We Asked Dietitians to Share the Best Protein Powders for Weight Loss, and Here Are Their Recommendations
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We Asked Dietitians to Share the Best Protein Powders for Weight Loss, and Here Are Their Recommendations

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Published on May 30, 2025
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If you’re trying to lose weight, prioritizing protein consumption is a great strategy, regardless of your diet or eating plan.

 “Protein helps promote muscle recovery, regulate blood sugar levels, and keep hunger levels in check,” says Miami-based dietitian Jennifer Nicole Bianchini, RDN, IFNCP. Foods rich in protein include meats, fish, beans, nuts and seeds, milk, yogurt, and cheese.

However, adding more protein into your diet from food alone can be challenging, particularly if you’re busy or trying to keep your calorie intake low to support weight loss. That’s where protein powders come into play. These products offer an easy and convenient way to consume an extra 20 to 30 grams (g) of protein daily, and most of them contain less than 150 calories per serving.

Nine other registered dietitians and I share our favorite protein powders for weight loss. We also highlight what to look for in these products to promote healthy and sustainable weight loss. Here are eight of the best protein powders for weight loss, according to experts.

Our Top Protein Powder Picks for Weight Loss

When to Consult Your Doctor

If you want to lose weight or need help finding a weight loss plan that suits your goals and lifestyle, consider consulting a registered dietitian nutritionist, or obesity medicine physician. In addition to tailored lifestyle advice, they can provide information about prescription or surgical options as well.

Protein powders are safe for most people. However, they may increase your risk of liver or kidney damage if taken in large amounts, so you should speak to your doctor before using protein powder if you have an existing liver or kidney condition.

Be sure to check the label for potential allergens. Some protein powders may also contain added botanical ingredients that could interfere with medications. If you’re taking any prescription medications, it’s a good idea to speak to your doctor or registered dietitian before using a protein powder, especially if you have questions about any of its ingredients.

Third-party testing is normal for most reputable dietary supplements to help reassure customers that they contain what the label claims. However, most protein powders are categorized as foods and have a Nutrition Facts label, as opposed to dietary supplements, which have a Supplement Facts label. For this reason, many aren’t third-party tested. Still, you can choose protein powders with third-party quality certifications from companies like NSF International or Informed Choice if you want one with verified ingredients. This is another good reason to consult a doctor or registered dietitian about what products they recommend.

Best Low-Calorie

ICONIC Protein

$37.79 at Amazon
$41.99Now 10% Off
Buy on Amazon $37.79

Pros

  • 20 g of protein and 90 calories per serving
  • Truly Grass Fed and Non-GMO Project Verified
  • Highly rated for taste

Cons

  • Doesn’t taste good mixed with water
  • Not appropriate for vegans

Key Specs

  • Price per serving: $2.33
  • Calories per serving: 90
  • Protein per serving: 20 g
  • Protein type: Milk protein isolate
  • Flavors: Vanilla Bean, Chocolate Truffle
A serving of Iconic Protein contains just 90 calories, making it an exceptionally low-calorie protein powder that’s ideal for people who are decreasing their calorie intake to lose weight. Most other protein powders contain 110 to 140 calories per serving. Keeping your calorie intake lower than the calories you burn daily is how you lose weight, regardless of your diet.

 Making small substitutions — such as swapping out lower-protein foods for high-protein foods or protein shakes — to help reduce calories while keeping your protein intake high is a great way to support weight loss.

Amy Davis, RDN, a dietitian in New Orleans, explains why it’s her go-to protein powder for people trying to lose weight. “It’s made of high-quality, grass-fed milk protein for increased absorption and is lightly sweetened with monk fruit, a natural sweetener,” notes Davis. The protein comes from grass-fed milk protein isolate, a lactose-free dairy protein appropriate for people with lactose intolerance.

