Protein Powder and Weight Loss – Why it Works!

Did you know that protein powder and weight loss go hand in hand? Yep, they sure do, if you know how to use it correctly. Adding more protein your diet, whilst lowering your carbohydrate intake will automatically help you to burn excess fat whilst still keeping you full and satiated with less sugar cravings.

In this post I will show you how to add protein powder into your diet, when to add it, the best protein to buy, and how it comes together to give you that fat burning edge. ALL of these things make a huge 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

muscly woman lifting barbell

To keep body fat low, you need to keep muscle mass high – but 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 you can do; the more you have, the more you burn –  it’s as simple as that.

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 sake after you have built a toned body, then usually eating a healthy diet full of proteins from different sources will probably give you what your body needs. But if you’re weight training, are eating a vegan or plant based diet, or would like to lose weight and cut fat then you may need to obtain more amino acids through a good quality protein supplement.

Getting more protein into your diet:-

packets of protein powder

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 building of muscle.

Another benefits of the protein blends is many have added nutrients, green superfood powders, probiotics and enzymes, all of which help aid absorption of the amino acids and other nutrients. 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 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 dangerous belly fat specifically.

Other ways to lower the hunger hormone ghrelin:-

  • 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)

Respected studies cited that increasing protein intake and lowering fat will help keep your body in a thermogenic state, and therefore in fat burning mode, burning an extra 100 calories a day. These results were seen without reducing actual portion sizes, but just swapping high GI foods and snacks for high protein ones instead. And that’s not to mention the fact that protein keeps you fuller for longer, so you will also be consuming less calories over all which will boost weight loss even further.


two people running

A high protein diet will help keep your metabolism boosting muscle mass high, and if you actively engage in exercise or activities that help to build muscle, then these effects will be higher still. Regular exercise is an integral part of long term fat loss and crucial for a healthy body and mind; plus added protection from degenerative deseases goes with the territory. 

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


vegetables on chopping board

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 need 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 on your body frame 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, which is 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.


GI, or glycemic index as it’s otherwise known, is the rate in which the carbohydrates/sugars in a food take to be broken down and be 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 it’s the dangerous belly fat kind too.

Eating a low GI diet and eating low carbs foods is not only crucial to weight loss and weight 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 very reason why a high protein diet will boost your weight loss efforts.

FYI – 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 amount 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.


Eating specific metabolism boosting foods and drinking these effective fat burning 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.

Finding the best protein powder to suit your needs:-  

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

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

This post ‘Best Protein Powder Reviews of 2019’ is a thorough list of the highest quality protein powders and all their key features and benefits. Here you will  find some of the best protein powders for weight loss specifically, and you will be able see at a glance which is best for you so you can pick accordingly.

Here is a quick YouTube video on how to use protein powder after you have have decided what you think will best suit you.


I hope this post has given you some insights on how to use protein powder correctly so you can lose the excess pounds easily and safely. If you have any questions on this topic then please pop them in the comments section and I will be happy to get back to you as soon as I can.

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Stefanie Taylor
Plant based eating is set to EXPLODE in 2019; not just for health reasons, but also to help keep our beautiful planet thriving. I have lived this healthful lifestyle for over 2 years, which is the reason why zestforever was born to share my experiences, trials and errors, how I overcame them, and how to turn to this lifestyle in such a way that you will thrive too.

I have studied, tried and tested healthy foods, superfoods and diets for over 25 years, but nothing has come close to giving me the buzz of wellness that plant based eating has. To expand my knowledge further I have also studied and worked as a Sports Nutritional Advisor, Nutritional Therapist, and Clinical Weight Loss Advisor - all of which can tie in with the plant based diet.

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

I am grateful for your support, and I hope that the tips and guides you find here will help to guide you on your own plant based journey.

14 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.

  6. For me, protein is and has been a lifesaver. I’ve always strived to get at least 20-30 grams of protein in per meal, and have long used the Orgain plant-based powder since discovering it in 2016. Nothing comes close. I do feel my protein intake is somewhat low for the amount of exercise I do, so I’d love to get back into eating more protein as 2019 progresses.

    • Hi Todd, I will have to look into Orgain protein powder as you are such a fan. I’m always looking for great products to promote, especially when it comes to plant based protein.

      I son’t know whether you are a vegan or plant based eater, but if you are AND you’re exercising a lot then I would pretty much presume you would need a protein supplement of some kind. All the better if you can get it into your meals, but sometimes it’s hard.

      Good luck with your protein mission 🙂

  7. Your website is great Stephanie! I am 90% plant based in my diet, the other 10% is seafood and about twice a year I eat chicken! High protein diets are really the way to go for weight loss and I use a vegan protein powder myself which is soy and chickpea based – my partner and I use the protein powders not just in smoothies but we also use them to make “nice cream” with blended frozen bananas and we mix them up with coconut oil and nuts and freeze to make a delicious healthy and high-protein snack! Will be sure to keep up on your latest posts

    • Ooh yum, I do something similar with nut milk and frozen banana and blueberry, but I have never though about using protein powder in them before. What a revelation! I literally can’t wait to try this for myself; I reckon it would be great with pumpkin protein as that tastes the best of all the proteins in my opinion.

      That’s just fantastic that you are 90% plant based. You must be feeling the real benefits with your health by now as I am. I think seafood is pretty healthy, so I reckon you are enhancing the effect of your diet, I just don’t like it myself so I stay away.

      Yes, protein powders are the way to go for weight loss. I have tried and tested this theory for myself and it works well, especially the low carb protein smoothie for breakfast.

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