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If you're trying to lose weight, then you know it's not always a linear journey. There are, however, steps you can take to help keep you on track. One of the keys to successful weight loss is feeling full for longer. Because protein has been shown to help improve appetite control, the best protein powders for weight loss can be an excellent way to help you stay satiated.(1)
The Best Protein Powders for Weight Loss - Our Top Picks
- Best Overall Protein Powder for Weight Loss: Xwerks Grow
- Best Whey Protein Powder for Weight Loss: Transparent Labs Whey Protein Isolate
- Best Vegan Protein Powder for Weight Loss: KOS Plant Protein
- Best Protein Powder for Male Weight Loss: Kaged Whey Protein Isolate
- Best Keto Protein Powder for Weight Loss: Xwerks Grow
- Best-Tasting Protein Powder for Weight Loss: Transparent Labs Organic Vegan
- Best Unflavored Protein Powder for Weight Loss: KOS Unflavored Plant Protein
- Best Low-Carb Protein Powder for Weight Loss: Ritual Essential Daily Shake 18+
- Best Meal Replacement Protein Powder for Weight Loss: Transparent Labs MRP
- Best Organic Protein Powder for Weight Loss: KOS Plant Protein
- Best Protein Powder for Female Weight Loss: Gainful Protein
However, when your goal is to lose weight, not all protein powders are created equally. Many protein powders are full of…umm, well, they are full of protein, but often other unnecessary additives. While consuming protein can help you build muscle when you work out, it won't necessarily make the scale start a downward trend. Additionally, some protein powders are high in calories or have added sugars, which is problematic when you are aiming for weight loss. Therefore, it is important to pay close attention to labels in order to ensure that your protein powder of choice is the right fit for you.
To help you meet your goals, our ACTIVE Reviews Team has rounded up the best protein powders for weight loss.
Why Trust Us?
The health and safety of ACTIVE's readers is of the utmost importance to us. To ensure your well-being when consuming protein powders, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. We've also consulted with a team of nutritionists and dietitians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers.
Disclaimer: Exercise caution when consuming new supplements and always make sure to consult with your doctor before trying a new supplement or pill. Weight-loss supplements are not a substitute for a balanced diet and regular exercise. Any supplements taken should be used in accordance with a healthy lifestyle. Any weight loss of more than one to two pounds per week over a long period of time is unusual and should be monitored by a doctor.
Best Overall Protein Powder for Weight Loss - Xwerks Grow
SPECS
- Ingredients: 100% grass-fed whey protein isolate; vitamins A, C, and D; calcium; iron; sodium; phosphorus; magnesium, potassium
- Price: $1.96/serving
- Flavors: Chocolate, vanilla, peanut butter, strawberry
- Protein type: Whey protein isolate
Don't be fooled by the name, Xwerks Grow is a solid protein for weight loss as it shrinks fat stores while supporting muscle synthesis and repair. It's the one-two punch of a low-calorie, high-protein combo that works really well to control hunger and preserve lean body mass. It does a great job to support weight loss as long as the total calorie intake is less than the total calories burned. Grass-fed whey protein isolate sourced from New Zealand is the shining star in the supplement. This clean ingredient contains no additional hormones, antibiotics, or pesticides.
We like that there are no artificial sweeteners, colors, or flavorings in this product. It's also soy and gluten-free. The company offers free shipping and a money-back satisfaction guarantee. With four classic flavors to choose from, we are confident you'll enjoy Xwerks Grow as much as we do.
What We Like
- No artificial sweeteners, flavorings, or colors
- Soy and gluten-free
- 100% Grass-fed whey protein isolate
- Free shipping
What We Don't Like
- Some mixability issues
- Nearly $2 per serving
Best Whey Protein Powder for Weight Loss - Transparent Labs Whey Protein Isolate
SPECS
- Ingredients: Grass-fed whey protein isolate, calcium, sodium, iron, potassium
- Price: $1.75-$1.99/serving
- Flavors: Milk chocolate, chocolate peanut butter, cinnamon French toast, strawberry, mocha, vanilla peanut butter, French vanilla, oatmeal chocolate chip cookie
- Protein type: Whey protein isolate
The reason that an athlete might reach for a whey protein isolate is that this form of protein goes through a different filtering process that strips away the fat and carbohydrates, leaving the blend with pure protein goodness. In addition to being low carb and low fat, whey protein isolate is also easier to digest, especially if you have slight issues with lactose. Not only does Transparent Labs Whey Protein Isolate have a variety of some of the best tasting flavors in protein, it also boasts 28 grams of 100% grass-fed protein per each 32-gram serving, making it a great weight loss protein powder.
