Lactose free protein shakes are made on the assumption that a shake has fewer calories and can replace a meal or two with 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 of protein is much more than a meal. So this easy shortcut of low-calorie high protein shake can help remove layers of fat quickly.
But I do not subscribe to this theory. It is good to have lactose free protein drinks 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 about 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.
Table of Contents
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 definition of the new trendy diet is as straightforward as efficient. Protein-rich shakes quickly replace one or two meals during the day. The lack of meals results in a significant calorie deficiency that is responsible for accelerated weight loss. Drinking lactose-free 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 essential nutrients. Another gain is that higher protein intake decreases the likelihood of muscle deterioration, 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.
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Lactose Free Protein Shakes for Weight Loss
These lactose free protein shakes usually have low carbohydrate and high protein content and are much lower in calories than a meal.
A low carbohydrate content — 1 to 3 gm from protein powder and whatever carbs are in the fruit, peanut butter, milk, etc., you want to add.
A high protein content — 25 to 35 gm from protein powder and whatever proteins are 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 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 a 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 skipping dinner.
It is recommended that you do not skip any meal. Instead, decrease your calories by reducing the amount of food per meal.
So the cut in daily calories shouldn’t be more than 200 to 400 kcals. Also, low-calorie recipes rich in protein and vegetables should give the body 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 you want to a mixer/shaker and mix for a minute. Done.
Variety of flavors: There is no shortage of flavors, with protein powders available in so many. Adding fruits will have even more flavors, and so many artificial flavors are available on the market. But I do not recommend artificial flavors.
Vitamins and micro-nutrients: Most quality protein powders come enriched with vitamins and micro-nutrients. Adding raw fruits also benefits. You can also add various vitamins and micro-nutrient additives.
Some experts say exercise is unnecessary, 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 a loss of muscle, too, which is undesirable.
The protein shake diet can be integrated 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 if 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 forms of exercise and nutrition with health enthusiasts. One of the most common questions on these shows is about the different types of available protein shakes. Finding what may be right for you can be challenging, as it may involve concentrates, isolates, soy, pea, Casein, Whey, and others.
Whey & Casein are the most commonly available products on the market. Both are milk products. Some people are Lactose intolerant, so they can’t have these. Whey isolate & hydrolysate, both almost lactose free whey protein, are also available, but such people generally want to avoid Whey.
There are still others who are moving away from animal-based proteins. So, various lactose free plant-based proteins are available on the market now.
Are Lactose free protein shakes for weight reduction a better choice?
According to the National Institute of Health, approximately 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 optimistic.
Whey protein hydrolysate is suggested for those who have difficulty digesting whey isolate. Hydrolysates are the best lactose free protein powder that has already been “pre-digested.” Their peptides have been broken down during manufacturing, making them easier to digest. Unfortunately, extracting the peptides removes many 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 many 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 might be less anabolic (build less muscle), but mix two proteins, and it becomes compelling enough. This does not imply that whey is the safest option. These consumers must mix their foods to achieve the same results.
In the end, you can develop muscle with almost any kind of whey substitute. Individually, none might be as effective as Whey. Plant-based proteins must be mixed to get good results because of their lower digestibility, lower essential amino acid content (especially leucine), and deficiency in other essential amino acids.
Soy and wheat proteins are processed into 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 is still readily available.
Rice protein is another good alternative because it simultaneously increases muscle thickness, body structure, and strength. 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 regarding global sustainability. According to studies, plant-based diets require less water, soil, and electricity, and food processing to sustain them is less costly.
Plant proteins appear on top once more if you’re looking for a plant-based powder because dairy-based ones upset your stomach. Except for soy protein, most plant powders are easy to digest and won’t compromise your gut’s ability to consume nutrients. Rice protein isn’t usually concerned with bloating, cramping, or unpleasant side effects.
Here, we have the best lactose free protein shakes, ready-to-drink powders, and lactose free protein bars.
