- Increasing your daily intake of protein—an essential macronutrient—can reduce hunger levels and appetite, helping you lose weight.
- The best protein powder for weight loss is one with little to no added sugar.
- Protein powder is just one element of weight loss that Noom Weight addresses.
Can protein help you lose weight? Yes, it can.
Upping your daily protein intake can reduce your appetite, so you feel full and eat fewer calories.
Protein increases levels of appetite-reducing hormones like peptide YY while lowering levels of the hunger hormone ghrelin.
Research also shows that protein can reduce food cravings. And it boosts your metabolism, so your body burns more calories.
Plus, protein has many other health benefits.
Protein is the building block of muscles, so eating plenty of protein can help increase muscle mass while building strength.
A higher protein intake has also been shown to lower your blood pressure, reduce the risk of osteoporosis, and more.
In an ideal world, you’d get all your protein from whole foods like lean meats, fish, eggs, beans, and dairy.
But many Noomers lead busy lives.
You might not always have the time (or desire) to shop for groceries, meal prep, and cook.
Protein powder is a convenient alternative. It can be mixed into shakes and puddings, travels well, and is a great backup in a pinch.
With so many to choose from, it can be confusing to know which is the best protein powder for weight loss.
In this article, we’ll examine what to look for in a protein powder and our top picks for protein powders to try.
Note: Please consult with your medical provider before making dietary changes.
Which protein powder is best for weight loss?
According to one of our Noom Weight’s coaches, choosing the best protein powder for weight loss is simpler than it seems.
First, read the label of any protein powder to ensure that it’s made from high-quality ingredients (the fewer ingredients the better).
And keep in mind that the amount of protein you need each day varies depending on your age, weight, and activity level.
After that, the most important considerations from a weight-loss perspective are:
- Accommodating any dietary requirements you may have (more on that below).
- Avoid added sugars, which bump up the calories per serving.
The Noom Weight app’s food logger database includes many types and brands of protein powder.
Look for protein powders that fall into Noom’s yellow or green food categories, which will fit into your calorie budget better.
Our coach also recommends choosing protein powders that have 200 calories or less per scoop/serving.
Protein powders work differently for different people. Whey, for example, is one of the most popular options out there.
But whey contains lactose, which can cause gastrointestinal distress for some. In that case, you might try one of the other proteins listed below, such as egg white protein.
Finding the best protein powder for weight loss can be a trial-and-error process.
Ultimately, you want a protein powder that your body can easily digest, fits into your daily calorie budget, and keeps you feeling full.
Now that we’ve broken down our criteria, let’s look at some protein powder recommendations.
The best whey protein powder for weight loss
If you’re new to protein powders, our Noom Weight coach recommends starting with whey protein.
One of the most common protein supplements, whey protein is derived from dairy and contains all the essential amino acids. It’s also delicious and mixes well.
For Noomers, whey is a great choice because it can increase muscle mass and offset muscle loss due to weight loss. Whey is also fast-digesting with an absorption rate of 2 to 3 hours.
Whey protein spikes your amino acid levels, stimulating muscle growth and recovery.
This makes it popular with athletes and fitness buffs. If you exercise regularly, whey is best consumed right before or after a workout.
We like: Dymatize Whey Isolate Protein Powder
Flavors: Nine flavors, including cookies and cream, gourmet vanilla, and Fruity Pebbles™
Noom food color: Yellow
Casein protein powder
Like whey, casein protein is derived from milk and provides all the amino acids your body needs to build and repair muscle.
The biggest difference is that casein protein digests more slowly than whey.
If you have digestion issues with whey protein due to its fast absorption, casein can be a good alternative.
Referred to as a “time-release protein,” casein protein provides a slow, steady release of amino acids over several hours, making it a good choice before bed.
But casein can have a grittier texture than whey, so you may need to try a few different powders before you find one you like.
We like: Ascent Native Fuel Micellar Casein Powder
Flavors: Chocolate, chocolate peanut butter, vanilla bean, and unflavored
Noom food color: Yellow
Egg white protein powder
Another front runner in the best protein powder for weight loss is egg white protein.
This type of protein is made from dehydrated egg whites that have been pulverized into powder.
Egg white protein is rich in amino acids and absorbs quickly, making it ideal for muscle health.
And since it doesn’t include egg yolks, you avoid the cholesterol and calories that the yolk contains.
While newer to the scene, egg white protein powder is becoming an increasingly popular option for people with dairy allergies or sensitivities.
Since whey and casein both come from milk, they contain lactose.
In contrast, egg white protein powder is dairy-free and easy on the digestive system.
We like: Jay Robb Egg White Protein Powder
Flavors: Vanilla, chocolate, and strawberry
Noom color: Yellow
Pea and rice protein powder
If you’re looking for a plant-based, dairy-free protein powder, pea and rice protein powder is a solid choice.
Pea protein on its own is low in the amino acids cysteine and methionine, but rich in lysine.
It marries well with rice protein, which is low in lysine but high in cysteine and methionine. Together, they provide a complete amino acid profile to help build muscle.
As a bonus, pea and rice proteins are not derived from any of the eight major food allergens (milk, eggs, fish, shellfish, peanuts, tree nuts, wheat, and soy).
This means the protein powder is vegan, gluten-free, and dairy-free, making it compatible with most diets.
We like: Transparent Labs Organic Vegan Rice and Pea Protein
Flavors: French vanilla and chocolate
Noom food color: Orange
Protein powder is just one component of healthy weight loss
Protein powders can be a helpful addition to a weight-loss plan, but they’re not enough.
Long-term, sustainable weight loss depends on many factors, like understanding calorie density and nutrition, food tracking, and resetting your habits around food.
That’s where Noom Weight comes in.
Noom’s comprehensive weight loss system breaks all foods down into “orange,” “yellow,” and “green” categories based on their caloric density (CD).
Green and yellow foods are lower in calories yet rich in water and nutrients. Orange foods have the highest caloric density.
By entering everything you eat in the Noom Weight app’s food logger, you’ll get to know which foods keep you feeling full while staying within your calorie range.
The three-color system teaches you what a balanced diet looks like—including sources of lean proteins you may not have considered, like Greek yogurt, edamame, and smoked salmon.
It also lets you enjoy your favorite treats in proper portions with equally satisfying nutritious foods.
Noom Weight also explores the “why” behind your eating habits.
Our psychology-based approach includes daily lessons, personal coaching, and other techniques—helping you change your behaviors around food for the long term.
Get started with Noom Weight
Noom Weight gives you the tools you need to build healthy habits and achieve sustainable weight loss.
