Studies show protein shakes can help you burn fat and keep it off better. One meta-analysis found one or two nutrient-fortified meal replacements could “safely and effectively produce significant sustainable weight loss and improve weight-related risk factors of disease.” To get those and other benefits, you’ll want to design a protein shake correctly. I don’t want you making these three mistakes that crash-and-burn an otherwise-healthy protein shake: Solution: Opt for low-sugar impact ingredients. My favorite blends the right protein powder with unsweetened coconut milk, frozen raspberries, avocado, kale and freshly ground flaxseeds. You have an easy, delicious, fat-blasting breakfast in minutes that keeps you full for hours. Whey—the second most abundant protein in milk after casein—is seen as the gold standard for protein powders. The problem with whey is that it absorbs very quickly. That might be fine post-workout, but as a meal replacement whey becomes a disaster. Not to mention, one study found whey creates an insulin-raising effect similar to white bread. That explains why you’re hungry an hour after a whey shake, and not in the mood for wild salmon and Brussels sprouts, either. Casein protein is another no-go. While it absorbs more slowly than whey, it comes with all of dairy’s potential reactivity. One study found casein peptides behave very similarly to gluten: They can react with opiate receptors in the brain, mimicking druglike effects. Soy—usually found in protein powders as cheap soy isolate—also gets the thumbs down. Among its problems, Dr. Amy Shah says soy can adversely affect your thyroid. Plus, most soy is genetically modified (GMO). Solution: Read labels carefully, buy professional brands, and opt for protein powders that are low-sugar impact. Look out for the many different names for sugar, many of which are derived from GMO corn (e.g. “syrup”, “juice”, “concentrate”, “fructose” and “sweetener”). Also only buy from brands that get their products vetted by third-party research.
