{"title":"Best Protein Powder for Weight Loss","description":"\u003ch2\u003eWhat is the best protein powder for weight loss?\u003c\/h2\u003e\n\u003cp\u003eThe best protein powder for weight loss is the one that gives you the most protein for the fewest calories, with little or no added sugar, and that you'll actually drink every day. There's no special \"fat-burning\" protein. What helps is protein itself: it keeps you full and helps you hold on to muscle while you eat less.\u003csup\u003e\u003ca href=\"#source-1\"\u003e1\u003c\/a\u003e\u003c\/sup\u003e\u003csup\u003e\u003ca href=\"#source-2\"\u003e2\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cp\u003eSo instead of looking for a weight loss claim on the front of the bag, flip it over and check four things:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eProtein per calorie.\u003c\/strong\u003e Divide grams of protein by calories. Around 15g to 20g of protein per 100 calories means most of the calories come from protein.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSugar.\u003c\/strong\u003e Aim for 0g to 2g of added sugar. Sugar adds calories without making you fuller.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIngredients.\u003c\/strong\u003e A short list you recognize is easier to trust than a long blend of \"fat burners\" and stimulants, which you don't need.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTaste.\u003c\/strong\u003e The powder you enjoy is the one you'll keep using. A cheaper powder you can't stand isn't a bargain.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eHere's how Optimal Plant Protein measures up, straight from the label:\u003csup\u003e\u003ca href=\"#source-16\"\u003e16\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cdiv style=\"overflow-x:auto\"\u003e\n\u003ctable\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth\u003ePer serving (36g)\u003c\/th\u003e\n\u003cth\u003eOptimal Plant Protein\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eProtein\u003c\/td\u003e\n\u003ctd\u003e26g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eCalories\u003c\/td\u003e\n\u003ctd\u003e150\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eProtein per 100 calories\u003c\/td\u003e\n\u003ctd\u003eAbout 17g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eSugar\u003c\/td\u003e\n\u003ctd\u003e0g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eCarbs\u003c\/td\u003e\n\u003ctd\u003e5g, with 1g of fiber\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eSweetened with\u003c\/td\u003e\n\u003ctd\u003eOrganic monk fruit\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eIngredients\u003c\/td\u003e\n\u003ctd\u003e4: organic pea protein, organic brown rice protein, organic vanilla, organic monk fruit\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003c\/div\u003e\n\u003cp\u003eAbout 70% of Optimal's calories come from protein, and there's nothing in the bag you don't need.\u003c\/p\u003e\n\n\u003ch2\u003eCan you lose weight using protein powder?\u003c\/h2\u003e\n\u003cp\u003eProtein powder can make weight loss easier, but it doesn't cause weight loss on its own. You lose weight when you use more calories than you take in.\u003csup\u003e\u003ca href=\"#source-12\"\u003e12\u003c\/a\u003e\u003c\/sup\u003e Protein helps you stick to that in three ways:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eIt keeps you full.\u003c\/strong\u003e A review in the American Journal of Clinical Nutrition found that higher-protein diets, around 1.2g to 1.6g of protein per kilogram of body weight a day, led to more fullness, more fat loss and better preservation of lean mass during calorie restriction.\u003csup\u003e\u003ca href=\"#source-1\"\u003e1\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIt protects muscle.\u003c\/strong\u003e In a review of 24 trials with the same calories, higher-protein diets led to slightly more weight and fat loss, less loss of lean mass and a smaller drop in resting metabolism.