Can I Lose Weight Just Drinking Protein Shakes – Grant Tinsley, PhD, CSCS, *D, CISSN, Nutrition – Zach Watson – Updated March 16, 2020.
I saw Ample’s ‘food in a bottle’ ad and it piqued my interest. Plenty is a 400 calorie shake made with “real food” ingredients mixed with milk or water.
Can I Lose Weight Just Drinking Protein Shakes
But, for example, as a vegan meal replacement shake, Soylent provides 15 grams of fiber and 100 percent of your daily micronutrient needs (if you drink five a day). Not to be confused with Soylent Green.
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Ample’s creators recommend making it part of your daily routine for breakfast, lunch, snacks, while you’re busy, on the go, or after a workout.
The company does not recommend more than two shakes a day: “It is not harmful to health,” says Ample. “We encourage you to understand the value of eating real food!”
I thought it would be interesting to ignore this suggestion and test the company’s meal replacement claims. Abundance hooked me until I hit 30 shakes and my liquid odyssey began.
I was planning on drinking 4 bottles a day (equal to about 2,000 calories when mixed with whole milk). My goal: to increase productivity without significantly reducing energy. For me, it wasn’t about losing weight; To be honest, I expected to gain weight.
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My first sip of Ample was the best he’d ever tasted and it was amazing. The shake best describes the flavor of graham crackers with peanut butter. The second drink I had with lunch that day still tasted great. But it wasn’t until my third shake that I started wanting a little more variety.
My digestive system was my biggest concern. Mom politely asked me what I was going to do about being “rough.” My friends were a little more blunt and asked, “Are you yourself again?” He used to send sarcastic and supportive texts that ended with that question. I’m happy to report that I didn’t break a single piece of underwear, but I did have a few close calls.
I started my third day in good spirits, mixing Ample with an increasingly eclectic mix of ingredients, bringing some much-needed variety to my lime-sweet life. And my productivity was higher than it had ever been. It’s amazing how much time you save by cutting out breakfast, lunch, and dinner.
I ended my third day by peeing for the eighth time (you pee like a horse on a liquid diet) before leaving the office and walking to the subway. My work has 14 stations. I did four before the urge to grow kicked in. When the train arrived at the fifth station, I was sure that I would need to use my underwear immediately. (Believe it or not, I always carry a change of clothes, not even when I’m doing something stupid at work.)
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I jumped out of my seat and up the subway stairs, ignoring the angry stares as I pushed my way through the crowded crowd. I saw the Starbucks logo smiling at me with open arms. As I walked down the four-lane boulevard, I almost got scared when the cars whizzed by.
Apparently you have to make a purchase before you can use the Starbucks bathroom. So if I’m waiting in line to buy something, I’m threatened on the floor. They didn’t seem phased (the Starbucks employees must have seen something crazy), but we finally compromised: I could skip the line to buy my awesome bathroom ticket. I bought the first thing I saw (a small container) and ran to the bathroom with the code on the receipt.
I’ll spare you the details – you should know that there’s only a moment of reflection after you’ve violated your liquid diet with breath mints in the Starbucks bathroom.
After going to the bathroom, I thought I had won a real cheat meal. I met a friend from college who insisted on eating at his country club if it was the only meal of the week. That dinner was the best meal I’ve ever had. Not only was it the first solid meal I’d had that week, it was also the most luxurious restaurant I’d ever eaten at. I’m sure no burger or grilled steak can match that soulful dish. I’ll never forget that last bite of pickles.
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My friends started drinking after dinner and I decided to mix my Ample with beer because of the peer pressure and bad vibes. I’m sure there are ways to make an alcoholic Ample palatable, but mixing it with natural light isn’t it. The beer gave the cocktail a bitter but wonderful flavor that tasted a lot like the protein and dehydrated urine concoction I was imagining.
I decided to mix my Ample with beer because of the peer pressure and bad vibes.
Next was probably my second most memorable bathroom experience. That’s two digestive problems in 24 hours, folks. The beer felt like fire in my stomach, and the steak I’d eaten a few hours ago was turning into a bowling ball in my stomach. The combination made it almost impossible to sleep, and the next morning I felt like I had a kidney stone in my rectum.
I’ve never been too tempted to break my diet again after seeing my co-workers and roommates partying. Instead, I’d say I gained a new understanding of how food looks and smells. Basically, food products have become porn for me, and roasted garlic and onions have decided to come second to the smell of lavender.
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Overall, my experience with Ample has been very positive. My biggest complaint was that the drinks were a bit repetitive, but they all tasted the same, so I expected that. Hot chocolate powder, cinnamon, or hot coffee mix well. Nutmeg, beer, and cold brew coffee made it almost undrinkable.
My bathroom problems (which wouldn’t have been a problem with more solids as suggested) were mostly due to ignorance. There is no gray area with a liquid diet: either you need to poop immediately or you don’t need to poop at all. Not surprisingly, after a week of only liquids, the digestive system has a hard time transitioning to solids.
I’m sure the drink can be a quick and easy replacement for breakfast, lunch, or both. It may not taste as good as a steak sandwich, but it’s amazing to get all the calories and nutrients you need in 2 minutes. I expected to need a snack from time to time, but was well stocked with food.
It will be at least a month before I get another vibration. I have a few people sitting under my desk making fun of me, but I don’t plan on drinking one until I stop having Graham-baked dreams. I’m sharing all my secrets with you (ahem…most of them).
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“How Much Protein Should I Eat Every Day?” Also check out part 1.
With this knowledge and a great blender (we’re talking about here), you can make protein shakes a part of your daily routine.
Protein is an essential macronutrient that helps our bodies rebuild muscle and is an essential part of our daily diet (“Boy, Steve,” you say).
You can get protein from any number of real food sources, and you need to prioritize real food in your diet (and “duh Steve”).
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However, there are ONLY cases where you should add a protein shake or protein powder to your diet (here we are):
What this means in layman’s terms: If you’re strength training and eating right, eating enough protein will help your muscles grow and perform better!
When you join the rebellion, you can download our Strength Training 101 guide (free) and sign up in the box below.
You don’t need to eat 500 grams of protein every day, despite what the protein shake commercials may tell you.
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They like to tell you this so that you use their supplement faster and have to buy more.
Here’s the real deal: how much protein the human body needs varies from source to source (and from athlete to athlete and idiot to idiot). You are a unique snowflake and your protein goals should match your goals.
Although the international Recommended Dietary Allowance (RDA) for protein is 0.4 g per pound of body weight (0.8 g per kg of body weight),  this study found this figure to be too low and even higher. shows that it should be. your body composition.
So depending on your goals, aim for the upper end of the spectrum and adjust from there.
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Summary: Eating protein is an important part of every sedentary, athletic person’s life.
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