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Does replacing a meal with a protein shake help you lose weight?

Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight. But in time you'll need to start eating solid food again. Eating solid food may cause excess weight to return if you don't make smart food choices.

mayoclinic.org - Protein shakes: Good for weight loss? - Mayo Clinic

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I'm trying to lose weight. Could protein shakes help? Answer From Katherine Zeratsky, R.D., L.D. Makers of protein shakes may say that their products help lower body fat or promote weight loss. But protein shakes aren't a magic way to lose weight. Some studies find that consuming a higher than usual amount of protein in your diet may offer benefits. For example, eating or drinking products that are high in protein may help you lower body fat, keep lean muscle, feel full and lose weight. But evidence is limited. And studies often test many protein sources and not only protein shakes. Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight. But in time you'll need to start eating solid food again. Eating solid food may cause excess weight to return if you don't make smart food choices. And if you rely too much on protein shakes to replace daily meals, you'll miss out on the healthy benefits of whole foods. Since protein has calories, consuming too much can make it harder to lose weight. This can happen if you drink protein shakes along with your usual diet and you're not eating less calories or exercising. The Dietary Guidelines for Americans state that an average adult needs about 46 to 56 grams of protein a day. This amount depends on your weight and overall health. As long as you're eating a healthy diet, you likely don't need to add extra protein through protein shakes or other sources. Keep in mind that the key to losing weight is burning more calories than you consume. Choose healthy foods, such as:

Fruits

Vegetables

Whole grains such as brown rice or whole-wheat bread

Low-fat or fat-free dairy products such as milk, yogurt and cheese

Protein-rich foods such as skinless chicken breasts, eggs, fish, beans, peas, lentils, soy products, nuts and seeds And avoid eating too much food with added sugars, salt or saturated fat. Also add physical activity to your daily routine. Aim for about 30 minutes of activity, such as brisk walking, most days of the week. And do strength training of all major muscle groups at least two times a week. There is a problem with information submitted for this request. Review/update the information highlighted below and resubmit the form. From Mayo Clinic to your inbox Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. Email ErrorEmail field is required ErrorInclude a valid email address Learn more about Mayo Clinic’s use of data. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Subscribe! Thank you for subscribing! You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry

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How can I rebuild my damaged metabolism?

How to Fix Metabolic Damage Instead of intense cardio and heavy weight-lifting, scale back your exercise routine for a while. Rest is important for metabolic recovery. ... Make minor changes to your caloric intake. Keep carbohydrates in your diet. ... Don't skip healthy dietary fats, either.

verywellfit.com - How Athletes Can Fix Metabolic Damage - Verywell Fit

Factors That Affect Metabolism

Many factors can alter metabolism, including food intake and increased exercise. For example, restrictive diets can slow metabolism. Your body wants to make sure it has enough energy to run efficiently, which is reflected in how it responds to changes in calorie consumption, exercise, weight loss, and stress.

Diet

Eating causes a lowered energy output because the digestive process burns calories. Consuming insufficient calories, coupled with the thermic effect of food, can leave the body in starvation mode.

Exercise

Increased exercise can also alter metabolism. If you provide only enough calories to support your basal metabolic rate (BMR) and nothing for activity, it will be difficult for your body to function. You can't sustain a workout without adequate fuel because your body needs calories to shuttle sufficient energy to working muscles.

Weight Loss

When we lose fat, especially through rapid weight loss, the body responds by trying to come back into balance (homeostasis). It does this by trying to prevent future weight loss. Reducing body fat gradually, on the other hand, allows time for the body to adjust to the reduction of energy or fat stores.

Stress

The body releases the stress hormone cortisol and reduces testosterone when it faces chronic caloric restriction and additional exercise. These hormonal changes slow metabolism and impair the ability to lose weight.

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