PROTEIN FOR WEIGHT LOSS Dietitian's guide FOR WOMEN

PROTEIN FOR WEIGHT LOSS_ Dietitian's guide FOR WOMEN

If you’re aiming to slim down, protein is a must-have. In addition to muscle repair, protein is an essential driver of metabolism, satiety, and maintaining lean muscle mass–all things crucial to weight loss in women.

While there are a lot of factors at play, studies have shown that a high-protein diet can help in reducing body fat.[1]

While protein powder is not the end-all-be-all solution to weight loss, it can be a helpful tool. But not all protein supplements are created equally, so it’s important to know what to look for. Let’s explore the science behind the best protein powder for weight loss in women.
There are certain qualities to look for in a protein powder that’s genuinely suitable for weight loss. While these are not hard and fast rules, they are valid guidelines to keep in mind when finding the best products.

Low-to-no sugar: While it varies from person to person and diet to diet, reducing sugar intake has been shown to help with weight loss. Many protein powders contain zero sugar, but you’ll want to watch out for sugar alcohols and artificial sweeteners, which can slow your weight loss progress.
No artificial sweeteners: Saccharin, sucralose, and acesulfame potassium (Ace-K) are three common artificial sweeteners found in protein powder. Despite having zero calories, these synthetic sweeteners have been shown to contribute to weight gain,[2] and in 2023, the World Health Organization advised against using these sugar substitutes for weight loss.
No sugar alcohols: While sugar alcohols are often viewed as healthier alternatives to sugar due to their low-calorie content, new evidence suggests major drawbacks, especially for those with sensitive digestive systems or compromised cardiovascular systems. Some sugar alcohols can also spike blood glucose, making them unsuitable for weight loss.
Minimal gums and fillers: Gums, such as xanthan gum and guar gum, are frequently added to protein powder to improve their texture. While they can aid in nutrient absorption and enhance the overall quality of the product, they may cause gastrointestinal discomfort in some people, leading to bloating and other digestive issues.
High protein: There are tons of boutique supplement brands marketed toward women. Not only can these products cost more, but they often contain only 10 to 15g of protein per serving. Generally, high-protein powders (>20g of protein per serving) are better for weight loss, as they pack more protein than anything else.
Balanced amino acid profile: Amino acids are the building blocks of protein and they’re crucial for optimal metabolic health. Of the 20 total amino acids, 9 of them are considered essential. Additionally, the branched-chain amino acids (BCAAs)–leucine, isoleucine, and valine–are critical for muscle repair and recovery. In turn, seeking protein powders with an abundance of amino acids is crucial.
Fiber content: Some protein powders are rich in fiber, which can help reduce appetite and support weight loss. Fiber can also slow down digestion, helping you feel full and satisfied for a longer period. Not only are plant-based protein powders naturally more fibrous, but some contain added inulin and prebiotic fiber to help support digestion.
Now that we know what to look for in the best protein powder for female weight loss, let’s get into some product recommendations. While I stand by all of these products, some suggestions below have affiliate links (see my affiliate disclaimer.)

5 Best Protein Powders for Weight Loss in Women
When it comes to weight loss, you don’t want to skimp on your protein powder. That is, low-quality products often yield low-quality results. To ensure you’re getting the best returns for your efforts and investment, here are some of the best protein powders for women’s weight loss.

Ora So Lean & So Clean,
Sunwarrior Warrior Blend,
Wholier Organic Plant Protein
Garden of Life Raw Organic Fit,
Orgain Simple Protein