The first step to losing weight is to realize that our bodies are in a constant state of energy balance: By consuming more energy (calories) than we expend, most people gain weight, and by consuming more energy than we consume, most people lose weight. For the best weight loss results, we want to maintain as much muscle mass as possible, because if you have more muscle, you will burn more calories throughout the day.

In short, achieving sustainable weight loss begins with a diet that prioritizes fat loss while maintaining as much muscle mass as possible. The key macronutrient for this type of diet is protein. In this in-depth review, we will look at the best protein powders for weight loss and muscle gain and how and why protein powder can be such an effective tool for achieving your weight loss goals.

Our choice of the best protein powder for weight loss:

Key features and specifications:

• Portions per container: 30
• Cost per serving: $1.97
• Protein per serving: 25 grams
• Subscription Plan: Yes, you can send every 15, 30, 60 or 90 days
• Nutrients per serving: 110 calories, one gram of carbs, zero grams of fat and sugar
• Artificial sweeteners, coloring or flavoring: No
• Flavors: Strawberry, peanut butter, chocolate, vanilla
• Protein Source: Whey Protein Isolate

Did you know that some studies show that consuming whey protein can help improve overall body composition to increase lean mass? XWERKS Grow whey protein comes from grass-fed cows and is made using a microfiltration process that removes all excess fat, carbs and lactose. This leaves you with pure protein, designed to keep you satiated but not bloated.

Each serving contains 25 grams of protein and six grams of branched-chain amino acids (BCAAs) like leucine and valine for muscle support. Whether you're looking for a quick meal or a post-workout protein drink, XWERKS offers four natural-flavored protein options: strawberry, chocolate, vanilla and peanut butter.

Pros:

• Subscription allows you to customize the frequency of delivery
• Microfiltration for the highest, purest quality whey protein isolate
• Serum from New Zealand

Cons:

• Not the best choice for vegetarians and vegans
• High price per serving

Key features and specifications:

• Portions per container: 28
• Cost per serving: $1.78
• Protein per serving: 20 grams
• Subscription Plan: Yes, you can send every 30, 45, 60 or 90 days.
• Nutrients per serving: 160 calories, nine grams of carbs, six grams of fat, and two grams of sugar
• Artificial sweeteners, coloring or flavoring: No
• Flavors: Blueberry muffin, chocolate mint, chocolate peanut butter, vanilla, flavorless, salted caramel coffee, chocolate
• Protein source: Organic pea protein, organic quinoa, organic pumpkin seeds, organic chia seeds, organic flax seeds

For those who avoid animal proteins, KOS Organic is the plant-based protein you've been looking for. With its unique flavor options, KOS aims to make weight loss easier as you incorporate more protein into your diet. Organic quinoa, pumpkin seeds, flax seeds and peas contain 20 grams of protein per serving.

KOS Protein Powder also includes organic fruits and vegetables in its formula, which is convenient for those looking to add extra nutrients to their diet. This protein is safe for vegans and contains no allergens such as dairy, soy or gluten.

Pros:

• Contains no animal products
• Made in the USA.
• Contains organic fruits, vegetables and digestive enzymes

Cons:

• Contains coconut, not suitable for those allergic to hazelnuts

Main features and specifications:

• Portions per container: 30
• Cost per serving: $1.67
• Protein per serving: 24 grams
• Subscription Plan: Yes, you can send every 30, 45 or 60 days
• Nutrients per serving: 130 calories, three grams of carbs, two grams of fat and two grams of sugar (French Vanilla); 150 calories, seven grams of carbs, 2.5 grams of fat and two grams of sugar (Chocolate).
• Artificial sweeteners, colorings or flavorings: No
• Protein Source: Organic Yellow Pea Protein, Organic Rice Protein

Prefer organic protein for your daily protein shakes? Transparent Labs uses protein-rich plant-based sources in the form of organic yellow pea protein isolate and organic rice protein to create their organic vegan powder. These two sources are chosen not only because of their high protein content, but also because they contain the essential amino acids needed to maintain muscle. This protein also contains no artificial sweeteners, preservatives, or other ingredients-just 24 grams of organic, non-GMO protein.

