As with anything, there are pros and cons to protein supplementation. In one study, people who had metabolic syndrome and took regular high-protein meal replacement shakes lost more weight and fat mass than subjects who didn’t. (1) However, protein supplements don’t offer the things like calcium and fiber that can be found in other whole foods. (2) Furthermore, if all that is helping with weight loss is meal replacement shakes, then sustainable weight loss isn’t realistic, since it doesn’t help change eating habits or make healthier eating choices.(3)
Protein-rich whole foods are far more nutritionally complex, and include a greater variety of vitamins and minerals. Additionally, they take longer to consume, longer to digest, and aid in the feeling of satiety. Furthermore, in one study, people who chewed their food for longer periods of time also experienced increased feelings of satiety and fullness, and also consumed less calories. (4)
Overall, it seems like whole foods would be more beneficial than protein supplements.
References:
1. Flechtner-mors M, Boehm BO, Wittmann R, Thoma U, Ditschuneit HH. Enhanced weight loss with protein-enriched meal replacements in subjects with the metabolic syndrome. Diabetes Metab Res Rev. 2010;26(5):393-405.
2. Available at: http://healthyeating.sfgate.com/eating-protein-vs-drinking-protein-shake-6139.html. Accessed March 3, 2015.
3. Available at: http://www.bidmc.org/YourHealth/HolisticHealth/DietCenter.aspx?ChunkID=75630. Accessed March 3, 2015.
4. Wijlens AG, Erkner A, Alexander E, Mars M, Smeets PA, De graaf C. Effects of oral and gastric stimulation on appetite and energy intake. Obesity (Silver Spring). 2012;20(11):2226-32.
