Written by Lena, Nutritionist (M.Sc. Medical Nutrition) | Reviewed by Kevin, Nutritionist (M.Sc. Medical Science)

You read that right: protein shakes are not only for athletes who want to promote muscle building or sustain physique. Protein shakes can also be a good tool when losing weight. In this blog, we explain which protein shakes you can best rely on for healthy weight loss.

Topics at a glance:

How does protein help you lose weight?
How protein shakes support your diet
Formula Diets - Weight Loss Shakes on Prescription
Is whey protein the best protein?
What is the best protein shake for weight loss?
This is how versatile protein powders are
Shake your way to a healthy diet - this is how you make the transition!
Successful Weight Loss with Protein Shakes: Tips and Tricks

How does protein help you lose weight?

You may have heard that you should reduce carbohydrates and fats in your diet when losing weight. However, the protein content of the food shouldn’t be reduced below 15%. This is partly because protein is important for our muscles, which in turn is important for a healthy body and an active metabolism. However, a high protein content in the diet does also have other advantages.

1. Protein keeps you full for a long time because it is digested more slowly.

Protein digestion can take up to 3 hours - so we stay full for a long time and eat less. In addition, protein digestion produces degradation products that stimulate the release of satiety hormones.

2. The body draws less energy from proteins.

When we consume protein with food, a full 20-30% of calories are converted into heat. For carbohydrates this is 10-15%, for fat only 0-3%. If we eat protein-rich food, there is less energy left that can be used or stored by the body for various activities.

3. Proteins increase the basal metabolic rate.

A common problem with dieting is that after a while, the body adapts to the reduced calorie intake and uses less energy. You can counteract this with a protein-rich diet, because a high protein intake protects the muscles from breakdown. Since muscles need a lot of energy, the basal metabolic rate is also kept high.

How protein shakes support your diet

Protein shakes are an easy and quick way to incorporate more protein into your diet without consuming a lot of extra calories. This allows you to benefit from the long satiety and increased energy consumption from the protein. When you replace a meal with a protein shake, you simultaneously reduce calorie intake and lose weight effectively.

The only drawback: Some protein shakes provide you with a lot of protein, but other important nutrients may fall by the wayside.

To ensure that your metabolism really gets all the important nutrients it needs, we combine a high-quality and satiating protein with important micronutrients and a low carbohydrate content in Almased. As a result, a shake replaces a balanced meal with a high nutrient density despite a low number of calories. The perfect mix for healthy and long-term weight loss!

Formula Diets - Weight Loss Shakes on Prescription

Losing weight with protein shakes is so effective that it is even recommended by doctors for the reduction of excess weight. To be more precise, shakes such as Almased are recommended, which contain a multitude of other micronutrients in addition to ample protein.

For a limited period, you should consume about 800-1200 kcal daily from the shakes. Under the supervision of a doctor, obesity, but also fatty liver or type 2 diabetes can be brought back under control.

The advantage of a so-called formula diet - i.e. a diet with shakes - is that the drastic calorie reduction at the beginning ensures quick results. This increases motivation to stick to the plan in the long term.

The shakes are easy to integrate into everyday life and work even if you’re not a nutrition professional. In this way, you can gradually adopt a new healthy diet and embark on a sustainable change in diet with these shakes.

Is whey protein the best protein?

Whey protein is probably the most well-known protein in the fitness scene. It is popular mainly because it is cheap and can be absorbed quickly by the body. But it is certainly not the most superior protein for weight loss. For long-lasting satiety during any diet, it is better to rely on casein, or a combination of whey protein and casein. Casein also comes from milk, but is digested much more slowly and ensures a long feeling of satiety.

Even better is to rely on a vegetable protein, long term. This is because plant-based proteins have particularly positive effects on our health. Studies show that vegetable protein is associated with better cardiovascular health compared to animal protein and reduces the risk of metabolic diseases.

In Almased, we combine the best of both worlds with a high-quality soya protein isolate and casein made from skimmed milk yoghurt. In addition, our liquid-processed honey initiates a fermentation process with its active honey enzymes. This breaks down the protein structures and allows them to be absorbed and used by the body in a more optimum fashion.

