Lactose Free Protein Shakes are made on the assumption that a shake has fewer calories and can replace a meal or two, which indeed has more calories than a shake. On the other hand, adding a scoop of protein powder in a shake or having a ready-made shake with about 30 to 70 gm protein is much more than a meal. So this easy shortcut of low-calorie high protein shake can help remove layers of fat in a hurry.

But I do not subscribe to this theory. It is good to have shakes but not as meal replacements. That is not sustainable. One needs to decrease meal calories and increase proteins with the simultaneous increase in workouts so that there is no decrease in muscle mass. 

If you're not entirely excited for the upcoming summer and want to make one or both of your love handles vanish before it starts, this post is for you! The protein shake diet has rapidly gained popularity in the fitness community, and it is now widely known as the best last-minute slimming choice.

What is a protein shake diet?

The protein shake diet falls into low-carb diets and is often used when rapid weight loss is desired. The new trendy diet's definition is as straightforward as it is efficient. Protein-rich shakes easily take the place of one or two meals during the day. The lack of meals results in a significant calorie deficiency, responsible for the accelerated weight loss. Drinking protein shakes increases protein consumption and means that, on the one hand, we are satiated and, on the other hand, our bodies are supplied with the most essential nutrients. Another gain is that higher protein intake decreases the likelihood of muscle deterioration, which is a normal phenomenon.

No need to keep track of your calories or macronutrients. The protein shake diet makes it incredibly convenient for people who want to lose weight to minimize their calorie consumption while still eliminating the need for complex diet and workout plans — it almost sounds too good, to be honest, right?

Protein Shakes for Weight Loss

These shakes usually have low carbohydrate and high protein content and are very low in calories than a meal.

A low carbohydrate content — 1 to 3 gm from protein powder and whatever carbs are there in the fruit, peanut butter, and milk, etc., that you want to add.

A high protein content — 25 to 35 gm from protein powder and whatever proteins are there in the extras you add.

The calorie content of this shake can be restricted to even 150 or increased as per your needs.

You can replace it with any of your meals as per your diet plan. Generally, bodybuilders do not skip breakfast as after the heavy morning workout, a heavy meal is better and leaves you satiated for long. But the office-going population will rather skip breakfast in their hurry to reach the office.

Similarly, skipping lunch leaves you with low energy for the rest of the day.

So the best time for a shake is late evening or by skipping dinner.

It is recommended that you do not skip any meal. Instead, decrease your calories by decreasing the amount of food per meal.

So the cut in daily calories shouldn't be more than 200 to 400 kcals. Also, use low-calorie recipes rich in protein and vegetables to provide the body with all the essential nutrients despite the large calorie deficit.

Do not be tempted to skip meals as that is not sustainable in the long run.

All changes should be sustainable lifestyle changes only. So muscle protection is significantly higher.

Benefits of a protein shake diet

Significant time savings: Shakes are the easiest and the fastest to make than any other meal you plan to cook.

Simple preparation: Add all that you want to have in a mixer/shaker and mix for a minute. Done.

Variety of flavors: There is no shortage of flavors you can have with protein powders being available in so many. Adding fruits will have even more flavors, and then there are so many artificial flavors available in the market. Though I do not recommend artificial flavors.

Vitamins and micro-nutrients: Most of the quality protein powders come enriched with vitamins and micro-nutrients. Adding raw fruits also benefits. You can add various vitamin and micro-nutrients additives also.

Some experts do say exercise is not absolutely necessary, but I advise regular exercise too. The target should be a fit lifestyle and not only weight loss. When you target only weight loss, there is loss of muscle too, which is not desirable.

The protein shake diet can be integrated very well into everyday life at work, in the gym, on vacation, or at the university — a shaker fits in every pocket/backpack and is always immediately available.

Who should refrain from the protein shake diet?

The increased protein consumption can be counterproductive, especially for people who already suffer from kidney or liver damage. It is better to consult a doctor in case there are any such issues.

Different Types of Protein Shakes and Why Do They All Matter?

Every once in a while, we do live events to discuss various exercise and nutrition forms with health enthusiasts. One of the most common questions that I see on these shows is about the different types of available protein shakes. Between concentrates, isolates, soy, pea, Casein, Whey, and all the others, it can be challenging to find which may be right for you.

Whey & Casein are the most commonly available in the market. Both are milk products. Some people are Lactose intolerant, so they can't have these. Whey isolate & hydrolysate are also available, but such people generally want to avoid Whey.

There are still others who are moving away from animal-based proteins. So there are various Lactose-free plant-based proteins available in the market now.

Are Lactose free protein shakes for weight reduction a better choice?

According to the National Institute of Healthapproximately 65% of the human population has trouble digesting Lactose in adulthood. Whey extract protein powders are the most thoroughly filtered, yielding whey protein with relatively low sugar and fat content. According to The Whey Protein Institute, whey isolate powders contain around 90% protein and usually are Lactose-free, although it's essential to review product labeling if you're not positive.

