Do Protein Diets Work? 2 Week Shake Diet Tested and Reviewed
We regularly hear about protein diets and how they can really help lose weight while remaining strength. A two-week protein-focused diet emphasizes lean protein sources to help preserve muscle mass, reduce appetite, and stabilize blood sugar levels. It typically limits refined carbohydrates and added sugars, while encouraging nutrient-dense vegetables and healthy fats.
While there are many options available, Daniel Knight, the owner of Sidekick Boxing chose to put the Protein Works 2 week diet plan to the test. Before he started, Knight weighed 87kg. Read this article to find out the results.
Why Should One Do A Protein Shake Diet?
A protein shake diet offers a convenient and structured way to support weight loss, muscle preservation, and calorie control. By replacing one or two daily meals with protein-rich shakes, individuals can reduce overall calorie intake while still meeting their nutritional needs. Protein increases satiety, which may help reduce cravings and prevent overeating. Shakes are easy to prepare, portable, and nutritionally balanced, making them ideal for busy lifestyles or jumpstarting healthier habits. While not a long-term solution on its own, a protein shake diet can be an effective short-term tool when combined with whole foods and proper hydration.
Protein Diet For Breakfast & Lunch
This diet consisted of replacing both breakfast and lunch meals with the high protein shakes, only eating once at an evening meal. So you not eating for almost 24hrs between meals.
OMAD (One Meal A Day) is a form of intermittent fasting where you eat one large, nutrient-dense meal during a 1–2 hour eating window and fast for the remaining 22–23 hours. This method can help with calorie control, insulin sensitivity, and digestion, especially when paired with a high-protein focus.
The Protein Shake
There is a wide selection of flavours available; however, this particular one is centered around the chocolate silk flavour. Oats constitute one of the primary components of the powder, imparting a chocolatey oat flavour.
- Under 250 calories per meal
- High in protein
- High in fibre
- Low in sugar
Below listed are nutritional value of a meal replacement shake.
| Nutrient | Per 100g | Per 70g Serving |
|---|---|---|
| Energy (kJ) | 1465 | 1025 |
| Energy (kcal) | 349 | 245 |
| Fat (g) | 4.9 | 3.4 |
| of which Saturates (g) | 1.6 | 1.1 |
| Carbohydrates (g) | 52 | 36 |
| of which Sugars (g) | 2.8 | 2.0 |
| Fibre (g) | 7.9 | 5.5 |
| Protein (g) | 29 | 20 |
| Salt (g) | 1.04 | 0.73 |
Week 1 (2kg/4.4lbs lost)
The protein shake diet started by replacing both breakfast and lunch meals with only drinking coffee and water till the evening meal. There were no snacks throughout the day but the evening meal would be a generous portion.
Knight said “For the first week I didn’t want to deprive myself on calories so my evening meal I would a larger meal of like burger and chips”
Tip: Drink lots of water throughout the day with regular coffees.
Week 2 (2kg/4.4lbs lost)
Week 2 saw a consistent 2kg weight loss. However, as the stomach got used to consuming much, even meals became smaller portions.
Knight said: “At times I did feel hungry, but at the same time the protein made me feel full, so it stopped me from snacking.”
Total weight lost: 4kg/8.8lbs
Verdict
Protein shakes serve as an excellent option for meal replacement or as a supplementary means of incorporating additional nutrition into your diet. Nevertheless, relying on them as a replacement for two meals each day should not be sustained over the long term and should be limited to a duration of two weeks.
READ MORE: Why do fighters cut weight?
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