Pros:

• Plant-based, vegan-friendly
• 24 grams of protein per serving

Cons:

• Only two flavors to choose from

Main features and specifications:

• Portions per container: 30
• Cost per serving: $2.00 (or $1.70 for subscribers)
• Protein per serving: 28 grams
• Subscription Plan: Save 15 percent and get free shipping on your subscription
• Nutrients per serving: Zero grams of fat, two grams of carbohydrates, one gram of dietary fiber, one gram of sugar
• Artificial sweeteners, coloring or flavoring: No
• Flavors: Oatmeal chocolate chip cookies, milk chocolate, cinnamon French toast, strawberry, chocolate peanut butter, mocha, vanilla peanut butter, French vanilla
• Protein Source: Whey Protein Isolate

One of Transparent Labs' flagship products is 100 percent whey protein isolate, derived from grass-fed American cows. The whey protein isolate is formulated to have one of the highest protein-to-weight ratios in the industry at 28 grams of protein per 32-gram serving. Made from naturally-fed cows with no hormones, no artificial sweeteners, no food colorings, no gluten and no preservatives, Transparent Labs 100% Grass-Fed Whey Protein Isolate is a premium protein powder.

Whey isolate differs from whey concentrate in that its processing reduces the fat and lactose content and leaves mostly high-quality protein. Thus, consumers get a low-calorie but high-protein shake that is ideal for achieving weight loss goals. This whey isolate is also often preferred by consumers with lactose intolerance because most of the sugar is removed during processing.

With eight flavors to choose from, you're sure to find one that fits your preference. My personal favorites are chocolate peanut butter, cinnamon French toast and mocha. Whether you're looking to build muscle or lose weight, you'll do fine with this formula.

Pros:

• 100% grass-fed whey protein isolate formula
• No artificial flavors, colors or sweeteners
• Protein to weight ratio in one serving is 88 percent

Cons:

• One of the most expensive protein powders on our list

Main features and specifications:

• Portions per container: 14
• Cost per serving: $3.21
• Protein per serving: 19 to 27 grams, depending on your personal preference
• Subscription plan: Available by subscription only
• Nutrients per serving: Varies depending on personal preference
• Artificial sweeteners, coloring or flavoring: No
• Flavors: Unflavored; flavors: Madagascar vanilla, rich chocolate, Matcha green tea, chocolate-covered peanut butter, cinnamon toast, sea salt caramel, strawberry and cream, mocha coffee, cookies and cream.
• Protein Source: Varies according to personal preference; choices include organic pea protein, organic brown rice protein, whey protein concentrate, whey protein isolate, micellar casein protein

Gainful differs from the other protein powders on this list in that it adjusts to your needs and is only available by subscription. Your protein formula can contain anywhere from 19 to 27 grams of protein per serving, with a whey or plant-based protein source. Individual powders contain no gluten, soy, fillers, artificial colors, flavors or sweeteners. Also, just because they offer you a certain product doesn't mean you have to buy it. Feel free to customize your order and get only what you need.

Gainful offers nine flavor packs, which is four to five flavors more than most companies. This variety is great for consumers who are tired of drinking the same flavored protein powder over and over again. So far, I've tried chocolate, mocha, chocolate-covered peanut butter and sea salt caramel. They all tasted nice and added a significant amount of flavor. The sea salt caramel and chocolate peanut butter were especially good.

Gainful is definitely not the cheapest brand on the market, but it offers high-quality ingredients and customized supplement blends that most other brands can't match. Another benefit of their service is that a subscription gives you access to a registered dietitian. Although I haven't personally tried it, I would definitely contact them to see what they have to offer. This is an especially useful service if you have personal weight loss goals. This added benefit alone is probably worth the price, as nutritional counseling is rarely cheap.

Related: Gainful Protein Powder: A Certified Nutrition Coach Review

Pros:

• Fully customizable protein powder
• Subscribing to Gainful gives you access to a registered dietitian
• Contains all nine essential amino acids

Cons:

• Significant cost per serving of protein

Main features and specifications:

• Portions per container: 44
• Cost per serving: $1.40 (or $1.25 for subscribers)
• Protein per serving: 25 grams
• Subscription Plan: Save 10 percent and get free shipping on your subscription
• Nutrients per serving: Zero grams of fat, three grams of carbohydrates, one gram of dietary fiber, one gram of sugar (amount varies slightly depending on taste)
• Artificial sweeteners, coloring or flavoring: Sucralose
• Flavors: Chocolate, vanilla, S'Mores, chocolate-covered peanut butter, cinnamon French toast
• Protein Source: Whey Protein Isolate

Whey Protein Isolate from Kaged Muscle is another fantastic protein powder to use during a weight loss diet. This product contains pure whey protein isolate, no artificial colors or flavors, and has an excellent macronutrient profile. It is important to note that Kaged uses sucralose as a sweetener. This calorie-free sweetener can cause gastric distress in people with sensitive stomachs, and the product may taste overly sweet. However, if that's not an issue for you, this supplement is great for maximizing your budget and supporting your gains. It costs only $1.40 per serving, and the price goes down to $1.25 per serving if you use a subscription plan.