Transparent Labs prides themselves on being transparent with their labeling and ingredient sources. Their products contain no artificial sweeteners, coloring, or preservatives, so you know you'll be getting a quality whey product for your money without unnecessary additives. That, and it dissolves easily when mixing it with the recommended six to eight ounces of cold water. This is an excellent protein powder for weight loss for active people looking to build lean muscle and lose weight.
What We Like
- 28g of protein per serving
- Lower carb and fat whey isolate
- Variety of flavors
- Clean, transparent ingredients
- No artificial additives
What We Don't Like
- Cost per serving is nearly $2
- Majority of flavors only come in 2 lb. size
BUY: Transparent Labs Whey Protein Isolate - 2 lbs. | 4 lbs.
Best Vegan Protein Powder for Weight Loss - KOS Plant Protein
SPECS
- Ingredients: Organic pea, flaxseed, quinoa, pumpkin seed, and chia seed protein; organic coconut; organic monk fruit; organic Stevia; Himalayan pink salt; whole-food vitamins
- Price: $1.79/serving
- Flavors: Blueberry muffin, chocolate, chocolate chip mint, chocolate peanut butter, salted caramel coffee, vanilla, unflavored
- Protein type: Plant protein
Pea protein powder helps aid in weight loss because it is iron-rich, high in fiber, and easily digestible. This means that you'll be feeling fuller for longer. With a 25-gram blend of organic pea protein, flax seed, quinoa grain, pumpkin seed, and chia seed, KOS Plant Protein is our top choice for the best vegan protein powder for weight loss.
In addition to the pea protein, the KOS Plant Protein formula contains extra digestive enzymes and omega-3 fatty acids courtesy of the pumpkin protein. This winning combination can help give you the boost you need to get through your toughest workouts, and then aid in recovery afterward. Pumpkin seed protein is also very rich in potassium to support heart health and proper muscle function.(2) Not only is this vegan protein swimming in minerals and antioxidants, but you'll be glad to hear it also tastes great.
What We Like
- Vegan, USDA-organic, gluten- and soy-free
- Reviewers love the taste
- Contains omega-3 fatty acids for joint health
- Erythritol-free
What We Don't Like
- Higher in calories and fat
- Some mixability issues
Best Protein Powder for Male Weight Loss - Kaged Whey Protein Isolate
SPECS
- Ingredients: MicroPure whey protein isolate, calcium, potassium, iron, sodium
- Price: $1.46/serving
- Flavors: Chocolate, vanilla
- Protein type: Whey protein isolate
Kaged Muscle Whey Protein Isolate is no joke when it comes to protein, featuring 25 grams of MicroPure whey protein isolate per serving. Whey protein isolate is fast-digesting and more easily absorbed and can help support the growth and recovery of lean muscle. MicroPure also contains 12 grams of highly anabolic amino acids and 6 grams of BCAAs for further recovery assistance. Proper recovery is crucial for men who train regularly because this is when the body replenishes itself and removes toxic build-up, thus preparing you for the next heavy gym session.
As for the stomach, the pure whey protein isolate is ultra-filtered to remove excess fat, cholesterol, and lactose. This can help decrease bloat and stomach discomfort, making it easier to digest and absorb the nutrients.
What We Like
- Easy-to-digest
- Third-party tested
- Low in fat, cholesterol, and lactose
- Budget-friendly
What We Don't Like
- Flavor variety is lacking
- Some artificial sweeteners
BUY: Kaged Whey Protein Isolate
Best Keto Protein Powder for Weight Loss - Xwerks Grow
SPECS
- Ingredients: 100% grass-fed whey protein isolate; vitamins A, C, and D; calcium; iron; sodium; phosphorus; magnesium, potassium
- Price: $1.96/serving
- Flavors: Chocolate, vanilla, peanut butter, strawberry
- Protein type: Whey protein isolate
The high protein and lower carb content make Xwerks Grow a contender in any diet, but certainly suitable for keto. They even advertise themselves as keto friendly. Many products that satisfy a keto diet will frequently be made with artificial ingredients; this is where Xwerks differs. Xwerks Grow is a clean, high-quality whey protein isolate product with no artificial flavors, sweeteners, or coloring and is free from soy and gluten.
