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Top 5 Most Effective Low Calorie Protein Powders for Weight Loss


Low Calorie Protein Powders


Protein powders have long appealed to people who want to build muscle and become stronger.

But they can also help those who want to shed weight.

As a convenient and tasty way to increase your protein intake, these powders offer low carb and other weight loss benefits — such as appetite control for women and men

They’re highly concentrated dairy- or plant-based sources of protein that may contain added ingredients to aid weight loss as well.

Here are the 5 of best protein powders for weight loss.



Coffee-Flavoured Protein

From birthday cake to cookies and cream, there is no shortage of protein powder flavours.

Add to the mix coffee-flavoured protein powders, which often contain coffee grounds that are packed with the metabolism-boosting stimulant caffeine.

In addition to boosting metabolism, caffeine also increases your stamina during workouts, allowing you to burn more fat and calories. This makes coffee-protein blends the perfect snack 30–60 minutes before you exercise.

What’s more, the protein in these products can promote weight loss by decreasing your appetite, allowing you to cut back on the total calories you consume each day 

However, not all coffee-flavoured protein powders contain caffeine, so read the nutrition label carefully.

SUMMARY – Many coffee-flavoured protein powders contain caffeine from coffee grounds. Taken together, protein and caffeine enhance weight loss.



Whey Protein

Whey is one of two milk proteins — the other being casein, and is probably the most popular protein powder today.

Because your body easily digests and absorbs whey protein, it’s often taken after exercise for muscle building and recovery.

While many studies support whey protein’s conventional use for building muscle, many others suggest it may aid weight loss as well 

These weight loss benefits stem mainly from whey protein’s ability to decrease appetite, making you feel fuller throughout the day 

SUMMARY – Studies suggest that whey protein is effective for weight management, as it helps you feel full longer and thereby lessens your appetite.



Casein Protein

Casein, the other milk protein, is digested much slower than whey but shares many of its weight loss properties.

Casein protein forms curds when exposed to your stomach acids. This means that your body takes a long time — usually 6–7 hours — to digest and absorb it.

However, the slow digestion rate of casein can also help you eat less by decreasing your appetite.

Casein is also a great source of calcium, and several observational studies have linked higher calcium intake to lower body weight, though this effect has yet to observed in randomised controlled trials — the gold standard of scientific evidence 

SUMMARY – Casein protein may help you shed weight by controlling hunger levels. Its high calcium content may aid weight loss as well.

Soy Protein

Soy protein is one of the few plant-based proteins that contain all nine essential amino acids necessary for human health. As such, it’s a high-quality source of protein that appeals to vegans or those who can’t tolerate milk proteins.

It has also been shown to have an effect on appetite, and Soy protein has also been shown to benefit women.

One randomized study had postmenopausal women take 20 grams of either a soy or casein protein drink daily for three months. Those consuming soy lost more belly fat than those drinking casein, though the differences were not significant.

SUMMARY – Soy protein is a plant-based protein shown to enhance weight loss comparatively to dairy-based proteins like casein.



Protein Fortified With Fibre

Plant-based foods such as vegetables, fruits, legumes and grains are the best sources of dietary fibre. The benefits of getting enough fibre in your diet include normalizing bowel movements, lowering cholesterol levels, controlling blood sugars in people with type 2 diabetes and achieving a healthy weight 

Like protein, fibre has been shown to decrease food intake — and body weight as a result, but unfortunately, much — if not all — of the fibre is removed during the manufacturing of plant-based protein powder. However, some mixed plant-based protein powders are fortified with fibre. Such products combine several protein sources, such as pea, rice, chia seeds and garbanzo beans.

Together, the protein and fibre create a synergistic effect that aids weight loss more than the ingredients individually.

Look for mixed plant-based protein blends that contain more than 5 grams of fibre per serving.

SUMMARY – Dietary fibre has many health benefits, including weight loss. Many mixed plant-based proteins are fortified with fibre for added weight loss benefits.



Egg White Protein

If you dislike or cannot tolerate milk proteins, egg white protein is a good alternative.

While eggs’ key nutrients are found in the yolk, egg white protein is made only from whites — as the name suggests, and is created by processing dehydrated chicken egg whites into powder through a process called pasteurisation.

This prevents Salmonella and inactivates a protein called avidin, which binds with the B vitamin biotin and hinders its absorption 

The appetite-lowering impact of egg white protein is not as strong as that of whey or casein — but research still suggests it can help you eat fewer calories, aiding your weight loss efforts.

SUMMARY – If you’re sensitive to dairy products, egg white protein powders are a reasonable alternative. Keep in mind that the weight loss benefits are subdued compared to whey or casein.



Pea Protein

Like soy protein, pea protein contains all nine essential amino acids, making it a complete protein. However, pea protein’s amino composition is not comparable to dairy-based protein powders since it’s low in some essential amino acids.

Pea protein powder is made from yellow peas, and It’s hypoallergenic, making it a safe choice for those with intolerances or allergies to milk, soy or egg.

What’s more, pea protein powder is a good plant-based alternative to dairy-based proteins for weight loss.

Pea protein doesn’t taste like smashed peas, but it has an earthy taste that some people may dislike. If this is the case, you can get a chocolate-flavoured pea protein powder that is much more palatable.

SUMMARY – Pea protein is a plant-based protein made from yellow peas. It’s hypoallergenic, making it suitable for those with food allergies or intolerances. Pea protein can aid weight loss by helping you eat less.


Protein Shake Recipe Ideas

To help you stay on track, we searched the web for the most mouth-watering protein shake recipes for weight loss out there. Below, you’ll find something to satisfy every craving from refreshingly fruity to a milkshake-inspired dessert. Since we’ve taken care of finding the nutritional winners, all you have to do is pick a recipe, start up the blender and enjoy.

Fresh Blueberry Smoothie (28 g protein)

Nutrition: 232 calories, 6g fat, 16g carbs, 3g fibre, 28g protein


½ cup unsweetened almond milk
1 scoop vanilla plant-based protein powder
½ cup frozen blueberries
½ tbsp natural unsalted almond butter
water to blend (optional)



Vanilla Chai Shake 

Nutrition: 219 calorie, 9g fat, 20g carbs, 4g fibre, 17g protein

Protein Source: protein powder


¼ cup unsweetened almond milk
¼ cup chai tea (brewed from a teabag and chilled)
1 scoop plant-based vanilla protein powder
½ frozen banana
¼ tsp ground cinnamon
½ tbsp unsalted natural almond butter
water to blend (optional)



Vanilla Chocolate Chip Pancakes (Makes about 7 pancakes)


2 scoops vanilla protein powder

2 scoops almond meal

4 egg whites or 1/2 cup of egg substitute

1/2 cup of water

3 tsp Stevia Powder

1/4 cup of cacao chips (dark chocolate or raw cacao preferred)

1. Mix all ingredients together until batter is formed (it may be thicker than what you are used to).
2. Pour batter onto heated non-stick pan to form pancakes.
3. Flip pancakes after the bottom bubbles, and remove promptly when each side is cooked.

And the simplest recipe of all….


Coffee á la Protein


1 scoop whey protein powder of choice

1 cup coffee

1/4 cup of skimmed milk 

1. Add protein powder to a cup of steaming coffee.
2. Stir in 1/4 cup of skimmed milk 

3, Drink and Enjoy!

If you have a favourite protein powder or have tried any of these recipe ideas let us know what you think in the comments section below

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Nutrition Top 5 Most Effective Low Calorie Protein Powders for Weight Loss