\u003csup\u003e\u003ca href=\"#source-2\"\u003e2\u003c\/a\u003e\u003c\/sup\u003e Strength training makes the effect bigger: in a four-week study, young men on a large calorie deficit who trained hard and ate 2.4g of protein per kilogram a day gained lean mass and lost more fat than those eating 1.2g per kilogram.\u003csup\u003e\u003ca href=\"#source-3\"\u003e3\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIt takes more energy to digest\u003c\/strong\u003e than carbohydrates or fat. The difference is small, so treat it as a bonus.\u003csup\u003e\u003ca href=\"#source-4\"\u003e4\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eProtein powder is just a convenient way to get more protein. If it replaces a snack or part of a meal, it helps. If you add shakes on top of everything you already eat, you're adding calories. For the full research, read \u003ca href=\"\/blogs\/nutrition\/is-protein-powder-good-for-weight-loss\"\u003eprotein powder for weight loss: what the research says\u003c\/a\u003e.\u003c\/p\u003e\n\n\u003ch2\u003eShould you drink protein shakes while trying to lose weight?\u003c\/h2\u003e\n\u003cp\u003eIf you struggle to get enough protein from food, or you tend to grab a sugary snack mid-afternoon, a shake is an easy fix. A scoop of Optimal mixed with water or unsweetened almond milk is a 26g protein snack for around 150 to 200 calories.\u003csup\u003e\u003ca href=\"#source-16\"\u003e16\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cp\u003eShakes are less useful if you already eat plenty of protein, or if your shakes turn into 600-calorie smoothies. A scoop with a banana, two tablespoons of peanut butter and a cup of oat milk can easily pass 500 calories. That's a fine meal, but it isn't a light snack.\u003c\/p\u003e\n\n\u003ch2\u003eIs plant-based protein powder good for weight loss?\u003c\/h2\u003e\n\u003cp\u003eYes. What matters for weight loss is how much protein you get and how many calories come with it, not whether it comes from dairy or plants. In an 8-week study of adults doing high-intensity training, the group taking 24g of pea protein and the group taking 24g of whey had similar results on every measure, including strength and body composition.\u003csup\u003e\u003ca href=\"#source-7\"\u003e7\u003c\/a\u003e\u003c\/sup\u003e It was a small pilot study, so treat it as one data point, not the final word.\u003c\/p\u003e\n\u003cp\u003ePlant protein can be just as filling, too. In one small study, 20g of pea protein taken 30 minutes before a meal reduced how much people ate at that meal, similar to casein and more than whey.\u003csup\u003e\u003ca href=\"#source-8\"\u003e8\u003c\/a\u003e\u003c\/sup\u003e It's one short-term study, so treat it as a hint, not a rule.\u003c\/p\u003e\n\u003cp\u003eA few practical reasons people choose plant protein when cutting calories:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNo dairy.\u003c\/strong\u003e If whey leaves you bloated, a dairy-free powder removes lactose from the equation. See our \u003ca href=\"\/collections\/dairy-free-protein-powder\"\u003edairy-free protein powders\u003c\/a\u003e.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlends cover the gaps.\u003c\/strong\u003e Pea protein is low in methionine and rice protein is low in lysine, so blending them gives a more complete amino acid profile. Optimal is a pea and rice blend. Our \u003ca href=\"\/pages\/pdcaas\"\u003eguide to protein quality scores\u003c\/a\u003e explains how this works.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFewer additives.\u003c\/strong\u003e Many plant powders skip the gums and fillers some people prefer to avoid. Optimal has no gums.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eWe go deeper in \u003ca href=\"\/blogs\/nutrition\/is-vegan-protein-powder-good-for-weight-loss\"\u003eis vegan protein powder good for weight loss?\u003c\/a\u003e\u003c\/p\u003e\n\n\u003ch2\u003eWhich protein powder is best for belly fat?