ‘Best Protein Powders of 2019’ I’ve put a list of all the highest quality protein powders in order with all their key features and benefits. Here you will  find some of the best protein powders for weight loss specifically, and see at a glance which will work for you so you can pick accordingly.

Here is a quick YouTube video on how to use protein powder after you have chosen the right one for you.

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Stefanie Taylor
Plant based eating is set to EXPLODE in 2019! And I myself have been living this healthful lifestyle for over 2 years and feel pretty awesome for it. So, I decided to design this website to share the experiences of my own plant based transformation with others; and to also show how I did it safely and healthily to ensure I met all my nutritional requirements.

Good nutrition has helped me through many health issues in the past. I have lived, breathed, studied, tried, and tested healthy foods and food fads for as long I can remember. but I know that plant based eating is most definitely here to stay. Additionally, I have studied Sports Nutritional Advisory, Nutritional Therapy, and Clinical Weight Loss to add to my knowledge and understanding of nutritional human needs.

This website is not intended to treat or diagnose any medical disease or illness. It's merely meant as a way of showing you how to boost your health through the eating of more nutritious plant foods, instead of junk foods.

Oh, and thanks for stopping by! Have a happy plant based life, and please feel free to drop me a line in the comments thread below any time :)

10 thoughts on “Protein Powder and Weight Loss – Why it Works!”

  1. Great article Stefanie and very informative. As a former competitive strength athlete I can assure I have drank plenty of different types of protein powders over the years my favorite being whey based, as it was what my body preferred.
    But now as I’ve hit the middle years the competitions and my 300lb hulking mass are long behind me but I still enjoy the training, but my body doesn’t seem to agree with whey based protein anymore. I do believe going plant based may be the way ahead for me.Great post and thanks for opening up an alternative source of protein to me.

    • Hey Danny, that’s really great you used to be a competitive strength athlete! I ģues you know your stuff when it comes to protein powder then? Haha.

      The reason why a lot of people are turning to plant based protein now (especially athletes) is because so many people seem to have problems with whey. I’m pretty sure that dairy isn’t what it used to be and is full of homromones and whatever rubbish they put in animal food, so this may well be the problem.

      A lot of people are still of the mind that you can’t get all your amino acids from plant proteins, but it is possible when you know what to take, or better still to take a blend that has already been worked out with everything you need.

      I love plant based protein and have seen more improvements in my training since taking it, especially quicker recovery times. It really works!

      You should check out the Facebook page ‘vegan body building’ and see how amazing some of those guys look on a plant based diet.

      Wishing you all the best in your future training, and I hope you find a powder to suit your needs.

  2. Hi Stefanie
    I am diabetic and trying to lose weight is a real challenge for me and having read your article, I now feel I have some really great ideas which will help me immensely
    protein powder is one of them. I always considered this product as a sports person thing but now thanks to you, I know differently so thank you

    • Hi vicki, yes protein powder can be used as a great snack for diabetics as they are very low carb, and many are NO carb. Just make sure you choose one with no added sugar of course!

      And they will also have the added bonus of helping to keep you blood sugar stable to help you lose weight and stop you snacking. Definitely an all round winner for somebody in your position.

      I’m glad this post has given you something different to try in your weight loss efforts.

  3. Another great post, and wow you really know how to lose weight while gaining muscle. I’ve always heard about getting more protein to help build muscle, and seen people on that kind of a diet, but I wasn’t really sure that it worked but there must be something to it. After reading your post I see how it is done and the way in which I can do it too. Thanks

    • Hi Fred, yep the high protein, low carb diet really is very healthy, especially for dieters and diabetics. High protein diets mean less room and less hunger for high carb foods, such as refined sugars, trans fats, and other junk foods, so it stands to reason it will make you healthier and leaner. Plus, keeping blood sugar stable (which is what happens on a high protein, low carb diet) really is the cornerstone to good health as too much sugar is associated with so many modern day diseases and illnesses that it boggles the mind.

      I urge you to start a low sugar diet if you’re not already, for the sake of your future health. And yes, building stronger leaner muscle mass (especially with the addition of regular exercise – another crucial factor in disease prevention) alongside this will also be another of the great side effects. You’ve nothing to lose! Here’s another great article about carbohydrates if you’re interested.

  4. Protein will definitely help you to lose weight – tried and succeeded, I lost most of my weight due to a high protein diet. I also take protein powders and the one here is new for me but I guess after reading your article it is worth to give it a try.

    • Hi Ronda, that’s great that you lost weight on a high protein diet. Proof it works! And yes you should definitely give some new ones a try as they all contain different nutrients and qualities and the body likes to be shaken up with changes once in a while, otherwise it gets to used to things. I mix my proteins up all the time and find they work better due to this; I often have 2-3 on the go and blend them up myself.

  5. Great website! So much good and accurate information. I am a Certified Personal Trainer, Nutritionist and Exercise Therapist and I will recommend this site to all my clients. The protein and weight loss article is excellent. While I could never give up meat and to this day i have not found a decent tasting protein powder, I still try and consume as many veggies and greens(love them) as i can. Thank you for helping people live a wealthier, heathier lifestyle.

    • Hi Mark, wow thanks for the compliment on my website! I do aim to teach people how to improve their diets the easy way, it’s really not as hard as people think. Eating a high protein diet has really worked well for me in keeping my weight down and I have found lots of great plant based protein powders over the last few years.

      The blends are better and often have added natural flavourings etc to make them palatable OR if you blend them with some frozen banana slices of avocado and a spoonful of cacao powder then they taste just like a milkshake. You can really experiment and add what you like. Please read and I think you will change your mind about them ha ha.

      That’s awesome you’re a personal trainer and nutritionist, there is so much call for this sort of thing now as people are beginning to realise more and more the benefits of health and fitness so I’m sure you will be very successful.

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