Pros:

• Very affordable price for high quality whey protein isolate
• Enhanced protein absorption thanks to patented digestive enzymes and ultrafiltration technology

Cons:

• Contains artificial sweetener sucralose

Main features and specifications:

• Portions per container: 15
• Cost per serving: $2.66
• Protein per serving: 20 grams
• Subscription plan: $40 a month, and save $15 with packages.
• Nutrients per serving: 115 calories, three grams of carbs, two grams of fat, and zero grams of sugar
• Artificial sweeteners, coloring or flavoring: No
• Protein source: Organic pea protein

For women who want to use protein supplements to achieve their weight loss goals, Ritual's plant-based protein can help. Some studies have shown that taking protein helps increase fat loss without losing lean muscle mass, and Ritual has tried to do this with its Daily Shake 18+ Essential Protein. This Informed Sport-certified plant-based protein contains organic pea protein as well as fermented sugar cane, monk fruit and vanilla beans for flavor. This protein powder also contains L-methionine, amino acids and choline for overall muscle support. In total, you will get about 20 grams of protein per serving of this product.

Ritual prides itself on transparency, so every ingredient can be traced back to its original source.

Pros:

• Gluten- and sugar-free
• Certified in the Informed Sports Program
• Verified by a third party
• Traceable ingredients

Cons:

• A total of 15 servings per package
• High cost per serving

Main features and specifications:

• Portions per container: 28
• Cost per serving: $1.78
• Protein per serving: 20 grams
• Subscription Plan: Yes, you can send every 30, 45, 60 or 90 days
• Nutrients per serving: 160 calories, nine grams of carbs, six grams of fat, and two grams of sugar
• Artificial sweeteners, colorings or flavorings: No
• Flavors: Blueberry muffin, chocolate mint, chocolate peanut butter, vanilla, flavorless, salted caramel coffee, chocolate
• Protein source: Organic pea protein, organic quinoa, organic pumpkin seeds, organic chia seeds, organic flax seeds

Whey protein powder is not the only way to get your daily protein allowance. KOS uses a variety of protein sources derived from plants, including peas, quinoa, pumpkin seeds, chia seeds and flax seeds. This helps KOS maintain a completely vegan formula. In addition, this formula contains a large amount of protein - 20 grams per serving.

If you need a meal replacement or the inclusion of vegan protein in your meals, KOS offers a variety of flavors that can easily be incorporated into your diet.

Pros:

• Protein that's safe for vegans
• Seven flavors
• Organic Ingredients

Cons:

• 160 calories per serving, which is more than some of the other proteins on this list
• Not a low-carbohydrate source of protein

Main features and specifications:

• Portions per container: 14
• Cost per serving: $3.21
• Protein per serving: 19 to 27 grams, depending on your personal preference
• Subscription plan: Available by subscription only
• Nutrients per serving: Varies depending on personal preference
• Artificial sweeteners, coloring or flavoring: No
• Flavors: Unflavored; flavors: Madagascar vanilla, rich chocolate, Matcha green tea, chocolate-covered peanut butter, cinnamon toast, sea salt caramel, strawberry and cream, mocha coffee, cookies and cream.
• Protein Source: Varies according to personal preference; choices include organic pea protein, organic brown rice protein, whey protein concentrate, whey protein isolate, micellar casein protein

The taste of protein powder doesn't have to be boring, especially when Gainful protein powders come with flavors that allow you to diversify your daily shake. If you're craving chocolate-covered peanut butter or cinnamon toast, Gainful has options for you. After you take a test to determine the best protein source for you, Gainful will develop a protein blend that fits your weight loss plan. The protein base of your mix may include plant-based ingredients such as organic peas or brown rice, or whey protein.

The job of this protein is not only to be palatable, but also to do its job if you are working on reducing body fat mass. By subscribing, you'll be able to contact a Gainful registered dietitian if you need nutritional advice or more information about your protein as you continue on your weight-loss journey.

Pros:

• Customizable formula
• The "Flavor Additives" included in the kit come individually packaged.
• Ten flavors to choose from

Cons:

• The protein itself is not flavored, you have to add Flavor Boosts
• There are only 14 flavors per serving, so you'll have to add more when ordering a 28-day supply of protein.

