Decreasing Belly Fat: Do Protein Shakes Work?

To reduce belly fat, I have read about diets that include using plant-based protein shakes or smoothies that are supposed to “melt away” belly fat. Is there any truth to this?

I wish I could say there was a magic formula to "melt away" any kind of fat, but it is not as simple as that advertisement. Nothing can selectively “melt away” belly fat. In a similar ad that I read, the claim was that whey protein shakes improve your metabolic rate. The same ad reminded consumers to be sure and exercise in conjunction with drinking the shake. The exercise component is really the only truth in that advertisement.

Decreasing belly fat requires cardiovascular exercise, strength training, and a healthy diet. Experts recommend that individuals exercise for at least 30 minutes a day; reduce portion sizes and caloric intake; and strengthen and tone muscles to increase metabolic functioning.

Eating lean protein with meals and snacks is a good way to increase satiety and decrease total caloric intake. Studies show that people who eat protein with breakfast will eat fewer calories throughout the day than those who do not consume protein with their breakfast. Good lean protein choices for any meal or snack are eggs, nonfat yogurt, hummus, chicken, tuna and string cheese. It's also important to eat every three to four hours to keep your blood sugar stable. This will help you to not be ”starving” at meal or snack time and choose the wrong food or too large a portion. Planning your meals and snacks also helps in making sure that healthy choices are always available.

Unfortunately having a flat stomach is not always an attainable goal because genetics, hormones, and age also play a huge role.