# Do protein shakes help you lose weight?

Source: https://www.healthnews24.co.za/answers/do-protein-shakes-help-you-lose-weight/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Protein shakes help you lose weight only when they replace higher-calorie food or help you reach a protein target while you eat in a calorie deficit. A scoop of whey adds roughly 100–130 kcal and does not burn fat by itself. In South Africa a scoop costs about R15–R25 as of October 2026, so the real benefit is convenience and fullness.

Key facts:
- A typical whey scoop supplies about 100–130 kcal and 20–27 g protein; check the label.
- Morton 2018 (49 trials): protein supplementation added about 0.30 kg fat-free mass during resistance training.
- NPL Platinum Whey Plus costs R23.52 per 30 g of protein (R490 per kg, NPL shop, October 2026).
- ATP Fitness Unflavoured WPC costs R800 per kg on shop.atpfit.co.za, about R24 per 30 g of powder (October 2026).

## Do protein shakes burn fat?

No. Whey is a food, not a fat burner. Weight loss still comes from eating fewer calories than you use. What a shake can do is make that deficit easier to live with: protein is more filling per calorie than carbohydrate or fat, and it helps you keep muscle while you lose weight. The ISSN position stand on protein and exercise supports higher protein intakes during energy restriction for exactly this reason.

## What does the evidence show?

Reviews of trials in people who lift weights show that adding protein supplements adds a small, real amount of muscle. Morton and colleagues (2018, 49 trials) found +0.30 kg of fat-free mass on average. That is a body-composition effect, not a big scale-weight effect. Trials of high-protein diets for fat loss tend to show modest extra benefit, mostly through muscle retention and appetite control, and the size varies from study to study.

## When does a shake help, and when does it backfire?

| Use | Effect on weight loss |
|---|---|
| A 30 g scoop in water or lite milk replaces a 250–300 kcal snack | Helpful: saves 130–180 kcal and adds about 20–25 g protein |
| A shake after training, in a day where you are already at your calorie target | Neutral: replaces nothing, adds ~120 kcal |
| Whey blended with banana, peanut butter and full-cream milk (500+ kcal) on top of normal meals | Backfires: you are in a surplus |
| A "weight-loss" shake with added sugar | Check the label: sugar can outweigh the protein benefit |

A typical scoop supplies about 100–130 kcal; check the label because brands differ.

## What does a shake cost in South Africa?

As of October 2026, the powder cost per 30 g scoop-weight is roughly:

- **NPL Platinum Whey Plus** 1 kg, R490 on the NPL shop: about R14.70 per 30 g, or R23.52 per 30 g of protein (25 servings of 40 g with 25 g protein). It is a multi-source blend that includes pea, rice and egg protein, not pure whey, and uses sucralose.
- **Tony Ferguson Whey Protein** 840 g, R700 at Dis-Chem Living Fit: about R25 per 30 g. The ingredient list shows 87% whey protein concentrate and sucralose.
- **ATP Fitness Unflavoured Whey Protein Concentrate** 1 kg, R800 on shop.atpfit.co.za: R24 per 30 g, with no sweeteners or flavouring. The trade-off is plain, neutral taste that many people want to mix into oats or yoghurt, and the shop does not publish protein per serving.

Browse our [best whey protein comparison](/best/best-whey-protein-south-africa/) for more options, and see [protein powder for weight loss](/answers/best-protein-powder-for-weight-loss-south-africa/) for choosing between them.

## How should you use shakes while losing weight?

1. Set a daily protein target first ([how much protein to lose fat](/answers/how-much-protein-to-lose-fat/)).
2. Use a shake to cover the gap that food leaves, typically one a day.
3. Mix with water or low-fat milk, and count the calories of anything you add.
4. Keep strength training in your week. Without it, much of the weight lost on a diet comes from muscle.

## Who should speak to a professional first?

People with kidney disease, milk allergy, or a history of disordered eating, and anyone under 18, should speak to a doctor or registered dietitian before relying on shakes to manage weight. If you are lactose-sensitive, concentrate can cause bloating; isolate usually causes less.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per 30 g protein | R per 100 g powder | Sweeteners |
|---|---|---|---|---|---|---|
| NPL Platinum Whey Plus (1 kg) | 1 kg | R490 (NPL shop (npl.za.com), 2026-10) | 25 | R23.52 | R49.00 | sucralose |
| Tony Ferguson Whey Protein (840 g) | 840 g | R700 (Dis-Chem Living Fit, 2026-10) | — | — | R83.33 | sucralose |
| ATP Fitness Unflavoured Whey Protein Concentrate | 1 kg | R800 (ATP Fitness shop, 2026-10) | — | — | R80.00 | None |

Disclosure: ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs.

## Sources

- [Jäger R et al. (2017) ISSN position stand: protein and exercise. JISSN](https://pubmed.ncbi.nlm.nih.gov/28642676/)
- [Morton RW et al. (2018) Protein supplementation and resistance-training-induced gains: systematic review, meta-analysis and meta-regression. BJSM](https://bjsm.bmj.com/content/52/6/376)