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.
How to Identify a Worthy Protein Powder for Weight Loss?
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
As a top-tier protein powder designed for women, So Lean & So Clean from Ora Organics is a clean, bloat-free choice that contains no artificial ingredients.
Most flavored options of So Lean & So Clean are sweetened with monk fruit extract and stevia leaf extract, so it’s entirely sugar-free. Not only is it keto, vegan, and diabetic-friendly, but it’s also one most anti-inflammatory protein powders out there.
Pea and rice protein are the main sources of protein, but So Lean & So Clean also offers a variety of superfoods, like cranberry, sacha inchi, sprouted quinoa, amaranth, acerola extract, blackberry, blueberry, pomegranate, turmeric, strawberry, apple, acai, kale, and broccoli.
Available in four flavors (Vanilla, Vanilla Chai, Chocolate, and Unflavored), it’s the unflavored option that stands out as the most effective for female weight loss. It has just 1g of carbohydrates, 2.5g of fat, and a whopping 23g of protein in a two-scoop serving, totaling just 110 calories.
Sunwarrior Warrior Blend
Sunwarrior Warrior Blend is a top-tier protein powder for weight loss, especially for women seeking a no-sugar, low-carb, and keto-friendly option. It’s a non-GMO, organic, and grain-free protein blend that’s made of organic fermented pea, goji berry, and hemp seed.
Free from dairy, soy, gluten, and artificial ingredients, this clean protein powder is available in a variety of flavors like Natural (stevia-free), Vanilla, Chocolate, Mocha, Maple, and Berry. The Natural flavor is nearly tasteless, blending well with a wide range of uses.
A single scoop serving provides 19g of protein and a wealth of amino acids, making it an effective choice for athletes and women who prioritize their recovery.
Wholier Organic Plant Protein
Wholier Organic Plant Protein is another highly-rated protein powder that falls into the category of clean, bloat-free, weight-loss-oriented products. This all-organic product contains a diverse blend of protein sources, including brown rice, yellow pea, flaxseed, pumpkin seed, and sunflower seed protein.
Wholier Organic Plant Protein has 14 ingredients and none of them are artificial ingredients or unnecessary additives. It offers a modest amount of prebiotic fiber (5g per serving) with the addition of psyllium husk and green banana for improved digestion.
Depending on the flavor, it’s flavored with 2g of organic coconut sugar, monk fruit extract, cacao powder, ground cinnamon, vanilla extract powder, and Himalayan salt. This makes Wholier a stevia-free protein powder that’s earned a reputation as a nutrient-dense protein powder that’s free from bloat-causing gums, gluten, emulsifiers, sugar alcohols, or artificial sweeteners.
Garden of Life Raw Organic Fit
Garden of Life’s Raw Organic Fit: High Protein for Weight Loss is an entirely organic product that’s been relied upon for almost a decade. It’s stood the test of time for good reasons.
Succinctly referred to as Garden of Life Fit, this weight loss protein powder provides 28g of protein sourced from a wide variety of plants, most of which are sprouted. It’s also abundant in amino acids, delivering over 5g of branched-chain amino acids per serving.
What makes it a protein powder for weight loss? Garden of Life Fit contains a blend made with Svetol®, which is a metabolic-boosting green coffee bean extract, and Ashwagandha. This combination has been shown to help burn fat and satisfy hunger.
I consume this protein powder often and I am shocked by how well it wards off hunger cravings, even hours after consuming it.
Orgain Simple Protein
If you’re not overly strict about your sugar intake, Orgain Simple Protein is one of the best protein powders that’s naturally sweetened with about 6g of sugar per serving. Not just any sugar, this protein powder is sweetened with organic coconut sugar, which has a lower glycemic index compared to cane sugar.[3]
Unlike the original Orgain Organic Plant Protein which contains sugar alcohols, Orgain Simple Protein is a cleaner product that’s free from stevia, sugar alcohols, and any other artificial ingredients. In turn, it’s one of the best-tasting protein powders that has a pleasant, malty, creamy taste.
The protein blend is made from pea protein, peanut flour, pumpkin seed protein, almond protein, and chia. It’s a complete protein with all nine essential amino acids, and it’s gluten-free, non-GMO verified, and certified organic.
Orgain Simple Protein comes in three flavors, Creamy Vanilla, Creamy Chocolate, and Peanut Butter. All of them are delicious and worth trying, especially if you like peanut butter-flavored protein powder.
Understanding the Role of Protein in Weight Loss
First off, let’s talk about muscles. You know how after an intense workout session your muscles feel sore? That’s because exercise causes micro-tears in muscle fibers.
This is where protein comes into play. Consuming adequate amounts of this macronutrient helps repair these tears, leading to stronger and more toned muscles over time.
This process also benefits weight loss indirectly as well – having more lean muscle mass means that your body burns calories even at rest. By consuming adequate protein and performing regular strength training exercises, you can make your body a calorie-burning powerhouse.
