Protein is one of the nutrients needed by the body to function; however, high-protein diets don’t usually stick around for too long. This includes the Atkins diet, Southbeach diet, and the keto diet — all of which completely neglect the body’s needs for carbs and fat, which are also important for our overall health. In this blog post, we share 1-month protein shake diet results and discuss whether this option can help your weight loss goals.
What is the Protein Shake Diet?
Protein shakes are often made from protein powder, providing the body with much protein and many essential nutrients as a result of manufacturers fortifying them with various vitamins and minerals. Many of the best meal replacement shakes will also contain vegetables, fruits, and more which serve as a replacement for whole foods and will help increase muscle mass. Many people believe that weight loss shakes can help them feel fuller for longer.
As such, people who consume enough protein in their meals may have fewer food cravings which could lead them to eat less. According to experts, you’ll need at least 0.36 grams of protein for each pound of body weight, but your protein needs will vary according to muscle mass, sex, and activity levels. While the excellent reputation of protein can be attributed to marketing stunts in an attempt to gain notoriety, many people still choose to get their dose of protein through these shakes.
Benefits of the 1-Month Protein Shake Diet
Those who only consume protein shakes a month insist that it’s a healthy diet, and forego solid food in favor of a diet that consists of only protein shakes. Below are a few advantages you may be able to get from the 1-month protein shake diet.
Plenty of Protein
When you drink nothing but proteins, you’ll certainly reach the recommended daily allowance for your body. Going on a protein shake diet can help you repair muscle tears, and can encourage muscle building in those who lift weights. Generally, whey protein concentrate will contain 30 grams of protein in each scoop and can help repair the damage sustained as a result of workouts.
Moreover, a meal replacement shake diet can provide you with a consistent intake of essential amino acids, which can assist with synthesizing muscle proteins. When you get enough protein throughout the body, you’re able to facilitate and boost muscle growth. These nutritional supplements aren’t just a source of lean protein but are also responsible for building muscle.
Faster Muscle Repair
A complete protein consists of each of the 20 amino acids, which can be split into two categories, which are essential and nonessential. Because the nine essential amino acids can’t be produced by the human body, we need to consume specific foods to complete our protein needs. Whenever we take part in our workout routines, we end up damaging our muscles, and our muscle fibers respond by growing back stronger than it was before, which is supported by proteins.
By providing your body with protein drinks on a daily basis, your muscles will have everything it needs to quickly and effectively make repairs at optimal levels. Unfortunately, limiting your diet to only protein shakes may lead you to miss out on vital nutrients which can only be taken from a balanced diet. Long-term use of the protein shake-only diet also means that you won’t have access to healthy fats or a complete meal every day.
You’ll Feel Fuller
According to a study, a smaller calorie intake isn’t necessarily the reason why people lose weight on a low-calorie meal replacement diet, but is actually the high-protein content. This is because a high-protein diet can give a sensation of fullness that lasts longer compared to eating a high-carb diet plan. As such, protein shakes can help to increase feelings of fullness when eaten in moderation.
A healthy combination of proteins, fats, and carbs can lead to feelings of satiety, according to experts. This is because protein shakes can help to give them a sense of fullness, and in turn, helps them stay away from foods that aren’t healthy such as junk food and buffets.
Aids Weight Loss
Because protein shakes carry fewer calories, they can aid in weight loss and weight management. For example, by replacing a 500-calorie meal with a 200-calorie protein shake, you can establish a calorie deficit which can lead to fat loss. By maintaining this deficit over a long period, the body will be forced to go through rapid weight loss.
Even so, experts provide caution against consuming too much protein, and if it’s your only means of sustenance, you may be left with gaps in your nutrition. If your main goal is to lose weight, make sure that you don’t venture into an unsustainable diet. You will eventually find that you aren’t losing much weight and want to look for a more balanced meal plan after experiencing weight gain.
Setbacks to the Protein Shake Diet
As with any kind of calorie-restricted diet, there are various factors that you need to consider before deciding that this diet is the best choice for you. Below are just a few of the disadvantages of the protein shake diet.
It could Lead to Illnesses
Experts agree that there is a link between overconsumption of protein to cancer, type 2 diabetes, and osteoporosis. There’s evidence to suggest that it could also lead to other health conditions such as liver disease, heart disease, high blood pressure, and seizures. While protein is certainly good for the body, a lot of waste removal is involved in the process of clearing it from the body.
When the body is overwhelmed with processing too much protein, individual parts become less functional, which allows for more illnesses to infiltrate. Healthcare professionals encourage dieters to consume protein in moderate amounts to prevent permanent health damage from occurring.
Overworks the Kidneys
Too much of anything can’t be a good thing, and too much protein may have a taxing effect on the body — organ damage is the primary reason why experts don’t recommend a protein-only diet. If you only consumed protein shakes the entire time, your kidneys would become overworked since they are responsible for breaking down proteins. When they’re put on overdrive for long periods of time, they can suffer lasting consequences.
While it may take a long time before you feel any negative effects if you have healthy kidneys, those with kidney disease that overconsume proteins won’t have the same luck. Their kidneys could struggle with eliminating waste products — a process that’s necessary for protein extraction. In the long run, this could lead to a sharp decline in kidney function and overall health.
