This Protein-Packed Smoothie Helped One Woman Lose 126 Lbs and Feel 30 Again
Sheryl lost 126 pounds with this protein—and research says it works twice as fast for women 50+
We hear a lot about protein smoothies, and for good reason. They can satisfy cravings, deliver nutrients and help rev your metabolism. And now, exciting new research pinpoints the best smoothies for weight loss. Keep reading for all the details, and don’t miss Sheryl’s amazing weight-loss success story at the end.
What makes protein smoothies good for weight loss
There are plenty of reasons to love protein. It “can offset the effects of aging and a woman’s changing hormones,” says Harvard-trained nutrition expert Eric J. Rosenbaum, MD. And it also supports healthy weight loss.
In general, a Duke University study found that getting about half a gram of protein a day per pound of body weight (that’s about 75 grams of protein for a 150-pound woman) helped older dieters lose 2.4 times more fat and get 2.6 times stronger than those who consumed less protein. (Check out how much protein you need per day here.)
Woman's World Answers
Smoothies are an easy, delicious way to increase our overall protein intake—especially when they’re made with the right type of milk.
The best type of milk for weight loss
Many of the weight loss smoothie recipes out there contain incomplete proteins from sources like rice and oat milk alternatives, collagen protein powders or partial milk byproducts like whey. But research now reveals that the best smoothies to drink for weight loss and muscle support are ones that contain dairy protein, specifically complete dairy milk proteins.
A recent multi-university analysis conducted on dozens of smoothie studies and published in the journal Nutrients found that “complete milk protein”—which contains all types of protein found in real milk—helps those of us over age 60 feed our muscles and fire up metabolism far better than the rest.
What sets milk protein weight loss smoothies apart
Compared to plant protein, weight loss smoothies made with milk protein have more branched chain amino acids, the body’s favorite building blocks to get us strong. Here, more health benefits.
Better absorption
“Milk protein stays in the bloodstream longer than the more common whey protein,” notes Dr. Rosenbaum. “That means the body gets extra time to absorb milk protein. It’s exactly what you want when you’re older, since your body can’t absorb protein as quickly as it used to. Basically, milk protein is easiest for your body to use as it tries to maintain and build muscle.”
Muscle support
Keep in mind that muscle is metabolically active tissue, so boosting muscle boosts metabolism, says Dr. Rosenbaum. In one study published in Frontiers in Nutrition, older adults who got 60 grams of milk protein a day increased their muscle 2.7 times more than those who added exercise but no milk protein.
If you don’t want to drink quite that much—or if you just want to power up fastest—add strength or resistance training to your daily routine. Separate research shows you get amazing results with just 22 grams of milk protein a day as long as you add at least three strength training sessions a week.
Better tasting
Rich dairy proteins have a delicious flavor that is more satisfying for our appetites. The doc adds: “Milk protein is creamy and tastes better.”
Where to find complete milk protein
What to look for when shopping for ready-made smoothies: A typical shake has 22 to 40 grams of the magic stuff if it says “filtered milk” or “milk protein concentrate” on the ingredient label. This is different from (and better than!) whey or casein. Both are derived from milk but aren’t as complete as they could be.
Drinking milk protein shakes and complete milk protein powder make it easy to get a lot more of this high-quality nutrient, “but you can get the same benefits from any protein-rich dairy food,” says Dr. Rosenbaum. Consider sources like…
- Nonfat Greek yogurt (23 grams of milk protein per cup)
- Scrambled eggs with cottage cheese (25 grams of milk protein per cup)
- Light cheese sticks (6 grams of milk protein apiece)
3 protein-packed weight-loss smoothie brands to try
To jump-start weight loss, aim to get at least 22 grams of your daily protein from a milk protein shake or smoothie. Here are some great options with a high protein content, sold at many grocery stores and superstores.
Pure Protein: Try the Caramel Churro flavor or Galactic Brownie option (30 grams protein each; PureProtein.com)
Alani Nu: Grab a Fruity Cereal version or try the Munchies flavor, which tastes like a blend of chocolate chip cookies, caramel and pretzels (30 grams protein each; AlaniNu.com)
Fairlife Core Power: Made with protein-rich filtered milk in flavors like chocolate, vanilla or strawberry milk (26 grams protein each, or try Core Power Elite, which boasts 42 grams; Fairlife.com)
DIY protein ice cream recipe
Here’s how to turn any protein shake into a summery treat:
- 2 store-bought protein shakes, any variety
- 1 cup sliced fruit, such as berries, peaches or ripe banana
- 1 tsp. vanilla extract
- 1⁄4 tsp. salt
Blitz all ingredients in a food processor or blender until creamy. Pour into an airtight container. Cover and freeze solid, four hours. Let soften for 10 minutes. Enjoy. Serves 2.
Weight-loss smoothie success: Sheryl lost 126 lbs!
Just a few years ago, California grandmother Sheryl Penn needed help lifting even light boxes. Today, she’s down 126 pounds, “and I’m doing things young people in my exercise class can’t do,” smiles the 62-year-old Avon representative.
She credits the tried-and-true WeightWatchers plan with her success, yet she clearly did something special to get such amazing results. So we sat down with Sheryl to try and figure out what it was. Our discovery? Without even realizing, Sheryl used complete milk protein shakes, which scientists say may be the single best protein shake to help older adults get strong and slim.
She struggled with her weight for years
“I was born fluffy, and I was fluffy most of my life,” recalls Sheryl. She’d often try to lose the “fluff” but never found anything sustainable. Eventually, her health suffered and her doctor wanted to put her on blood sugar and cholesterol meds. She hated the idea and looked for ways to get healthy on her own.
From the get-go, Sheryl was encouraged to eat plenty of protein. “It really helped manage my hunger and cravings,” she says. With no trouble avoiding the drive through, she lost 19.3 pounds the first month.
She paired protein shakes with more activity
To support her muscles beyond nutrition, Sheryl walked for exercise. Then she heard about a strength-training class at a local park. Eager to stay firm as she got smaller, she enrolled. The first day, she could barely lift a bar with no weights attached. “But I loved it.” She began lifting weights a few times a week, sipping a shake every morning. Her body transformed.
Sheryl shed 100 pounds in 20 months, 126 pounds in all. And that doesn’t factor in the muscle she’s gained. Strong and toned, her blood sugar and cholesterol are now normal and her arthritis pain gone. “My daughter always tells me, ‘Mom, sit still.’ I like to move now,” says Sheryl. “I feel like I’m in my 30s again!”
How to lose weight like Sheryl
How much protein do you have to eat to get big results? You’re covered if you have a milk protein shake (or one to two servings dairy) along with two palm-sized servings of lean meat each day. That’s about 90 grams, and most veggies and grains will add even more protein.
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