The Satiety Factor: How Protein Keeps Hunger at Bay
Beyond helping with muscle growth and recovery, one big reason why people rave about adding protein powder to their diets has everything to do with satiety—basically feeling full longer after meals.[4]
The science behind this goes back to our digestive system. Proteins take longer than carbs or fats for our bodies to break down.
This slow digestion process makes us feel fuller for longer periods so we end up eating less overall—a huge win if losing weight is what you’re aiming for.
Protein and Metabolism: A Winning Combo for Weight Loss
Last but not least, protein has a thermogenic effect, otherwise known as metabolism. That’s a fancy way of saying that your body uses more energy (calories) to digest it than other nutrients—a critical process if you’re looking to lose weight.
In short, consuming adequate amounts of protein is vital when it comes to body weight management.[5] Protein powder is a useful supplement to help ensure women are getting enough of this crucial nutrient.
Additional Factors to Consider When Choosing a Protein Powder
Choosing the right protein powder for weight loss can feel like navigating through an overwhelming maze. Navigating the array of protein powders for weight loss can seem daunting, but with some knowledge and advice, you’ll be on your way.
Type of Protein
The first thing to consider is the type of protein in your powder. Products vary widely in protein makeup and nutritional composition. Here are the basics:
- Whey protein: Derived from cow’s milk, whey protein is preferred for its complete amino acid profile, quick digestion, and delicious taste. But whey can provide sensitivity issues in people’s gut, especially whey protein concentrate if lactose intolerant.
- Hemp protein: The perfect weight loss protein, hemp is a complete protein source that delivers an abundance of amino acids and adequate fiber. It’s easy on the gut and contains a modest amount of omega-3s.
- Pea protein: This is one of the most popular plant-based sources of protein that’s widely available. Pea contains all nine essential amino acids and complements grain-based protein for a high-branched-chain amino acid combination.
- Rice protein: Also in abundance on a global scale, rice protein powder is common alone and combined with other types. when combined with pea protein (which is low in cysteine and methionine but high in lysine) provides an amino acid profile comparable to that of whey and animal proteins.
- Peanut protein: Often labeled as peanut flour, this tree nut is rich in Leucine, one of the most important amino acids for muscle recovery. Also, we can’t deny how good peanut butter protein powders are.
- Quinoa protein: Commonly mistaken as a grain, this seed is an amino acid-rich protein source that is also a complete protein all on its own. Quinoa is a often strong complement to quality protein powder blends.
- Soy protein: In the vegan space, soy protein powder is becoming less common compared to the ingredients above. But soy still provides a complete, affordable protein source for some individuals.
While whey and animal-based proteins are naturally complete (containing all essential amino acids), plant-based proteins generally thrive on the optimal combination of protein sources. With these plant food combinations come more amino acids, fiber, and nutrients.
Sugar Content
If you’re trying to lose weight, then keeping sugar content low is essential. It’s not uncommon for manufacturers to add sugars into their powders for taste so keep an eye out.
Total Calories Per Serving
An important factor when considering any food product is its total calorie count per serving size. Some high-calorie products might sound tempting because they pack more grams of protein per scoop but remember – calories still count when it comes down to shedding pounds.
Nutrient Composition
Last but certainly not least – what else does your chosen product offer? Look beyond just raw numbers; find those extras that provide added value such as fiber, vitamins, and minerals. This Harvard Health’s guide explains this well, including what risks to be aware of.
Consider the essential elements to keep in mind when selecting a protein powder for weight reduction. Don’t be scared off by all the choices.
How to Incorporate Protein Powder into Your Diet
Incorporating protein powder into your diet can be quite simple with a bit of creativity. Beyond shakes and smoothies, protein powder can be used in many imaginative ways.
Add It to Smoothies
A popular way to use protein powder is by adding it to smoothies. But don’t stop at fruit-based concoctions. Consider green vegetables like spinach or kale for an added nutritional punch.
You can also experiment with different types of milk – almond, soy, oat – whatever tickles your taste buds.
Mix Into Oatmeal or Yogurt
Oatmeal or yogurt, two breakfast staples are ideal carriers for protein powder. Stir in a scoop before eating and enjoy the additional benefits of increased satiety throughout the morning hours.
Bake with It
If you love baking, then this tip will surely delight you. Use protein powders as part of your ingredients when making pancakes, muffins, or breads.
The end result? Delicious baked goods that not only satisfy cravings but help meet daily protein goals too.
Make High-Protein Snacks
Got mid-afternoon hunger pangs? Try whipping up some high-protein snacks using protein powder. You could make energy balls using oats, nut butter, and chocolate-flavored vegan proteins from brands such as Garden Of Life. They’re easy to prepare and make for great grab-and-go snacks.