Whey protein hydrolysate is suggested for those that have difficulty digesting whey isolate. Hydrolysates are lactose-free protein powders that have already been “pre-digested.” That is, their peptides have been broken down during the manufacturing period, making them easier to digest. Unfortunately, extracting the peptides removes much of the health advantages of whey hydrolysates, including immune system protection, high blood pressure, appetite, and blood sugar regulation.

Can I Build Muscle with Dairy-Free Protein? 

Those looking for protein supplements while trying to stick to a vegan diet have a lot of options. Plants such as soybeans and peas were used to make these proteins. These proteins are commonly effective and do not cost as much as Whey. The trouble with these items is that their amino acid composition isn't as strong as Whey. The combination would be less anabolic (build less muscle) and, in general, ineffective than Whey. This does not imply that it is the safest option; it simply implies that these consumers must eat significantly higher protein concentrations to achieve the same results.

In the end, you can develop muscle with almost any kind of protein substitute, but none is as effective as Whey. Because of their lower digestibility, lower essential amino acid content (especially leucine), and deficiency in other essential amino acids, plant-based proteins have a lower anabolic effect than animal proteins.

Soy and wheat proteins are processed to urea (the dominant compound in our urine). They are not as readily used by the body to stimulate muscle development as animal proteins are. Soy is the most investigated plant-based protein, and it's still the most readily available.

Rice protein is another good alternative because it increases muscle thickness, body structure, and strength all at the same time. Pea protein is also a good choice. Pea protein drinkers gained the same amount of muscle as whey drinkers.

Plant-based materials are commonly thought to have a lower environmental footprint in terms of global sustainability. Plant-based diets, according to studies, require less water, soil, and electricity, and food processing to sustain them is less costly.

If you're looking for a plant-based powder because dairy-based ones upset your stomach, plant proteins come out on top once more. Except for soy protein, most plant powders are easy to digest and won't mess with your gut's ability to consume nutrients. Rice protein isn't usually concerned with bloating, cramping, or any unpleasant side effects.

Orgain Organic Vegan Nutritional Shake

Orgain Organic Vegan Shake

Nutrition

  • Protein – 16 gm
  • Calories – 220 cal
  • Fats – 6 gm
  • Carbs – 25 gm
  • Fibre – 2 gm
  • Sugars – 9 gm

Brown rice protein, sprouted chia seeds, flax powder, and hemp protein include 16 grammes of dairy-free, soy-free, plant-based protein per serving in Orgain Organic Vegan Meal Shakes. For added nutrients, the doctor-developed recipe contains vitamin and mineral blends, as well as vegetable and fruit blends.

Orgain Organic Vegan Nutritious Shakes are sweetened with monkfruit extract and a little cane sugar (9 grammes of sugar per package). They're marketed as a perfect refuelling option for athletes or simply as nourishment for those with hectic schedules.

OWYN – 100% Vegan Protein Shakes

OWYN Vegan Protein Shake

Nutrition

  • Protein – 20 gm
  • Calories – 180 cal
  • Fats – 7 gm
  • Carbs – 9 gm
  • Fibre – 5 gm
  • Sugars – 4 gm

If you're hunting for a top allergen-free protein shake that's also low in sugar and made with mostly “natural” ingredients, I've got you covered. OWYN Plant-Based Shakes are currently available in three to five Ready-to-Drink flavours, have a short ingredient list, and are sugar-free.

They also have a lot of dairy-free protein. Every shake contains 20 grammes of vegan protein, over 500 milligrammes of Omega 3 fatty acids, and an infusion of organic greens, according to the brand. Carrageenan, stevia, sugar alcohols, and artificial additives are also absent. They're available in various flavors.

Vega Protein Nutrition Shakes

Vega Protein Shakes

Nutrition

  • Protein – 20 gm
  • Calories – 170 cal
  • Fats – 4.5 gm
  • Carbs – 13 gm
  • Fibre – 3 gm
  • Sugars – 7 gm

Requests for dairy-free nutritious drinks are common, and I typically answer with details about Vega Protein Nutrition Shakes. These ready-to-drink mixes have been around for a while, but they're only only available in two flavours: Chocolate and Vanilla.

They're rich in protein from pea, hemp, and pumpkin seed, have a slight amount of fibre, few greens, and a full gramme of Omega-3 ALA fatty acids from flaxseed. Since they have a sweet flavour, they're still remarkably low in sugar.

Garden of Life Sport Organic Protein Powder

Garden of Life Sport Vegan Powder

Nutrition

  • Protein – 15 gm
  • Calories – 80 cal
  • Fats – 1.5 gm
  • Carbs – 3.5 gm
  • Fibre – 1 gm
  • Sugars – 0 gm

Adding this plant-based powder to your routine can be a simple way to increase your protein consumption, since each serving contains 30(Two Scoops) grammes of protein. Peas, sprouted navy beans, sprouted lentil beans, sprouted garbanzo beans, and cranberry seeds have nutrition.
It's also organic, and it has a vanilla taste that goes well with water or almond milk. Furthermore, this product is NSF Certified for Sport, which means it has been tested by a third party to guarantee that it does not contain any toxins or chemicals that are banned for athletes.