We like the addition of whole-food ingredients to support a well-rounded supplement. Xwerks Grow is also third-party tested and manufactured in a GMP-certified facility. Offered in four delicious flavors, you're bound to find at least one you enjoy.
What We Like
- Low-carb and keto-friendly
- No artificial sweeteners, flavorings, or colors
- Low in calories
- 100% Grass-fed whey protein isolate
- Free shipping
What We Don't Like
- Pricier
- Some mixability issues
Best-Tasting Protein Powder for Weight Loss - Transparent Labs Organic Vegan
SPECS
- Ingredients: Organic rice and pea protein
- Price: $1.96/serving
- Flavors: Chocolate, French vanilla
- Protein type: Rice and pea protein
If you've ever thought—or been told—that vegan food has no flavor, we have the plant-based protein powder to prove otherwise. Transparent Labs Organic Vegan Protein 24 grams of organic rice and pea protein that is free from artificial coloring, sweeteners, or preservatives. It also comes in either a rich chocolate or decadent French vanilla flavor. Reviewers with dietary restrictions or allergies love that this protein powder is organic, has 24 grams of organic plant protein per serving, and tastes great. It also has zero grams of added sugar and uses organic Stevia.
What We Like
- Delicious chocolate and French vanilla flavors
- 24g protein per serving
- Non-GMO
- Dairy- and soy-free
- No artificial flavors or preservatives
What We Don't Like
- Not ideal if you don't enjoy chocolate or vanilla
- Can have a chalky texture when mixed with water
BUY: Transparent Labs Organic Vegan
Best Unflavored Protein Powder for Weight Loss - KOS Unflavored Plant Protein
SPECS
- Ingredients: Organic pea, flaxseed, quinoa, pumpkin seed, and chia seed protein; organic coconut; organic monk fruit; organic Stevia; Himalayan pink salt; whole-food vitamins
- Price: $1.79/serving
- Flavors: Unflavored
- Protein type: Plant protein
Unflavored protein powders have their perks for weight loss because they don't contain sweeteners and excess sugars. They can also be mixed easily into baked goods, a nutritional whole-food smoothie, or your morning oats for an added boost of protein. KOS Unflavored Plant Protein is our top pick in this category because not only is it unflavored, but it also features responsibly-sourced organic ingredients free of hormones, antibiotics, pesticides, artificial sweeteners, colors, and GMOs.
Another reason we wholeheartedly recommend KOS Unflavored Plant Protein is its fiber content. There are 3 grams of soluble fiber per serving of plant protein that can help increase your satiety, meaning that you'll feel fuller for longer and less prone to overindulging or snacking.(3)
What We Like
- 20g of unflavored and unsweetened protein per serving
- 3g of fiber per serving
- Organic ingredients
- Erythritol-free
What We Don't Like
- 20g of protein per serving may be too low for some
- Some reviewers had issues with the texture
BUY: KOS Unflavored Plant Protein
Best Low-Carb Protein Powder for Weight Loss - Ritual Daily Shake 18+
SPECS
- Ingredients: Organic pea protein, calcium, choline, iron, sodium, L-methionine
- Price: $2.66/serving
- Flavors: Vanilla
- Protein type: Pea protein
Carbohydrates aren't always the enemy, in fact, you need carbs for energy production and healthy body function. That said, there's nothing wrong with a low-carb diet, as long as the carbs that you are consuming are "good carbs" that are part of a healthy diet.
With no added sugar and chock full of high-quality organic ingredients, the Ritual Essential plant-based protein powder can be an excellent low-carb supplement to take while losing weight; 20 grams of protein and 3 grams of carbs per serving to be exact. The company prides itself on using the cleanest ingredients to create a product that aids in weight loss while promoting muscle synthesis and repair.
The flavoring is distinguishable but not overpowering. Therefore, depending on how much flavor you like your protein powders to have, you may find this one on the light side. We also like that this powder mixes well with water or fruit and other ingredients in smoothies. Ritual is also third-party tested by Informed Sport, has BPA-free packaging, and is free of most major allergens. To summarize, Ritual Essential Protein tastes great, is low in carbs, and can support healthy weight loss when included in a balanced diet.