Orgain Organic Vegan Nutritional 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 grams of dairy-free, soy-free, plant-based protein per serving in Orgain Organic Vegan Meal Shakes. The doctor-developed recipe contains vitamin and mineral blends and vegetable and fruit blends for added nutrients.
Orgain Organic Vegan Nutritious Shakes are sweetened with monk fruit extract and a little cane sugar (9 grams of sugar per package). They’re marketed as a perfect refueling option for athletes or as nourishment for those with hectic schedules.
- Pros
- Smooth and creamy texture.
- No dairy, soy, or lactose ingredients.
- No added sugar.
- No artificial flavor or preservatives.
- Carrageenan free.
Cons
- It does not taste good.
- It is costly.
Amazon Rating: 4.5/5 with 2,587 reviews.
OWYN – 100% Vegan Protein Shakes
Nutrition
- Protein – 20 gm
- Calories – 180 cal
- Fats – 7 gm
- Carbs – 9 gm
- Fibre – 5 gm
- Sugars – 4 gm
I’ve got you covered if you’re hunting for a top allergen-free protein shake that’s also low in sugar and made with mostly “natural” ingredients. OWYN Plant-Based Shakes are available in three to five Ready-to-Drink flavors, have a short ingredient list, and are sugar-free.
They also have a lot of dairy-free protein. According to the brand, every shake contains 20 grams of vegan protein, over 500 milligrams of Omega 3 fatty acids, and an infusion of organic greens. Carrageenan, stevia, sugar alcohols, and artificial additives are also absent. They’re available in various flavors.
Pros
- Gluten-free and milk-free.
- Peanut-free, Tree nut-free, soy-free, and wheat-free.
- Vegan protein shake.
Cons
- It is relatively costly.
- Some users did not like its taste.
Amazon Rating: 4.5/5 with 539 reviews.
Vega Protein Nutrition 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 are only available in Chocolate and Vanilla.
They’re rich in protein from pea, hemp, and pumpkin seed, have a slight amount of fiber, a few greens, and a whole gram of Omega-3 ALA fatty acids from flaxseed. Since they have a sweet flavor, they’re still deficient in sugar.
Pros
- Smooth and creamy texture.
- Gluten-free.
- Sugar-free.
- Non-GMO.
- Contains antioxidants and probiotics.
Cons
- Some users didn’t like the taste.
- Contains artificial sweeteners such as stevia.
- Some users report instances of stomach cramps and allergic reactions.
Amazon Rating: 4.4/5 with 5,816 reviews.
Garden of Life Sport Organic Protein 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) grams of protein. Peas, sprouted navy beans, lentil beans, garbanzo beans, and cranberry seeds have nutrition.
It’s also organic and 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 banned for athletes.
Pros
- Gluten-Free.
- No antibiotics.
- No added hormones.
- The vanilla flavor is delicious.
- Grass Fed Certified.
- Supports the immune system.
- High Protein Content
- Non-GMO.
Cons
- Have a weird, artificial/chemical smell.
Amazon Rating: 4.2/5 with 2,962 reviews.
Isopure Zero Carb Protein Powder
Nutrition
- Protein – 25 gm
- Calories – 100 cal
This protein powder provides 25g of 100% whey protein isolate. It supports muscle building and recovery and helps meet daily protein needs. With 0 carbs, sugar, or fat, it aids in weight management and promotes muscle health as individuals age. This product is gluten-free, lactose free and aspartame-free.
Pros
- No added sugars, zero carbs.
- Only 100 calories per scoop.
- Gluten-free, lactose free, and aspartame-free.
- It can be mixed with smoothies, frozen yogurt, or other foods and has no distinct flavor.
Cons
- It is difficult to dissolve the powder completely, especially in cold or hot liquids.
- Complaints about the protein powder puffing up into foam or forming clumps, especially when heated.
- The price is relatively high compared to other options in the market.
Amazon Rating: 4.4/5 with 24,055 reviews.
