Finding the best protein powder for women’s weight loss can feel like trying to find a needle in a haystack. It’s really confusing because there are so many different kinds of protein powders out there.
It can seem like an impossible task to find the best one that works for women and weight loss. Especially if you’re new to taking protein powder in the first place!
The good thing about taking a protein powder is it’ll help you lose weight as well as increasing muscle growth. This is going to be what will help to shape your body and give it definition so it doesn’t end up saggy and mushy.
Most people think taking protein powder is going to give them big bulky muscles but this couldn’t be any further from the truth. Taking protein powder isn’t going to cause you to get bulky if you’re using the right one.
The majority of protein powders out there are trash that you shouldn’t waste your money on. These junk protein shakes are the ones that can actually end up causing you to gain weight amongst other health problems.
I know it can feel frustrating since are a ton of different protein powders out there. Plant-based protein powder such as soy, pea, and hemp sound like a good idea but they’re not always the best choice. Here I’ll break down the best one to take for women’s weight loss.
Benefits of Protein Powders for Weight Loss
If you’re a woman who’s looking to lose weight then taking a protein powder is going to be a good idea. There are quite a few studies out there finding it’s effective for boosting weight loss efforts (1).
When most people try losing weight they just severely restrict their calories. This can end up giving them the dreaded “skinny fat” look. Imagine deflating a balloon and what you’re left with is a mushy saggy body. But adding some lean toned muscle is going to help to shape your body and give it its definition.
Improved Body Composition
The trick with getting rid of stubborn fat is to improve your body composition. Burning fat and adding lean muscle will give you the ideal body fat. But if you just end up losing weight then your body fat could remain or even increase.
Just adding a protein powder to your everyday diet is going to be one of the easiest things you can do to lose more fat. You’ll build muscle by eating more protein but it can be hard to meet your daily protein requirements. This is why it’s a smart idea to drink a protein shake daily.
Another main benefit of taking a protein powder is it’s going to naturally increase your metabolism (2). Think of your metabolism as how many calories and fat your body burns through for energy.
Protein is a natural thermogenic so it’s going to boost your metabolism forcing your body to burn more calories around the clock (3). It might not sound like a whole lot of extra calorie burning but in the long run, it makes a big difference.
Plus this study found taking the protein powder at night will end up increasing your metabolism by the next morning (4). So if burning more calories and fat while you sleep sounds good then protein powders are for you.
There are numerous studies out there proving protein is the most effective macronutrient for increasing satiety (5). Satiety is how you feel when your stomach feels full.
Consuming protein causes your body to decrease levels of the hunger hormone ghrelin (6). Higher levels of ghrelin raise your appetite so it’s better to have lower levels.
Shortened Recovery Time
And last but not least taking protein powder has been found to significantly increase your recovery time from workouts (7). If you’re working out right then you’re going to end up feeling sore. The best thing you can then do is improve your body’s ability to recover.
This way you can max out the results you get from your workouts. And you’ll be able to recover quicker from your workouts so you can get right back to the gym and keep working out.
As you can see the benefits of the best protein powders are significant all leading to more weight loss for you.
Whey protein gives you significant health benefits associated with weight loss.
Whey vs. Plant-Based Protein
When comparing protein powders it’s critical to break down their amino acid profiles. If you’re not getting enough of the right amino acids then you’ll only end up getting a fraction of the results.
Amino acids are the building blocks of protein. Think of amino acids as individual Lego pieces of a Lego house. Amino acids not only help you build more lean muscle mass but also contribute to the balance of your hormones.
Whey protein contains all the nine essential amino acids that your body needs to maximize the benefits (8). Getting all nine essential amino acids is critical to maximizing your results. But plant-based protein powder usually contains less than ideal amino acid levels. They also typically don’t contain all of the essential amino acids in adequate numbers (9).
If you’re trying to increase your weight loss then whey protein is far and away going to be the best kind of protein powder you can take. Whey is also going to help you maintain or build muscle.
Here is a review of nine different studies finding those who took whey protein ended up losing more weight and improved muscle building than those who didn’t take any (10). This review study found women taking whey improved their body composition without leading to any bulkiness (11).
This study found whey protein was more thermogenic than taking a casein or soy protein powder (12). Just more proof whey is better than the other plant-based alternatives.
Taking whey protein has also been found to improve insulin levels in those who are overweight (13). One of the hidden causes of weight gain is becoming insulin resistant from having too many wild blood sugar swings.
You’ll end up losing weight when taking whey protein as it’ll help you to better control your blood sugar (14). So this is good news for you if you have any kind of a sweet tooth and tend to eat a lot of sugar and carbs.
Plus when you’re taking a whey protein powder you’re going to increase how full you feel better than soy (15). This study found whey had higher led to higher levels of satiety than a plant-based protein powder like soy.
This is going to help prevent cravings and some of those hunger pains that can come with dieting. It doesn’t take a rocket scientist to know the less hungry you feel the more weight you’re going to lose since you’re not overeating.
Best Protein for Belly Fat Loss
The best protein powders to lose weight for women aren’t going to be the super cheap ones you find at Wal-Mart. Unfortunately, these protein powders are trash, loaded with artificial fillers, and can cause more harm than good for your body.
These junk protein powders will not help you lose weight and could even end up causing you to gain more weight. They contain chemicals, preservatives, and artificial sweeteners that can make you gain weight, decrease energy and make you feel like a slug.
They can also have a lot of added sugar which they like to add a lot to improve the taste. This can make a tasty protein shake but it’s also going to cause you to pack on the pounds fast. Plus many of these junk protein powders are actually quite high in calories.