What We Like
- Free of artificial sweeteners
- Third-party tested
- Free shipping on all orders
- Lighter taste
What We Don't Like
- Fairly expensive
- Only available in 1 size and flavor
BUY: Ritual Essential Protein Daily Shake
Best Meal Replacement Protein Powder for Weight Loss - Transparent Labs MRP
SPECS
- Ingredients: Protein blend; whey protein concentrate, whey protein isolate, grass-fed beef bone broth, egg white protein, pea protein isolate; MCT oil powder, oat bran fiber, Himalayan rock salt, Stevia extract
- Price: $1.99/serving
- Flavors: Vanilla, chocolate
- Protein type: Protein blend
If you are planning on replacing an entire meal with a protein powder, it's important to choose one with enough calories and nutrients to power you through. When focusing on weight loss, you still want to feel satiated, and Transparent Labs MRP does a fantastic job of doing just that. That being said, it's important to remember that this is an entire meal replacement, NOT just a protein supplement. With up to 220 calories, 7 grams of fat, 19 grams of carbs, and 24 grams of protein per serving, it can stand alone in your day. It holds up well compared to other meal replacement powders but may have a slight advantage on many because it is made with real-food ingredients.
Transparent Labs MRP also provides plenty of vitamins, minerals, and slow-digesting carbohydrates and avoids using artificial sweeteners, preservatives, and dyes. Plus, this protein powder contains MCT oil which can help slow digestion to make you feel fuller and help absorb those fat-soluble vitamins.
What We Like
- 24g of protein per serving
- Contains MCT oil
- No artificial sweeteners, colors, or preservatives
- Satiating combo of fat, carbs, and proteins
What We Don't Like
- Limited flavors
- Higher in sugar
Best Organic Protein Powder for Weight Loss - KOS Plant Protein
SPECS
- Ingredients: Organic pea, flaxseed, quinoa, pumpkin seed, and chia seed protein; organic coconut; organic monk fruit; organic Stevia; Himalayan pink salt; whole-food vitamins
- Price: $1.79/serving
- Flavors: Blueberry muffin, chocolate, chocolate chip mint, chocolate peanut butter, salted caramel coffee, vanilla, unflavored
- Protein type: Plant protein
Since the two categories can often go hand-in-hand, our choice for the best vegan is also our choice for the best organic protein powder for weight loss. KOS Plant Protein has an organic plant-based protein blend of iron-rich, high-fiber pea protein powder, flax seed, quinoa grain, pumpkin seed, and chia seeds.
In addition to the 20 grams of plant protein, the KOS formula contains extra digestive enzymes and omega-3 fatty acids. This combination can help give you a much-needed boost to get through your most brutal workouts and aid in recovery afterward. It also has 3 grams of dietary fiber to help you feel fuller and less prone to overeating. Lastly, this vegan protein is filled with minerals and antioxidants and comes in six decadent flavors and one unflavored option.
What We Like
- USDA-organic, vegan, gluten- and soy-free
- Contains omega-3 fatty acids for joint health
- Great flavor selection
- Erythritol-free
What We Don't Like
- Higher in calories and fat
- Some mixability issues
Best Protein Powder for Female Weight Loss - Gainful Protein
SPECS
- Ingredients: Varies; custom
- Price: Varies
- Flavors: Strawberry cream, Madagascar vanilla, rich chocolate, caffe mocha, cookies & cream, chocolate peanut butter, cinnamon toast, sea salt caramel
- Protein type: Varies; custom
The best protein powder for women should be able to help reduce feelings of hunger, build muscle mass, and boost metabolism. We like Gainful Protein because it can do all that and more, thanks to its personalized list of organic ingredients. Just take the introductory quiz to formulate a blend that considers your training and dietary needs. Gainful's subscription-based service offers whey protein concentrate, whey protein isolate, organic pea protein, and organic rice protein, which can be mixed and matched depending on your preferences. This soy and gluten-free protein powder is a well-rounded product that can fit your lifestyle and goals.
Once you've selected your protein base, Gainful Protein has a choice of eight flavor boosts, including unique ones like cinnamon toast and caffe mocha, and you can choose up to four flavor boosts per order. As an added bonus, this high-quality protein powder offers customizable additions like collagen or soluble fiber from organic oat powder.
What We Like
- Fully customizable protein powder blend
- 19-27g of protein per serving
- 8 flavor boosts to choose from
- No gluten, soy, fillers or artificial flavors, dyes or sweeteners
- Plant-based and keto-friendly formulas
What We Don't Like
- Expensive
- Not as easy to re-customize formula once built
How Do Protein Powders Help with Weight Loss?