\u003c\/h2\u003e\n\u003cp\u003eNo protein powder targets belly fat. You can't choose where your body loses fat from, and that includes exercise: in a six-week study, people who did abdominal exercises lost no more belly fat than a group that didn't.\u003csup\u003e\u003ca href=\"#source-10\"\u003e10\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cp\u003eBelly fat comes off the same way fat comes off everywhere else: a steady calorie deficit, enough protein and regular exercise.\u003csup\u003e\u003ca href=\"#source-12\"\u003e12\u003c\/a\u003e\u003c\/sup\u003e Be skeptical of any product that promises to \"target\" belly fat. The FDA doesn't approve dietary supplements or their claims before they're sold.\u003csup\u003e\u003ca href=\"#source-13\"\u003e13\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\n\u003ch2\u003eHow much protein do you need to lose weight?\u003c\/h2\u003e\n\u003cp\u003eThe baseline recommendation for adults is 0.8g of protein per kilogram of body weight a day.\u003csup\u003e\u003ca href=\"#source-6\"\u003e6\u003c\/a\u003e\u003c\/sup\u003e That's the minimum to avoid deficiency. Weight loss trials that showed benefits used about 1.2g to 1.6g per kilogram,\u003csup\u003e\u003ca href=\"#source-1\"\u003e1\u003c\/a\u003e\u003c\/sup\u003e and the International Society of Sports Nutrition suggests 1.4g to 2.0g per kilogram for active people.\u003csup\u003e\u003ca href=\"#source-5\"\u003e5\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cdiv style=\"overflow-x:auto\"\u003e\n\u003ctable\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth\u003eBody weight\u003c\/th\u003e\n\u003cth\u003eBaseline (0.8g\/kg)\u003c\/th\u003e\n\u003cth\u003eWeight loss range (1.2 to 1.6g\/kg)\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003e130 lb (59kg)\u003c\/td\u003e\n\u003ctd\u003e47g\u003c\/td\u003e\n\u003ctd\u003e71g to 94g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e150 lb (68kg)\u003c\/td\u003e\n\u003ctd\u003e54g\u003c\/td\u003e\n\u003ctd\u003e82g to 109g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e180 lb (82kg)\u003c\/td\u003e\n\u003ctd\u003e65g\u003c\/td\u003e\n\u003ctd\u003e98g to 131g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e200 lb (91kg)\u003c\/td\u003e\n\u003ctd\u003e73g\u003c\/td\u003e\n\u003ctd\u003e109g to 145g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003e230 lb (104kg)\u003c\/td\u003e\n\u003ctd\u003e83g\u003c\/td\u003e\n\u003ctd\u003e125g to 167g\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003c\/div\u003e\n\u003cp\u003ePeople often ask how much protein they need to lose 20 pounds. Your protein target depends on your body weight, not on how much you want to lose. The amount you lose comes down to your calorie deficit and how long you keep it up. The CDC notes that people who lose about 1 to 2 pounds a week are more likely to keep it off,\u003csup\u003e\u003ca href=\"#source-12\"\u003e12\u003c\/a\u003e\u003c\/sup\u003e so 20 pounds is roughly a 10- to 20-week goal.\u003c\/p\u003e\n\u003cp\u003eMost of your protein should still come from food. One shake of Optimal adds 26g. To turn your target into scoops, see \u003ca href=\"\/blogs\/nutrition\/how-much-protein-powder-per-day\"\u003ehow much protein powder per day\u003c\/a\u003e. If you have kidney disease or another condition that affects protein needs, talk to your doctor first.\u003c\/p\u003e\n\n\u003ch2\u003eHow many protein shakes a day should you drink to lose weight?\u003c\/h2\u003e\n\u003cp\u003eFor most people, one shake a day is plenty. Use it to fill the gap between the protein you get from food and your target, not as a reason to drink shakes all day.\u003c\/p\u003e\n\u003cp\u003eThere are two reasons to keep it to one or two. First, every shake adds calories, so more shakes can work against your deficit. Second, plant proteins carry small amounts of heavy metals from the soil they grow in, and the amounts add up with each scoop.