Protein-Packed Dinner Recipes
Last but not least, protein powder can also be a part of your dinner recipes. Think outside the box. Consider making savory dishes like high-protein soups or stews by adding unflavored protein powders into the mix.
Keep in mind that the key is to unearth your creativity. For more ideas, see my post on what to mix protein powder with.
Common Misconceptions About Protein Powders and Weight Loss
The world of protein powders can be a tricky one to navigate, especially with the amount of misinformation floating around. But fear not. Busting some misconceptions that may have prevented you from using protein powders as a helpful aid in slimming down, we’re here to shed light on the truth.
All Protein Powders Are The Same
No, protein powders vary in quality. While Healthline states that any good-quality protein powder can assist in weight loss by boosting metabolism and reducing hunger pangs, the type of protein used does matter.
For instance, whey-based products might cause digestive issues for those lactose intolerant while plant-based alternatives like pea or hemp proteins could work wonders.
Protein Powder Alone Will Cause Weight Loss
This is another popular myth we need to bust right away: guzzling down shakes won’t make pounds magically disappear. No substitute for healthy eating and exercise exists; protein powder can help by making you feel full longer and aiding muscle recovery post-workout.
Adding protein powder helps enhance these efforts by making sure you stay fuller longer and aiding muscle recovery after workouts.
“I Don’t Work Out So I Don’t Need Protein Supplements”
Last but certainly not least is this classic misconception: “I don’t hit the gym so why would I need extra protein?” Well ladies, even if you’re not lifting weights or running marathons, your body still needs protein. It’s vital for maintaining muscle mass which can decline with age and lower metabolism – a major no-no when trying to shed those pounds.
Remember, every woman’s journey is unique. What works wonders for one might not be as effective for another. But knowing the real facts behind these misconceptions could make all the difference.
The Impact of Lifestyle on Weight Loss Success
Your lifestyle choices play a crucial role in your weight loss journey, and this goes beyond the choice to use protein powders. A holistic approach involving diet, exercise, sleep management, and stress control can make all the difference.
Diet: It’s More Than Just Protein Powder
While incorporating protein powder into your daily routine is an excellent start for women aiming to lose weight, it’s just one piece of the puzzle. To reach your weight loss goals, make sure to include a variety of nutrient-dense foods in your diet such as fruits, vegetables, whole grains, and healthy fats.
Eating mindfully helps too. Take time to enjoy your food rather than rushing through meals – this practice has been linked with healthier eating habits.
Moving Your Body: Exercise Matters
You don’t need to be an extreme exerciser or a marathoner to get advantages from physical activity. Regular moderate-intensity workouts like brisk walking or cycling can boost metabolism
Sleep Well for Better Health
Lack of quality sleep may sabotage your weight loss efforts by affecting hunger hormones leptin and ghrelin. So ensuring enough shut-eye each night should not be overlooked when striving for better health and weight loss.
Did you know that poor sleep can also affect your exercise performance and food choices? According to the Sleep Foundation, it’s all interconnected.
Managing Stress: A Key Component in Weight Loss
Yoga, meditation, and deep breathing exercises can help manage stress levels. By keeping your stress in check, you’re also helping to keep those cortisol levels down which ultimately discourages fat storage. It’s all about creating a balance for overall well-being.
Final Takeaway
Weight loss can be a challenging journey, but the right tools make it easier. Protein powder is one such tool.
For women, the best protein powders for weight loss are those that help boost metabolism and keep you feeling full longer, aiding in muscle growth too. It’s not just about choosing any protein though; type of protein, sugar content, calorie count, and additional nutrients matter greatly.
Garden of Life, Vega, and Orgain offer top-notch brands that fit these criteria. But remember–no magic mix works alone! Dieting correctly while managing stress levels is also a crucial factor to consider for successful weight loss.
A well-rounded approach makes all the difference when aiming for sustainable results. And with this guide in hand, you’re equipped to conquer your weight-loss journey!
About the Author
This post was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health, nutrition, and athletic space, and he offers over a decade of experience blogging on various reputable platforms. Having experimented with a vegan diet throughout his life, Tyler has tried hundreds of plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or by following him on social media platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram.
Scientific References
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- Yang Q. Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings: Neuroscience 2010. Yale J Biol Med. 2010 Jun;83(2):101-8. PMID: 20589192; PMCID: PMC2892765.
- Saraiva A, Carrascosa C, Ramos F, Raheem D, Lopes M, Raposo A. Coconut Sugar: Chemical Analysis and Nutritional Profile; Health Impacts; Safety and Quality Control; Food Industry Applications. Int J Environ Res Public Health. 2023 Feb 19;20(4):3671. doi: 10.3390/ijerph20043671. PMID: 36834366; PMCID: PMC9964017.
- Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85. doi: 10.1080/07315724.2004.10719381. PMID: 15466943.
- Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, Mattes RD. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. PMID: 25926512.