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Can low carb protein powders help with weight loss?

Low-carb protein powders may be beneficial for weight loss due to their high protein content and low carbohydrate content. Protein is known to have a higher satiety effect than carbohydrates or fats, which means it can help you feel full and reduce cravings, leading to a reduction in overall calorie intake.

A 2013 meta-analysis of 24 randomized controlled trials found that high-protein diets (which often include protein supplements) were associated with greater weight loss and reductions in body fat compared to lower-protein diets (1). Another study published in the American Journal of Clinical Nutrition found that participants who consumed a high-protein diet were able to maintain weight loss better than those who consumed a low-protein diet (2).

Additionally, low-carb diets have also been associated with weight loss. A systematic review and meta-analysis of 13 randomized controlled trials found that low-carb diets were associated with significantly greater weight loss compared to low-fat diets (3).

It is important to note that weight loss is ultimately a result of creating a calorie deficit, and protein powders should not be relied on as a sole source of nutrition or as a magic solution for weight loss. Incorporating a balanced diet and regular exercise is also essential for sustainable weight loss.


  1. 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.
  2. Soenen S, Martens EA, Hochstenbach-Waelen A, Lemmens SG, Westerterp-Plantenga MS. Normal protein intake is required for body weight loss and weight maintenance, and elevated protein intake for additional preservation of resting energy expenditure and fat free mass. J Nutr. 2013 May;143(5):591-6. doi: 10.3945/jn.112.167593. Epub 2013 Mar 20. PMID: 23515006.
  3. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr. 2013 Oct;110(7):1178-87. doi: 10.1017/S0007114513000548. Epub 2013 May 7. PMID: 23651522.
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