\u003csup\u003e\u003ca href=\"#source-15\"\u003e15\u003c\/a\u003e\u003c\/sup\u003e We publish our own test results, including where ours are higher than other brands, in our guide to \u003ca href=\"\/blogs\/nutrition\/lead-in-protein-powder\"\u003elead in protein powder\u003c\/a\u003e.\u003c\/p\u003e\n\n\u003ch2\u003eWhen should you drink a protein shake for weight loss?\u003c\/h2\u003e\n\u003cp\u003eTiming matters much less than the total amount of protein you get in a day. A meta-analysis on protein timing found that once total protein intake was accounted for, timing made little difference to muscle gains.\u003csup\u003e\u003ca href=\"#source-9\"\u003e9\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cp\u003eSo pick the time that helps you eat less overall:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eMorning:\u003c\/strong\u003e a protein breakfast can keep you full until lunch, which helps if you usually snack mid-morning.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAfternoon:\u003c\/strong\u003e a shake in place of an afternoon snack is one of the easiest swaps.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAfter a workout:\u003c\/strong\u003e convenient if you train, though there's no need to rush to drink it.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBefore a meal:\u003c\/strong\u003e one small study found pea protein 30 minutes before a meal reduced how much people ate.\u003csup\u003e\u003ca href=\"#source-8\"\u003e8\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eMorning or night both work. Choose based on when you're most likely to overeat. More in \u003ca href=\"\/blogs\/nutrition\/when-protein-powder-should-be-taken\"\u003ewhen to take protein powder\u003c\/a\u003e.\u003c\/p\u003e\n\n\u003ch2\u003eWhat is the 30\/30\/30 rule for weight loss?\u003c\/h2\u003e\n\u003cp\u003eThe 30\/30\/30 rule means eating 30g of protein within 30 minutes of waking up, then doing 30 minutes of low-intensity cardio. It comes from Tim Ferriss's book The 4-Hour Body and went viral on TikTok. A Cleveland Clinic dietitian notes it hasn't been studied, so there's no direct evidence that the rule itself works.\u003csup\u003e\u003ca href=\"#source-14\"\u003e14\u003c\/a\u003e\u003c\/sup\u003e\u003c\/p\u003e\n\u003cp\u003eThe parts of it are sensible. A protein breakfast can keep you full, and daily movement helps. There's nothing special about the number 30 or the 30-minute window, though. If you want to try it, one serving of Optimal has 26g of protein,\u003csup\u003e\u003ca href=\"#source-16\"\u003e16\u003c\/a\u003e\u003c\/sup\u003e so a shake plus a little protein from food gets you there.\u003c\/p\u003e\n\n\u003ch2\u003eCan you replace meals with protein shakes?\u003c\/h2\u003e\n\u003cp\u003eSwapping one meal a day for a shake can work. A meta-analysis found that diets using meal replacements led to more weight loss after one year than other diets.\u003csup\u003e\u003ca href=\"#source-11\"\u003e11\u003c\/a\u003e\u003c\/sup\u003e But those studies used products designed to replace a meal, and they replaced some meals, not all of them.\u003c\/p\u003e\n\u003cp\u003eA scoop of protein powder on its own isn't a full meal. It's mostly protein, with little fiber, fat or the range of vitamins and minerals you'd get from food. To turn a shake into a meal:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eAdd fruit or a handful of spinach for fiber and nutrients.\u003c\/li\u003e\n\u003cli\u003eAdd a spoonful of nut butter, chia or flax for fat that keeps you full.\u003c\/li\u003e\n\u003cli\u003eAdd oats if it's replacing breakfast.\u003c\/li\u003e\n\u003cli\u003eCount the calories so the meal still fits your plan.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eOur \u003ca href=\"\/blogs\/nutrition\/delicious-plant-protein-shake-and-smoothie-recipes\"\u003eprotein shake recipes\u003c\/a\u003e include lighter options.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat happens if you only drink protein shakes for two weeks?