And to top it all off these junk protein powders can have weird textures that make you want to throw it directly in the trash can.
So what’s the #1 protein powder for women to lose more weight?
Well, here are the criteria you should look for when picking a protein powder.
- At least 20g per scoop of whey protein isolate
- sourced from grass-fed cows
- low net carbs with no sugar (gluten-free)
- naturally sweetened with stevia
- low calorie
- no other junk added
First of all, it should come from non-GMO, hormone-free, and grass-fed cows. Studies have found grass-fed meats and cheeses contain significantly more healthy omega-3 fatty acids than ones fed corn or soy diets (16).
Then it should be naturally sweetened with stevia so you won’t get any nasty artificial sweeteners in it. Studies have found a big link between taking artificial sweeteners like sucralose with weight gain (17). Stevia is safe for a natural sweetener because it contains zero calories, improves weight loss, and doesn’t have any known health problems associated with it.
Low carbohydrates are another must for protein powders to reach your weight loss goals. Lowering your carb intake is an effective way to increase weight loss. Unfortunately, many of the protein powders out there today are super high in carbs. This could end up causing you to pack on more weight.
It’s good to find a protein isolate powder that’s cold processed. Most of these other junk protein powders go through a high heating process when being manufactured. This high heat can cause the protein to denature (18). Cold-processed protein powders are a big bonus.
And in the end, you’re going to want to take a protein powder that actually tastes good. If you don’t like the taste of your protein shake then the chances are high you’re never going to want to drink it ever again.
Which protein is best for women’s weight loss?
The best one you can get if you’re a woman trying to lose weight is whey. Try to find one that is grass-fed, naturally sweetened with stevia, low carb and calorie, cold processed, and tastes good.
BioTrust Low Carb protein powder meets all of the above requirements and then some.
It’s grass-fed whey protein, stevia-sweetened (no added sugar), cold processed, low carb, 3rd party quality tested, and tastes amazing. It’s not grainy and tastes smooth even when you just mix it in water.
I can’t underestimate the taste being a big factor when picking a protein shake. If it tastes gross then you’re not going to want to continue drinking it. Then what’s the point of even getting it if you’re not drinking it and not getting any of the benefits.
BioTrust Low Carb uses a unique milk protein blend that also contains casein protein. This is a slow-digesting and time-released protein blend that helps keep you feeling fuller for longer.
Special offer: You can get a free container of BioTrust Low Carb Protein Powder by using this special link here.
How to Use BioTrust Low Carb Protein to Lose Weight
The first key is to make sure you’re also working out. This study by The Journal of American College of Nutrition found those who added in strength training lost more weight than those just taking a protein shake alone (19).
While most people recommend drinking your protein shake after you finish your workout I like to tell my clients to take half before your workout and then finish the rest after. But if you have problems with drinking half before your workout then you can then just drink it after.
Drinking your protein shake first thing in the morning instead of breakfast is a great way to boost weight loss. Studies have found high protein breakfasts help you lose more weight much better than high carb ones (20). But if you practice intermittent fasting for weight loss then you can just take your protein shake later in the day too.
Try to aim for 20-30g of protein with each shake. BioTrust Low Carb hits the sweet spot with 24g of protein per serving. This is just the right amount your body is able to readily absorb at a time. Otherwise, you could just end up wasting the protein as it passes right through your body.
To make the healthiest protein powder on the planet try mixing it with powerful greens supplement like MetaboGreens. This way you’ll also get powerful nutrients from many types of fruits and vegetables to boost your results.
I also add in a scoop of collagen powder for its anti-aging benefits. Collagen powder has been found to be effective for reducing wrinkles, improving skin elasticity, and reducing joint pain.
You can use either water or unsweetened almond milk or coconut milk as a base for the protein shake. You can also use milk but if it doesn’t bother or upset your stomach. But it is possible if you have an intolerance or food allergy to dairy then whey might not be the best choice.
Most experts suggest a protein intake of 0.4g per pound of bodyweight daily but this is more on the low side. If losing weight is your goal then you’re going to be better off going with 0.5-0.7g per pound of bodyweight.
And lastly, if you want you can use the protein shake as a meal replacement. You can also save big money on meals by drinking a protein shake instead. You can also check out the protein shake diet if you’re looking for something to kickstart your diet.
What are the best meal replacement shakes for weight loss?
If you’re a woman trying to lose weight then stay away from those meal replacement shakes. Those are generally high-calorie and loaded with sugars since they’re meant for younger guys who are trying to bulk up. But if you find the right protein powder then it’ll help you lose weight plus help with muscle building to tone your body too. You can check out my favorite meal replacement smoothies.
The Last Word
It can be harder than you think to find the top protein powder. There is a ton of junk out there on the market today and if you’re new then it can be super confusing.
Whey protein powder is going to be your best choice as numerous studies have found how effective it is for boosting weight loss. You’ll be able to lose more weight just by taking it daily.
It’s perfectly safe to take a protein powder and you don’t have to worry about it damaging your kidneys. It’s a total myth that high protein diets can harm your kidneys as new studies have since shot down (21).
Taking a protein powder will help to naturally increase your metabolism so you can burn more calories. You’ll fight the cravings and hunger, and you’ll keep your hard-earned lean muscle.
So now that you know the requirements for the top protein powder it’s time to start taking it daily. Protein supplementation is a smart and easy way to increase your results with minimal effort… just make sure you’re taking the right one.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.