Problems with Metabolism
Unfortunately, the protein shake diet will make it difficult for you to get all the necessary nutrients needed for a balanced diet. While it may sound counterproductive, especially for those trying to lessen their total calories and body fat, consuming shakes only isn’t the best way to achieve this. When the body no longer receives the right amount of nutrition, it can cause the metabolism to lose its rhythm.
As a result, you may experience dips in energy levels, lose muscle, and ultimately undo any of the progress you’ve made so far. Moreover, artificial sweeteners used in protein shakes may be fine in moderation but can trigger blood sugar spikes in high amounts. As such, always remember that everything should be eaten in moderation since too much protein can result in sugar imbalances to kidney problems, and even huge gaps in essential nutrients.
May Lead to Weight Gain
Unfortunately, sticking to a protein shake diet may not always result in the average weight loss results you’re hoping for. Some protein powders will often come with added sugar and other kinds of unwanted ingredients, providing just enough nutrients to give you an adequate source of fuel. Other protein shakes can also lead to weight gain simply because they contain higher calories.
It’s also easier to consume too many calories in liquid form since they go down a lot smoother and won’t get stuck in your insides. While protein shakes can lead to weight loss when consumed in moderation, they can easily result in weight gain without any regulation.
Could Lead to Acidosis
The human body likes to remain at a pH level between 7.35 to 7.45 pH, where there are varying levels in each of the different systems. Even the slightest changes in the overall pH levels can cause us illness, serious harm, and even death. Our kidneys are responsible for regulating the body’s systems which are pH-reliant.
Consuming too much protein will overwork your kidneys, and when this happens, it could struggle to regulate the systems they are in charge of. While uncommon, acidosis may occur when there’s too much protein in the body. Symptoms of this condition include irritability, weakness, fatigue, weight loss difficulties, and more.
How to Achieve the Best Results
While protein powder should be one of the most important parts in an athlete’s diet, whether their goal is to gain muscle or burn fat, it shouldn’t be the only thing they consume. Doing this will have serious consequences and side effects, leaving them fatigued, weak, and unable to reach their goals. Instead, take a balanced approach by speaking to a registered dietitian who will be able to create daily meals according to your needs.
Below are just a few things you can do to ensure that you have a balanced diet.
Stick to Meal Replacement
Instead of putting all your focus on consuming protein shakes, you can also add meal replacement shakes to get a wider variety of nutrients. Doing this can be a better way to boost your protein intake along with other essential nutrients that will help you keep healthy in the short term. Alternatively, vegans can opt for meal replacement shakes that are plant-based.
Eat Whole Foods
Head over to your grocery store and look for as many whole foods as possible — these are unprocessed foods that are as pure as nature intended them to be. Ideally, these would need very minimal preparation before consumption. Try to add as many raw fruits and vegetables to balance out your protein intake, which will help to improve overall health.
Here are a few examples of whole foods to look for:
- Chicken breast
- Whole grains
- Lean meats
- Brown rice
- Almond milk
Count Your Macros
It’s best to get your calories from the three sources; carbs, protein, and fat to ensure that you get the most out of your macro intake, and be sure to keep your food journal updated. Look for apps that can help you stay accountable and assist you with counting carbs, protein, and fat. Ensure that your meals are well-balanced, but you may also skew your diet toward more protein.
Here are some of the most asked questions regarding the 1-month protein shake diet.
Do Protein Shakes Really Work?
Protein shakes offer a great energy boost after training and can help to build muscle after exercising. However, it’s best to only use protein shakes to complement your exciting diet. Moreover, you will need to exercise regularly to reap the full benefits of protein shakes.
How Many Shakes Can I Eat Per Day?
If you have an average build and regularly go to the gym, taking a total of two protein shakes per day should be enough to keep your current weight and body mass. Those who are heavily involved in fitness practices, athletic sports, and strength training should drink around three to four protein shakes every day to sustain their performance and physique.
How Much Do I Need to Lose Weight?
If you’re looking to lose weight, aim to get at least 1.6 and 2.2 grams of protein per kilogram of body weight daily. Heavy exercisers and athletes should eat at least 2.2 to 3.4 grams of protein per kilogram if they’re looking to lose weight.
Is Milk or Water Better for Protein Shakes?
This will depend on what you hope to achieve. If you wish to build muscle and mass, going with milk will provide you with better results. But if you’re looking to get tone, trim, and build lean muscle, water will serve you better.
How Much Protein is Too Much?
The generally recommended amount is between 15 to 25 grams of protein at meals as well as during the recovery phase, around 45 minutes to one hour after your workout. Protein intake can be called excessive when you consume over two grams per kilogram of your body weight every day. If you’re overweight, you will need to adjust your weight before you calculate your protein needs to prevent overestimating.
Is the 1-Month Protein Shake Diet for You?
While this diet does offer promising results, there are also many considerations to think about before you get started. Moreover, experts agree that protein shakes shouldn’t be the only thing you eat during this diet and that it’s much better to create a balanced meal plan to ensure your goals are met. It’s also important to remember that limiting your calorie intake isn’t the best way to lose weight — a carefully balanced diet along with regular exercise should do the job.
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