This product is available in Vanilla Bean or Chocolate Truffle flavors, and the shakes are certified Truly Grass Fed and Non-GMO Project Verified. This protein powder is also a midrange pick that should be suitable for many budgets. We also found that many customers love the taste. Davis agrees, explaining that Iconic has the best-tasting protein she’s tried. However, some reviewers say it doesn’t taste great when mixed with plain water. Low-calorie plant milk, such as unsweetened almond milk, may be a good option for optimal taste.

Best Whey Protein Isolate

Momentous Whey Protein Isolate

$49.45 at Amazon
$54.95Now 10% Off
Buy on Amazon $49.45

Pros

  • Third-party tested and NSF Certified for Sport
  • Made with grass-fed whey protein isolate
  • Less than 100 calories per serving

Cons

  • Not appropriate for vegans
  • May taste too sweet for some

Key Specs

  • Price per serving: $2.19
  • Calories per serving: 90
  • Protein per serving: 20 g
  • Protein type: Whey protein isolate
  • Flavors: Chocolate, Vanilla, Unflavored
Momentous tops our list for best whey isolate because of its high nutritional content and easy absorption. Whey protein isolate is a high-quality protein powder made from whey, which is isolated from cow’s milk protein. Isolate is processed to remove most fat and lactose. This differs from whey concentrate, present in multiple other products and shakes. Concentrate still has varying amounts of lactose and fat.

Momentous Whey Protein Isolate provides 20 g of protein from grass-fed whey isolate and features an added enzyme complex to help improve digestion and absorption. Additionally, it’s only 90 calories per serving, which is fewer than many other protein powders, and may offer an advantage for weight loss. It’s third-party tested and NSF Certified for Sport, meaning it’s free of substances banned by the United States Anti-Doping Agency (USADA) for use in competitive athletics.

This moderately priced protein powder is also a good choice for many people from a budget standpoint. It’s available in Chocolate, Vanilla, or Unflavored and, based on our research, is rated highly for its taste. I’ve tried the chocolate variety, which tastes like chocolate milk when mixed into milk. It’s sweetened with stevia and monk fruit extract. Still, some people find the protein powder to be far too sweet for their liking.

Best Clear Protein

Protein2o Protein Hydration Drink Mix

$28.99 at Walmart
Check stock at Walmart

Pros

  • Available in light fruit flavors
  • Contains added electrolytes and B vitamins
  • Less than 100 calories per serving

Cons

  • May taste too sweet for some people
  • Not appropriate for vegans

Key Specs

  • Price per serving: $1.68
  • Calories per serving: 90
  • Protein per serving: 20 g
  • Protein type: Whey protein isolate
  • Flavors: Orange Mango, Strawberry Watermelon

Clear protein drinks like Protein2o are lighter than conventional protein shakes but still provide similar amounts of protein. “Protein2o is a great option for people who prefer a fruity and refreshing protein beverage instead of the traditional milk-based protein shakes and powders,” says Oklahoma City–based dietitian Umo Callins, RDN, CSSD. She adds that these individual stick packs are convenient and great for on-the-go use. They can be easily stored in a pocket or purse and then mixed in a bottle of water and still taste great, unlike other protein powders that may only taste good when mixed with milk.

The powder packs are available in two flavors: Orange Mango and Strawberry Watermelon. However, Protein2o also offers ready-to-drink bottles in more flavors. Each serving contains 20 g of protein from whey protein isolate and is sweetened with erythritol and stevia. It also contains electrolytes, making it ideal for hydration during or after workouts.

During our research, we found that many people like the taste of this powder, but some say it can be overly sweet. These powder packs are also much more affordable than other protein powders, costing about $1.50 per serving, while many others are over $2.00 per serving.

