蛋白质奶昔的生产商可能声称，自家产品有助于减少体脂或促进减重。但蛋白质奶昔并非减重的灵丹妙药。
一些研究发现，在饮食中摄入比平常更多的蛋白质可能带来益处。例如，饮用或食用高蛋白质的产品可能有助于降低体脂、保持精瘦、维持饱腹感和减重。但相关证据有限。此外，研究往往测试许多蛋白质来源，而不仅仅是蛋白质奶昔。
用蛋白质奶昔代替正餐可能有助于减少每日摄入的热量，从而可能有助于减重。但您迟早需要重新开始食用固体食物。如果食物选择不当，可能会再次回到超重状态。此外，如果您过度依赖以蛋白质奶昔替代日常餐食，您会错失天然食物对健康的益处。
由于蛋白质含有热量，因此摄入过多会使减重更加困难。如果您照常饮食且饮用蛋白质奶昔，但并没有减少热量的摄入或进行运动，则这种情况就可能会发生。
《美国居民膳食指南》指出，普通成人每天需要摄入大约 46 至 56 克的蛋白质，具体取决于体重和整体健康状况。只要饮食健康，则基本上不需要从蛋白质奶昔或其他来源额外摄入蛋白质。
请记住，减重的关键是使消耗的热量超过摄入的热量。选择健康的食物，例如：
- 水果
- 蔬菜
- 全谷物，例如糙米和全麦面包
- 低脂或脱脂奶制品，如牛奶、酸奶和奶酪
- 富含蛋白质的食物，如去皮鸡胸肉、鸡蛋、鱼、豆类、豌豆、扁豆、豆制品、坚果和籽类
以及避免吃太多添加糖、盐或饱和脂肪的食物。
还要日常进行身体活动。争取每周多天进行约 30 分钟的活动，例如快步行走。每周至少进行两次所有主要肌群的力量训练。
显示参考文献
- AskMayoExpert. Healthy diet (adult). Mayo Clinic; 2022.
- Healthy eating for a healthy weight. Centers for Disease Control and Prevention. www.cdc.gov/healthyweight/healthy_eating/. Accessed April 6, 2022.
- Protein foods. U.S. Department of Agriculture. https://www.myplate.gov/eat-healthy/protein-foods. Accessed April 6, 2022.
- Colditz GA. Healthy diet in adults. https://www.uptodate/contents/search. Accessed April 6, 2022.
- 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed April 6, 2022.
- Van Baak MA, et al. Dietary strategies for weight loss maintenance. Nutrients. 2019; doi:10.3390/nu11081916.
- Cuenca-Sanchez M, et al. Controversies surrounding high-protein diet intake: Satiating effect and kidney and bone health. Advances in Nutrition. 2015; doi:10.3945/an.114.007716.
- Kim JE, et al. Effect of dietary intake on body composition changes. Effects of dietary protein intake on body composition changes after weight loss in older adults: A systematic review and meta-analysis. Nutrition Reviews. 2016; doi:10.1093/nutrit/nuv065.
- Hector AJ, et al. Protein recommendations for weight loss in elite athletes: A focus on body composition and performance. International Journal of Sport Nutrition and Exercise Metabolism. 2018; doi:10.1123/ijsnem.2017-0273.
- Duyff RL. Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. Houghton Mifflin Harcourt; 2017.
- Raymond JL, et al., eds. Krause and Mahan's Food & the Nutrition Care Process. 15th ed. Kindle edition. Elsevier; 2021.
Original article: https://www.mayoclinic.org/zh-hans/healthy-lifestyle/weight-loss/expert-answers/protein-shakes/faq-20058335