What is the protein shake-only diet?

In this article, we are going to discuss the “Protein shake-only diet”. I will discuss the diet, and what it includes. I will also include how to pick the best protein shakes and some disadvantages to them. In addition to that, I will provide a solution to a balanced diet.

What is the protein shake-only diet?

Protein is essential for our health, it is crucial for many body functions. It repairs muscles after exercise, it has a role in making hormones and enzymes. Some diets focus on high protein diets, others eliminate protein diets. 

All these diets differ in their protein content. Some even group protein as harmful, which is not valid. Many fad diets have different claims. In this article, the diet focuses on having protein shakes only as the main food source.

Protein diets differ, some substitute two to three meals with protein shakes. Other diets include protein-exclusive protein shakes. We will be discussing the nutritional benefits of these diets.

Protein shakes average 200 calories, yet there are many types and brands of protein shake with different calories. Different types of shakes are derived from different types of food such as whey protein, or soy powder. Also, these different types of protein shake contain different types of ingredients.

Usually, the protein shake diet is for 3 days. It includes 4 protein shakes to be included per day. 

The diet includes 64 ounces of water and at least 30 minutes of physical activity per day. 

The diet includes multivitamins for the three days, it is a good way to prevent the development of nutritional deficiencies. After three days, the diet switches to less intake of protein shakes, it includes two meals including lean meat and vegetables. 

While protein shakes are taken for breakfast and for two snacks.

How to pick the best protein shakes?

It is important to choose the right protein shake that will bring the most benefit to you. It should include high-quality protein from animal sources. Picking whey protein is a good option, it is retracted from dairy products, especially milk.

 It includes essential amino acids that your body needs to carry out the essential function. It also includes nonessential amino acids. Essential amino acids are those that cannot be synthesized in the human body. While nonessential amino acids are synthesized by the human body.

When picking the protein shake look for the nutritional label it includes. It shows how much protein, carbs, and fat it includes. It also shows the vitamins and minerals that are supplemented in it as well.

Stay away from protein shakes that are high in sugar. Sugar is addictive when consumed in excess. It causes weight gain and inflammation in the body. Thus it is better to look for alternatives with minimal sugar content and high protein.

What are the cons of following the protein shake diet?

The protein shake diet comes with some health issues, despite the multivitamins included, it causes some symptoms people might have. It causes nausea sometimes. 

The diet does not provide other essential macronutrients needed by the body such as fat and carbs which would slow your metabolism. 

The diet also puts you at higher risk of many health issues. Some of these include cancer, kidney failure, and bone issues among others that can be found in this study

The diet lacks variety in its food. Drinking only protein shakes does not provide the nutrients your body needs, even with nutritional supplements and multivitamins. Some vitamins, called fat-soluble vitamins ( A, D, E, K)need fat in order for them to be absorbed, this diet lacks the fat component.

The diet is costly. You need to buy shakes that last you for the diet, which is costly.

What is better then?

A healthy balanced diet is the best option you can go for. Even if you are building muscles and going to the gym, it is best to balance your food intake to include all nutrients. Include all macronutrients in each meal, carbs, protein, and fat.

Include fruits and vegetables in your snacks or salads. Most importantly, do not skip the water, water is essential for hydration.


In this article, we discussed the “Protein shake-only diet”. I discussed the diet, and what it includes. I  also included how to pick the best protein shakes and some disadvantages to them. In addition to that, I provided a solution to a balanced diet.


Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults – PMC (nih.gov)

3 Day Protein Shake Diets (healthfully.com)

How Many Calories Are in a Protein Shake? (livestrong.com)

Protein shake diet for weight loss: Meal plans and side effects (medicalnewstoday.com)