So if you're looking for the best protein for weight loss, Almased is the answer!

What is the best protein shake for weight loss?

Almased vs. other protein shakes

For effective weight loss, it is important that you are supplied with all the necessary nutrients. Unnecessary additives, such as artificial fillers and sweeteners, on the other hand, can hinder your weight loss success. That's why it's essential to look for high-quality ingredients when choosing a protein shake.

That's how versatile protein powders are!

Can't handle shakes anymore? Then we have a few delicious ideas on how you can use your protein powder differently to lose weight successfully.

Delicious breakfast

Instead of a shake, simply mix your protein powder into your muesli, or into some yogurt to start the day stronger.

Recipe: Almased Skyr

Creamy smoothies

Together with delicious berries and a little liquid, your shake tastes completely different. Our tip: The Almased Green Berry Smoothie!

To The Recipe

Savoury ideas

Protein powder with a neutral taste can also be easily integrated into savory dishes. For example, in a delicious spread.

Almased Herb Quark

Healthy dessert

Mixed with a little less liquid, protein shakes can become a delicious creamy dessert. Our peanut chocolate shake is perfect for this. Simply prepare with a little less liquid and use a spoon to enjoy.

Peanut Chocolate Shake

Shake your way to a healthy diet - this is how you make the transition!

Protein shakes for weight loss are particularly suitable for starting any diet. They make it possible to draw a line under old eating patterns and start afresh. Little knowledge is necessary to get started. By simply replacing your main meals, initial successes are quickly visible.

At this point one should not rest on their laurels, but actively work on a long-term change in diet. The Almased 4-phase plan helps you to work on a healthy diet step by step. At each stage, a new solid meal is introduced. This gives you enough time to try out healthy recipes and see how you can best implement the new diet in your everyday life.

Finally, the most important thing in long-term weight loss is that you build small new habits that are realistic for you in the long term and that you feel comfortable with.

Successful Weight Loss with Protein Shakes: Tips and Tricks

Our Almased nutrition experts have put together the best tips for you to make your diet with protein shakes a complete success.

Compensate for restaurant visits

A celebration is coming up, you're on vacation, or you just couldn't say no to a delicious pizza with friends? No problem - with an Almased fasting day you can easily counteract and be back on track in no time! Simply replace all solid meals with 3 shakes for one day.

Almased's Fasting Plan

Bringing in variety

With our delicious shake recipes, it never gets boring. So you can always try something new and find your absolute favourite shake.

Our Shake Recipes

Shake in the evening

In the evening, the nutrient composition of our meals is particularly important and influences our cell regeneration at night. If you rely on an Almased shake in the evening, you create the best conditions for a healthy and active metabolism. The unique combination of nutrients has time to work overnight and you wake up full of energy and well rested.

Our Ingredients

Lose weight together

Network with others who also want to lose weight and arrange sporting activities with friends. After all, everything is a little easier together. You can also find connection and motivation in our Almased Facebook group.

To The Group

Frequently Asked Questions

The most important questions at a glance! Your question was not answered? Then you can easily reach our nutrition experts on Facebook, Instagram, or by email (info@almased.co.uk).

How many protein shakes do I need a day to lose weight?

Normally, a shake diet starts with 3 shakes a day, so all main meals are replaced by one shake. After 3-7 days, a solid meal is then introduced, which contains a lot of vegetables, a source of protein, high-quality carbohydrates and vegetable oil. The other two meals are still shakes. In the next phase, there are 2 solid meals and a shake a day and so on. Here you can find more information in our weight loss plans.

How long does a diet with protein shakes take?

Our shortest diet plan lasts 2 weeks, the longest stretches over 12 weeks. However, it is not important how quickly you finish, but how sustainable the result is. In our test, you can find out which plan suits you best.

Do I need to exercise to lose weight with protein shakes?

A little more exercise is probably good for all of us. During the Almased diet, however, exercise is not a must! Thanks to the high-quality multi-component protein, the muscles are still maintained and the basal metabolic rate is increased.

How long after a protein shake should you not eat?

Ideally, there should be 4-6 hours between the shake meals and also the solid meals. This supports fat burning and allows you to lose weight effectively.

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