Key features and specifications:

• Portions per container: 44
• Cost per serving: $1.40 (or $1.25 for subscribers)
• Protein per serving: 25 grams
• Subscription Plan: Save 10 percent and get free shipping on your subscription
• Nutrients per serving: Zero grams of fat, three grams of carbohydrates, one gram of dietary fiber, one gram of sugar (amount varies slightly depending on taste)
• Artificial sweeteners, coloring or flavoring: Sucralose
• Flavors: Chocolate, vanilla, S'Mores, chocolate-covered peanut butter, cinnamon French toast
• Protein Source: Whey Protein Isolate

Athletes working on weight loss to improve athletic performance may turn to protein powder for muscle support. Kaged Whey Protein Isolate is designed to do just that, providing 25 grams of protein with 12 grams of essential amino acids per serving. This protein is filtered to remove excess cholesterol, lactose and carbs.

To take it one step further and ensure the quality of protein is safe for athletes, Kaged Whey Protein is Informed Sport Banned Substance Free. This organization is a third party that tests products to make sure they do not use harmful or potentially banned ingredients.

Pros:

• Designed for optimal muscle maintenance
• Verified by a third party
• Gluten-free and non-GMO

Cons:

• Contains a derivative of animal products, serum

How protein powder can help with weight loss

In order to prioritize both fat loss and maintaining muscle mass, a protein-rich diet is necessary, but getting the right amount of protein from your diet alone can be difficult. This is where protein powder can be a real lifesaver. Instead of forcing yourself to eat another chicken breast or a can of tuna, you can opt for a delicious dessert-flavored protein shake.

Protein powder can also be a fantastic way to add protein to your diet without the extra calories from carbs or fat. Another added benefit is that protein is the most satiating macronutrient, which means it will help you feel satiated for a longer period of time, which will help you consume fewer calories throughout the day. These benefits, especially when combined with a well-designed resistance training program, will help you achieve your weight loss goals.

What to look for and what to avoid when choosing a protein powder for weight loss

If you are looking for a protein powder specifically for weight loss, you want one that has a very high ratio of protein to calories. This means that most of the calories in the protein powder come from protein, not from carbohydrates and fat. In most cases, this means choosing a protein isolate that has been filtered to remove large amounts of carbohydrates and fats. In addition, whey protein isolate is often preferred by consumers who have difficulty digesting lactose because much of the lactose is removed during processing. Although these protein isolate powders often have a slightly higher price tag, the reduction in extra calories may be worth it for those following a strict weight loss protocol.

Artificial ingredients such as sweeteners, flavorings, and colorings must also be considered. To keep calories to a minimum in such products, artificial sweeteners and flavorings with zero calories are usually used instead of sugar and natural flavorings. If you prefer to stay away from artificial ingredients, you can definitely find all-natural protein powders to suit your personal preference.

Frequently Asked Questions about Protein Powder

Can I use protein powder as a meal replacement?

Protein powder and protein bars can definitely be used as a snack, but I wouldn't call either of them a complete meal replacement option. Nevertheless, protein powder can be part of an effective meal replacement strategy. For example, if you use protein powder in a smoothie with frozen fruit, spinach and flax seeds, it becomes a phenomenal meal replacement. There are also supplements designed specifically for meal replacement.

Does protein powder help you lose belly fat?

It is very difficult, if not impossible, to reduce fat in a specific area of the body, such as the belly; however, once you go on a caloric deficit and start losing weight, you will lose fat all over your body, including your midsection. Interestingly, 20-30% of the calories that come with protein go to digest it, so when you eat 100 calories of protein, 20-30 calories are used to digest and absorb it. In other words, increasing your daily activity level and a protein-rich diet is the key to success on any weight-loss journey, including the fight against belly fat.

Should I take whey protein if I'm trying to lose weight?

Whey protein powder can certainly be a useful weight-loss supplement, but it does not appear that whey protein is better than other protein sources for weight loss (such as casein, eggs, collagen, hemp, soy, peas and rice). It is clear that a diet rich in protein is an important component of weight loss, but if the supplement is a complete source of protein, that is, it contains all the essential amino acids, the source is not too important. This is relevant information for people with different dietary preferences, such as dairy-free, vegetarians or vegans. And remember: protein powder alone is not the key to weight loss; you need to maintain a caloric deficit, and a complete protein powder can be a great tool for that.

How much protein do I need a day to lose weight?

According to USDA guidelines, the amount of protein you need should be between 10 and 35 percent of your total daily calories. In fact, you need more protein when you are trying to lose weight because it helps to make sure that the weight lost is fat, not muscle. As part of your weight loss (fat) program, you should aim to consume 1.6 to 2.4 grams per kilogram of body weight. This amount will help preserve as much muscle as possible.

Prices are accurate and items are in stock at the time of publication.

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