MuscleTech NitroTech Whey Gold Protein Powder
Nutrition
- Protein – 30 gm
- Calories – 150 cal
- Fats – 2.5 gm
- Carbs – 3 gm
- Fibre – <1 gm
- Sugars – 2 gm
This product is the ultimate protein formula for weight loss. This product combines high-quality whey protein isolate and peptides with C. canephora robusta. This formula aims to support the building of lean muscle and enhanced strength. Each scoop provides 30g of ultra-clean protein for advanced weight management.
Pros
- The protein has a taste that combines both artificial and natural flavors.
- The powder mixes well with milk, leaving no clumps behind.
- Users note a reduction in Delayed Onset Muscle Soreness (DOMS).
- Scientifically tested for weight management.
Cons
- The taste is mediocre.
- The product lacks a seal on the cap, raising concerns about safety and potential tampering.
Amazon Rating: 4.6/5 with 8,981 reviews.
Soylent Stacked Gluten-Free Vegan Nootropics Drink
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 a double seal, and the chocolate drink is very smooth and loaded with vitamins and minerals, including recommended vitamin B6 and B12 requirements.
Pros
- Provides a quick and convenient meal replacement option for breakfast, lunch, or on-the-go snacks.
- Plant-based vegan protein.
- Contains all nine essential amino acids.
- It contains 600mg of Omega-3 fatty acids.
- No Artificial Flavors or Colors.
Cons
- Limited flavor options.
- It is more expensive compared to other products in the market.
Amazon Rating: 4.7/5.
ON Gold Standard 100% Plant-Based Protein Powder
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 flavors, artificial colors, and other additives are unavailable. 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 grams of BCAAs per meal. It is more carbohydrate-dense than specific other alternatives.
Pros
- Vegan, plant-based protein.
- Lactose free
- Contains 4 grams of BCAAs (Branched-Chain Amino Acids).
- Non-GMO
- No artificial additives.
- Complete protein source.
Cons
- Higher carbohydrate content.
- Relatively more expensive.
- Limited flavor options.
Amazon Rating: 4.0/5 with 1,001 reviews.
Transparent Labs Grass-Fed Whey Protein Isolate
Nutrition
- Protein – 28 gm
- Calories – 150 cal
- Fats – 2.5 gm
- Carbs – 3 gm
- Sugars – 1 gm
This product is sourced from 100% grass-fed, grass-finished American dairy cattle. It has minimal sugar and fat content that caters to those focused on high protein intake with low additives. It provides highly bioavailable protein that is gentle on the stomach and easy to consume. This protein powder is ideal for supporting recovery and promoting muscle growth. It is an Industry-leading protein-by-weight ratio, delivering 28g of protein per serving.
Pros
- Great Taste and Easy Mixing.
- Clean and simple ingredients.
- 100% grass-fed protein.
- Gluten-free.
- Non-GMO.
- No artificial preservatives.
- Contains All Nine Essential Amino Acids.
Cons
- The peanut butter flavor does not taste good.
Amazon Rating: 4.6/5 with 8,981 reviews.
Nutiva Organic Hemp Seed Protein Powder
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, favor hemp-based protein powder over other plant-based protein powders.
Each serving has 2.2 grams of omega-3 fatty acids, which is low in fat. To prevent degradation and the use of needless additives, hemp is cold-pressed. While it contains less protein, the additional fiber content can compensate for this in the eyes of some customers, as it will help them remain fuller for longer.
Pros
- Lactose and gluten-free.
- No artificial sweeteners.
- It is certified USDA organic.
- Non-GMO
- The whole 30 approved.
- They are certified vegan.
Cons
- Relatively expensive.
Amazon Rating: 4.4/5 with 6,781 reviews.
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 aim at is between 200 and 400 kcal. This will make it a lifestyle change, and you will stay fit for years.
The variety of products available can be daunting to newcomers, mainly because there is generally little advice for those looking for it. Thankfully, once you figure out what’s happening, there’s a product for almost every situation. Items are made for adding weight, reducing weight, those who can’t eat whey, those who want better consistency, and more.