\u003c\/strong\u003e We don't recommend it. You'd miss the fiber, fats and nutrients from food, and very low-calorie plans should be done with a doctor's guidance. Shakes work best as one part of a normal diet.\u003c\/p\u003e\n\n\u003ch2\u003eWhat are the side effects of protein powder?\u003c\/h2\u003e\n\u003cp\u003eFor most healthy adults, protein powder in normal amounts is well tolerated. The most common issues are digestive and usually come from what's added, not the protein:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBloating or gas\u003c\/strong\u003e from lactose in dairy proteins, or from sugar alcohols like erythritol and gums used as thickeners.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHeavy metals.\u003c\/strong\u003e Consumer Reports found lead in most of the protein powders it tested in 2025, with plant-based powders higher on average.\u003csup\u003e\u003ca href=\"#source-15\"\u003e15\u003c\/a\u003e\u003c\/sup\u003e Choose a brand that publishes per-serving results for lead, cadmium, arsenic and mercury.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eExtra calories\u003c\/strong\u003e if shakes are added on top of your usual meals.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eWhy do some doctors say no to protein powder?\u003c\/strong\u003e Usually for one of three reasons. Supplements aren't approved by the FDA before they're sold,\u003csup\u003e\u003ca href=\"#source-13\"\u003e13\u003c\/a\u003e\u003c\/sup\u003e so quality varies by brand. Some people, such as those with kidney disease, need to watch their protein intake. And most people can get enough protein from food. If you have a health condition, ask your doctor before adding a supplement. For a full rundown, see \u003ca href=\"\/blogs\/nutrition\/is-protein-powder-bad-for-you\"\u003eis protein powder bad for you?\u003c\/a\u003e\u003c\/p\u003e\n\n\u003ch2\u003eWhat is the best protein powder for women's weight loss?\u003c\/h2\u003e\n\u003cp\u003eThe same rules apply: plenty of protein per calorie, little added sugar and a short ingredient list. Protein needs are based on body weight, not sex, so use the table above. We compare five popular options in our \u003ca href=\"\/blogs\/nutrition\/best-protein-powder-for-women\"\u003ebest protein powder for women\u003c\/a\u003e guide.\u003c\/p\u003e\n\n\u003ch2\u003eWhat if you're taking a GLP-1 medication?\u003c\/h2\u003e\n\u003cp\u003eMedications like semaglutide and tirzepatide reduce appetite, which can make it hard to eat enough protein while you lose weight. A protein shake can help when solid food feels like too much. Follow your prescriber's advice, and see our guide to \u003ca href=\"\/blogs\/nutrition\/protein-powder-on-glp-1-medications\"\u003eprotein powder on GLP-1 medications\u003c\/a\u003e for what to look for.\u003c\/p\u003e\n\n\u003ch2\u003eWhy we make Optimal this way\u003c\/h2\u003e\n\u003cp\u003eWe built Optimal Plant Protein around the things that matter when you're cutting calories:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eA lot of protein for the calories.\u003c\/strong\u003e 26g of protein and 150 calories per serving (36g).\u003csup\u003e\u003ca href=\"#source-16\"\u003e16\u003c\/a\u003e\u003c\/sup\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNo sugar.\u003c\/strong\u003e 0g of sugar, sweetened only with organic monk fruit. No stevia, erythritol or artificial sweeteners like sucralose.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour ingredients.\u003c\/strong\u003e Organic pea protein, organic brown rice protein, organic vanilla and organic monk fruit. No gums, fillers, dairy or soy.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTested.\u003c\/strong\u003e We publish our heavy metal results from Light Labs, an independent lab.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCertified.\u003c\/strong\u003e USDA Organic, Non-GMO Project Verified and certified gluten-free.