The simple answer to how protein powder helps with weight loss is that higher protein diets are linked with more weight loss than standard or lower protein diets.(5) And protein powders are an easy and convenient way to meet your increased protein needs. One recent study compared the weight loss of people with metabolic syndrome. They divided them into two groups and gave one group a low-calorie diet with a standard amount of protein, and the second group a low-calorie diet with a high amount of protein. The group given the high-protein diet lost significantly more weight than the group given the standard amount of protein.(6)
Results like these are likely due to a few reasons. The first is the thermic effect of food, which is an increase in calorie burn after eating certain meals.(7) We know that eating protein causes the body to burn more calories than eating carbohydrates or fat. We also know that protein helps to preserve lean body mass (muscle) even during fat loss. Muscle stores help keep resting energy expenditure, or calories burned while at rest, higher than they would if the muscle was lost.(5) High-quality protein powders are a great resource in ensuring protein needs are met throughout the day.
FAQs About Protein Powders for Weight Loss
Should I use protein powder if I want to lose weight?
Protein powder can definitely help you lose weight. In fact, protein powders have been shown to help lose fat while maintaining the muscle you currently have.(8) It's a good idea to choose one that is high in protein, but lower in calories. If possible, consider sticking to water as your mix-in to avoid increasing overall calorie intake.
Does protein powder help you lose belly fat?
Protein powder does help you lose belly fat, but not by targeting this one area. Unfortunately, there is no way to target fat loss in any area of the body without surgery. Protein will help you to stay full longer, which will keep you from reaching for convenient foods, and also aid in weight loss. When you lose weight, you will naturally lose belly fat, as well.
How many protein shakes should I drink a day to lose weight?
When determining how many protein shakes to drink per day, first determine your protein and calorie goals for the day. Once you have a goal, you can more easily figure out how many protein shakes you can have based on your calorie limits. Although it can vary from person to person, one to two protein shakes per day is the most common.
Should I drink protein before or after a workout?
Protein is an essential nutrient when it comes to repairing the muscles that you have used in your workout. Therefore, many people prefer to drink them after they exercise. However, there are benefits to drinking protein before a workout, as well. Because of the varying benefits, current recommendations put forward by the International Society of Sports Nutrition are more focused on meeting daily overall protein needs regardless of when the protein is consumed.(9) It comes down to personal preference and how well you are able to digest protein powder.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
References
- Leidy HJ, Armstrong CL, Tang M, Mattes RD, Campbell WW. The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men. Obesity (Silver Spring). 2010 Sep;18(9):1725-32. doi: 10.1038/oby.2010.45. Epub 2010 Mar 25. PMID: 20339363; PMCID: PMC4034047.
- Prajapati, K., & Modi, H. A. (2012). The importance of potassium in plant growth–a review. Indian Journal of Plant Sciences, 1(02-03), 177-186.
- Clark, M. J., & Slavin, J. L. (2013). The effect of fiber on satiety and food intake: a systematic review. Journal of the American College of Nutrition, 32(3), 200–211. https://doi.org/10.1080/07315724.2013.791194
- Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. The American journal of clinical nutrition, 87(5), 1558S–1561S. https://doi.org/10.1093/ajcn/87.5.1558S
- Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.
- Campos-Nonato I, Hernandez L, Barquera S. Effect of a High-Protein Diet versus Standard-Protein Diet on Weight Loss and Biomarkers of Metabolic Syndrome: A Randomized Clinical Trial. Obes Facts. 2017;10(3):238-251. doi: 10.1159/000471485. Epub 2017 Jun 10. PMID: 28601864; PMCID: PMC5644969.
- Calcagno M, Kahleova H, Alwarith J, Burgess NN, Flores RA, Busta ML, Barnard ND. The Thermic Effect of Food: A Review. J Am Coll Nutr. 2019 Aug;38(6):547-551. doi: 10.1080/07315724.2018.1552544. Epub 2019 Apr 25. PMID: 31021710.
- Frestedt JL, Zenk JL, Kuskowski MA, Ward LS, Bastian ED. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutr Metab (Lond). 2008 Mar 27;5:8. doi: 10.1186/1743-7075-5-8. PMID: 18371214; PMCID: PMC2289832.
- Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153.
About the Author
Sosha is a staff writer for ACTIVE.com and a CrossFit enthusiast. Her work’s been featured in The Washington Post, Huffington Post, MUTHA Magazine, Charlotte Magazine, and The Charlotte Observer. Her weekly column, Soshally Awkward, is featured on the nationally-syndicated radio show, Bob & Sheri.
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