Taking protein to lose weight is very trendy. But be careful: “We really hear anything and everything on social networks” warns Tatiana Baqué, nutrition practitioner. Here’s what she advises.
If proteins help you lose weight, it is for well-documented reasons. First of all “they require more work in terms of digestion, and as a result, they fill you up faster and longer lasting” explains Tatiana Baqué, nutrition practitioner, to Journal des Femmes. Result: we snack less between meals. Then, they act directly on the hunger hormones. “Proteins work on the physiological mechanism, particularly with the increase in satiety hormones and the decrease in ghrelin, the hormone that makes you hungry..” Cravings become less frequent, sugar cravings decrease, and so does the risk of gaining weight by eating anything. Another great advantage of proteins: they preserve muscle mass. When you lose weight without sufficient protein intake, you risk losing as much muscle as fat. A good intake directs weight loss towards the loss of fat, and not muscle.
All that remains is to choose the right drink, and that’s where things get complicated. Because the slimming market is so attractive that many brands are rushing into it. Between supermarkets, fitness stores and online sites, the offer is plentiful… but not always honest. “As a general rule, we look at the label, it is nice, and we take the first drink without having really looked at the composition“, observes Tatiana Baqué. The first criterion: look at the protein level and aim for between 20 and 30 grams per portion. Drinks such as “whey isolate”, “hydrolyzed whey” or casein easily reach this level. Second criterion: added sugar. This is the number one trap. Many drinks sold in supermarkets contain glucose-fructose syrups which make them counterproductive. “These are more marketing drinks than really good for your health.“Third criterion: total calories. A drink that is too energetic can cancel out all the expected benefits. The ideal therefore remains a good protein-calorie ratio, like that of “whey isolate”.
But let’s be clear: a protein shake does not make you lose weight on its own. “It’s a supplement, a help to provide more protein when you can’t get your daily quota“, explains the nutrition expert for the Medoucine network. Such a drink does not replace a meal, does not replace physical activity (notably walking, which is excellent for losing weight), and does not replace the need for a balanced diet. Many people think that swallowing a protein shake instead of lunch will accelerate weight loss. “Especially not”decides the nutritionist. On the other hand, including a protein drink as a snack – instead of a packet of cakes or an ultra-processed chocolate bar – can really be a game-changer. “It can replace a poor quality snack, or complement a low-protein breakfast.“, she specifies. Never the meal itself.
The ideal is to have support, at least at the beginning. “Reading a label is complicated. Carbohydrates, lipids, fibers… Having been in their place before becoming a nutritionist, for me it was Chinese” confides Tatiana Baqué. Add to this the marketing promises and influencers who praise this or that brand, and the consumer can quickly find themselves lost. Follow-up by a nutritionist or dietitian allows you to choose the right product based on your profile and any contraindications. Because protein drinks are not suitable for everyone: people suffering from kidney failure or liver disease should seek medical advice before consuming them regularly, as proteins increase the workload of these organs. In the end, the protein drink is one tool among others, effective when used correctly, useless or even harmful when used indiscriminately.We really hear anything and everything on social media. It’s essential to get support when you don’t know a subject“, she concludes.