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIf you want to compare more options first, our \u003ca href=\"\/blogs\/nutrition\/best-plant-based-protein-powder\"\u003ebest plant-based protein powder\u003c\/a\u003e guide lines up five popular brands. Everyone's results are different, and no protein powder causes weight loss by itself.\u003c\/p\u003e\n\n\u003ch2\u003eSources\u003c\/h2\u003e\n\u003col\u003e\n\u003cli id=\"source-1\"\u003eLeidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 2015.\u003c\/li\u003e\n\u003cli id=\"source-2\"\u003eWycherley TP, Moran LJ, Clifton PM, Noakes M, Brinkworth GD. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 2012.\u003c\/li\u003e\n\u003cli id=\"source-3\"\u003eLongland TM, et al. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. American Journal of Clinical Nutrition, 2016.\u003c\/li\u003e\n\u003cli id=\"source-4\"\u003eWesterterp KR. Diet induced thermogenesis. Nutrition \u0026amp; Metabolism, 2004.\u003c\/li\u003e\n\u003cli id=\"source-5\"\u003eJäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017.\u003c\/li\u003e\n\u003cli id=\"source-6\"\u003eInstitute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.\u003c\/li\u003e\n\u003cli id=\"source-7\"\u003eBanaszek A, et al. The effects of whey vs. pea protein on physical adaptations following 8 weeks of high-intensity functional training: a pilot study. Sports, 2019.\u003c\/li\u003e\n\u003cli id=\"source-8\"\u003eAbou-Samra R, et al. Effect of different protein sources on satiation and short-term satiety when consumed as a starter. Nutrition Journal, 2011.\u003c\/li\u003e\n\u003cli id=\"source-9\"\u003eSchoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 2013.\u003c\/li\u003e\n\u003cli id=\"source-10\"\u003eVispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research, 2011.\u003c\/li\u003e\n\u003cli id=\"source-11\"\u003eAstbury NM, Piernas C, Hartmann-Boyce J, et al. A systematic review and meta-analysis of the effectiveness of meal replacements for weight loss. Obesity Reviews, 2019.\u003c\/li\u003e\n\u003cli id=\"source-12\"\u003eCenters for Disease Control and Prevention. Losing weight.\u003c\/li\u003e\n\u003cli id=\"source-13\"\u003eU.S. Food and Drug Administration. Questions and answers on dietary supplements.\u003c\/li\u003e\n\u003cli id=\"source-14\"\u003eCleveland Clinic. What is the 30-30-30 diet? December 2024.\u003c\/li\u003e\n\u003cli id=\"source-15\"\u003eConsumer Reports. Protein powders and shakes contain high levels of lead. October 2025, updated January 2026.\u003c\/li\u003e\n\u003cli id=\"source-16\"\u003efitppl. Optimal Plant Protein Nutrition Facts.\u003c\/li\u003e\n\u003c\/ol\u003e","products":[{"product_id":"optimal-organic-plant-protein-powder","title":"Optimal Plant Protein","description":"\u003cp\u003eOptimal Plant Protein is organic plant protein powder made with just four ingredients: organic pea protein, organic brown rice protein, organic vanilla and organic monk fruit. Each 36g serving has 26g of protein, 150 calories and 0g of sugar.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e26g of protein per serving from organic pea and brown rice protein\u003c\/li\u003e\n\u003cli\u003eSweetened only with organic monk fruit, with no stevia, erythritol or added sugar\u003c\/li\u003e\n\u003cli\u003eNo gums, natural flavors, dairy or soy\u003c\/li\u003e\n\u003cli\u003eUSDA Organic, Non-GMO Project Verified and certified gluten-free\u003c\/li\u003e\n\u003cli\u003eHeavy metal results from the independent lab Light Labs published on the product page\u003c\/li\u003e\n\u003cli\u003eVanilla flavor, 30 servings per bag\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"fitppl","offers":[{"title":"Vanilla \/ 30 Serving Bag","offer_id":49098912825625,"sku":"OPP-V-30BAG","price":69.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0852\/1757\/5193\/files\/updated-optimal-bag.jpg?v=1788114381"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0852\/1757\/5193\/collections\/OPP-Scoop.jpg?v=1794590174","url":"https:\/\/fitppl.com\/collections\/best-protein-powder-for-weight-loss.oembed","provider":"fitppl","version":"1.0","type":"link"}