Protein shakes: Do they increase weight loss?

Manufacturers of protein shakes may claim that their products increase fat or weight loss. But there is no evidence that this is true.

Most protein shake mixes and some pre-made shakes get their protein from soy. Others may use a dairy or egg base. Although protein shakes generally aren't harmful, you shouldn't expect them to take the weight off for you.

Weight loss is achieved by controlling your calorie intake and increasing the number of calories you burn through physical activity. So you have already made two very positive changes.

The average adult needs 45 to 60 grams of protein a day. As long as you are eating a healthy, well-balanced diet, adding extra protein — such as in the form of protein shakes — isn't necessary. Also, protein contains calories. So consuming too much extra protein can actually make losing weight more difficult.