Aloha Vegan Protein Powder with MCT Oil

Aloha Vegan Protein Powder

Nutrition

  • Protein – 18 gm
  • Calories – 130 cal
  • Fats – 2 gm
  • Carbs – 11 gm
  • Fibre – 5 gm
  • Sugars – 4 gm

This protein powder from ALOHA comes in three flavours: chocolate, pineapple, and vanilla, and is naturally sweetened with monk fruit extract and coconut sugar. Peas, brown rice, hemp seeds, and pumpkin seeds offer 18 grammes of protein per meal, which comes from organic foods including peas, brown rice, hemp seeds, and pumpkin seeds.
It also provides 5 grammes of fibre per serving, which may assist in the development of fullness and blood sugar regulation. Furthermore, this ALOHA protein powder is organic, vegan, gluten-free, and free of added ingredients.

ICONIC Beverages Protein Drink

Iconic Beverages Protein Drink

Nutrition

  • Protein – 20 gm
  • Calories – 140 cal
  • Fats – 3 gm
  • Carbs – 8 gm
  • Fibre – 4 gm
  • Sugars – 0 gm

In a rush, iconic shakes are a perfect option. Although they're high in calcium, magnesium, and vitamin B12, they're still low in fat and just have 130 calories, so you'll need to eat anything in addition to this delicious meal replacement drink to hold appetite at bay. The good thing is that they're filled of lactose-free protein, so if you're lactose intolerant, they won't bother your stomach.

This is without a doubt one of the better protein drinks that I've ever tried. I've tasted and tried a number of whey protein powders and pre-mixed beverages.

Soylent Stacked Gluten-Free Vegan Nootropics Drink

Soylent Stacked Gluten Free

Nutrition

  • Protein – 15 gm
  • Calories – 180 cal
  • Fats – 10 gm
  • Carbs – 12 gm
  • Fibre – 3 gm
  • Sugars – 3 gm

This brand, known for its meal-replacement products, has launched a protein drink named Soylent Stacked. Stacked is more than just a protein shake; it also contains nootropics, which are said to increase vitality and concentration. The bottle has double seal and chocolate drink is very smooth and it's loaded with vitamins and minerals, including recommended vitamin B6 and B12 requirement.

ON Gold Standard 100% Plant Based Protein Powder

ON GS 100% Plant Based Protein

Nutrition

  • Protein – 24 gm
  • Calories – 140 cal
  • Fats – 2.5 gm
  • Carbs – 6 gm
  • Fibre – 2 gm
  • Sugars – 1 gm

Optimum Nutrition Gold Standard 100 percent Organic Plant-Based Protein is a healthy lactose-free protein that's still dairy-free and free of animal products. It is a Vegan-friendly source of complete protein. GMOs, artificial flavours, artificial colours, and other additives are not available. Smoothly dissolves in water, milk, and other liquids.

Peas, brown rice, ancient grains, and Sacha Inchi are used to make this protein powder. It contains  4 grammes of BCAAs per meal.  It is more carbohydrate-dense than certain other alternatives.

Elevate Vegan Protein Powder

Elevate Plant Based Protein

Nutrition

  • Protein – 23 gm
  • Calories – 110 cal
  • Fats – 1.5 gm
  • Carbs – 4 gm
  • Fibre – 3 gm
  • Sugars – 0 gm

Elevate Plant-Based Performance Protein is another lactose-free powder. For a healthy amino acid profile, this protein powder combines pea, sweet potato, and hemp protein. It's free of soy and sugar, and its flavour comes from a mix of natural flavourings and monk fruit extract. There are no chemical flavours, GMOs, or ingredients in this simple ingredient list.
It is vegan, gluten-free, low-carb, and keto-friendly source of protein. It also includes Himalayan rock salt, to help you rehydrate after a strenuous exercise.

Nutiva Organic Hemp Seed Protein Powder

Nutiva Hemp Seed Protein

Nutrition

  • Protein – 15 gm
  • Calories – 110 cal
  • Fats – 3 gm
  • Carbs – 8 gm
  • Fibre – 6 gm
  • Sugars – 1 gm

Hemp-based protein is a popular option for people who want to consume plant-based protein powders but don't want to get their protein from peas or soy. Many Paleo dieters, for example, favour hemp-based protein powder over other plant-based protein powders.

There are 2.2 grammes of omega-3 fatty acids in each serving, and it is low in fat. To prevent degradation and the use of needless additives, hemp is cold-pressed. While it contains less protein, the additional fibre content can compensate for this in the eyes of some customers, as it will help them remain fuller for longer.

Conclusion

Do not look for a short-term solution with a protein shake. As mentioned earlier, adding a protein shake to your diet chart or replacing it with one of the meals works if the calorie deficit you are aiming at is between 200 to 400 kcals. This will make it a lifestyle change, and you will stay fit for years to come.

The variety of products available can be daunting to newcomers, mainly because there is generally little advice available for those looking for it. Thankfully, once you figure out what's going on, there's a product for almost every situation. Items made especially for adding weight, reducing weight, those who can't eat Whey, those who want better consistency, and more.