Should I drink protein shakes while trying to lose weight?

Protein shakes are a staple in the fitness industry, often marketed as a convenient way to boost protein intake. They’re especially popular among bodybuilders and athletes looking to build muscle. But what about people who are trying to lose weight—especially those on GLP-1 medications like Semaglutide or Tirzepatide?

I often hear my patients ask, “Should I drink protein shakes while trying to lose weight?” The short answer is not necessarily. While protein is essential for weight loss, muscle preservation, and overall health, protein shakes have a major drawback: they don’t keep you full.

I want you to eat food. Real food.

Protein: A Key Player in Weight Loss

Photo By Alex Munsell on Unsplash

One of the biggest weight-loss challenges—especially while on GLP-1 medications—is preserving muscle while losing fat. GLP-1 medications naturally suppress appetite, which means people often eat much less than they used to. If you’re in a calorie deficit, prioritizing protein is critical to prevent muscle loss.

But how you get that protein matters as much as the amount.

Whole foods give you more bang for your buck when it comes to satiety and long-term weight loss success.

The Problem With Protein Shakes

Photo by CTRL – A Meal Replacement on Unsplash

Protein shakes are designed to be fast-digesting and easy to consume, so they’re not ideal for someone trying to lose weight. When you drink your calories, your body doesn’t register them the same way it does with solid food. You don’t get the same sensation of fullness or satiety from eating whole protein sources like chicken, fish, or eggs.

If you’re actively trying to lose weight, every calorie needs to work for you, which means choosing foods that keep you satisfied for longer.

Whole Foods vs. Protein Shakes: What’s the Better Choice?

Let’s compare a shake vs chicken:

Whole foods give you more bang for your buck when it comes to satiety and long-term weight loss success.

When Might Protein Shakes Be Useful?

That said, protein shakes aren’t entirely off the table. They can be helpful in a few specific scenarios:

✅ If you’re struggling to meet your daily protein goal and need a convenient option. I mix protein powder into my coffee every morning to help reach my protein goal.

✅ As a post-workout recovery tool when you need fast-digesting protein. SEEQ is my favorite brand during the day time.

✅ If you’re on the go and don’t have access to whole foods

But if weight loss is your primary goal, I’d rather see you reach for real food first.

The Bottom Line

If you’re on a weight loss journey—especially while taking GLP-1 medications—prioritize whole-food protein sources whenever possible. They will keep you fuller, help you stick to your calorie goals more efficiently, and ultimately support sustainable weight loss.

Final Thought: If you’re debating between a protein shake and a piece of chicken, go with the chicken. Your body will thank you.

Blog Author: Dr. Jeff Livingston 

Main Blog Photo By: Nature Zen on Unsplash