Best Plant-Based

Orgain Organic Protein

$19.95 at Walmart
$23.99Now 17% Off
Buy on Walmart $19.95

Pros

  • Available in several flavors
  • 21 g of plant-based protein
  • Organic and non-GMO

Cons

  • Higher in calories than other protein powders
  • Stevia may leave a strong aftertaste

Key Specs

  • Price per serving: $1.99
  • Calories per serving: 150
  • Protein per serving: 21 g
  • Protein type: Pea, brown rice, mung bean, chia seed
  • Flavors: Creamy Chocolate Fudge, Birthday Cake, Chocolate Caramel Sea Salt, Chocolate Peanut Butter, Cookies ’n Cream, Fruity Cereal, Horchata, Iced Coffee, Natural Unsweetened, Peanut Butter, Strawberries and Cream, Vanilla Bean
Protein powders are a convenient way to supplement protein intake, especially for people following a plant-based diet who can’t eat other high-protein snacks like beef jerky, cheese, or eggs. There are several plant-based options available. A few dietitians we spoke with recommend Orgain as their favorite protein brand. According to Bess Berger, RDN, a dietitian in Teaneck, New Jersey, “With about 20 grams of protein per serving and minimal added sugars, it helps keep you fuller for longer, which is a key factor in weight management.”

Orgain is also organic and non-GMO, and it’s available in several different flavors — including unique options like Horchata, Birthday Cake, and Fruity Cereal. "The company also carries a natural unsweetened powder that many are a big fan of,” explains Angela Konegni, RD, CSR, a dietitian in Coeur d’Alene, Idaho. “It’s easy to add to oatmeal, smoothies, yogurt, or even cookies if you just need a boost.” It’s also just under $2.00 per serving, making it one of the most affordable picks on our list.

This protein powder is made with a blend of pea protein, brown rice protein, mung bean protein, and chia seed. At 150 calories per serving, it’s a bit higher in calories than some other protein powders. If you have a low-calorie target, you may want to choose one with fewer calories. Additionally, some people who have used this protein powder say that the stevia it is sweetened with has a strong aftertaste.

Orgain also offers a whey protein option for people who prefer whey to plant-based protein. “It contains 21 grams of grass-fed whey protein per serving and no added sugar, and it tastes great,” says Melissa Mitri, RDN, a dietitian based in Monroe, Connecticut.

Best for Athletes

Klean Athlete Klean Isolate

$53.64 at Amazon
$59.60Now 10% Off
Buy on Amazon $53.64

Pros

  • NSF Certified for Sport
  • May help increase muscle mass and reduce body fat
  • Less than 100 calories per serving

Cons

  • A more expensive protein powder option
  • Can be clumpy after mixing

Key Specs

  • Price per serving: $2.98
  • Calories per serving: 90
  • Protein per serving: 20 g
  • Protein type: Whey protein isolate
  • Flavors: Strawberry, Vanilla, Chocolate, Unflavored
For athletes, Klean Athlete Klean Isolate is a great choice. It’s NSF Certified for Sport, so it’s safe to use if you’re involved in competitive athletics, and protein is a great post-workout drink to support muscle recovery. Additionally, consuming protein in tandem with doing resistance training is a reliable way to boost strength and increase muscle mass, making it easier to lose weight. Muscle burns more calories at rest than fat, so increasing your muscle mass can help you lose weight and keep it off.

“This protein powder contains 20 grams of protein to help protein satiety, along with no artificial sweeteners or added sugars,” notes San Diego–based dietitian Ashley Harpst, RD. She also notes that it’s made with only natural ingredients, including stevia and monk fruit as sweeteners. However, at more than $2.50 per serving, it’s on the pricier side for a protein powder. Our research also found that many people say the powder doesn’t mix very well without a blender or electric whisk.

Best High-Protein

OWYN Pro Elite Plant Protein

$48.42 at Amazon
$53.80Now 10% Off
Buy on Amazon $48.42

Pros

  • Contains 30 g of protein
  • Plant-based, allergen-free, and non-GMO
  • No added sugar and low in carbs

Cons

  • May be grainy or chalky
  • More calories than other protein powders

Key Specs

  • Price per serving: $1.92
  • Calories per serving: 180
  • Protein per serving: 30 g
  • Protein type: Pea, pumpkin
  • Flavors: Chocolate, Vanilla

OWYNs Pro-Elite Plant Protein contains 30 g of plant-based protein per serving, so it’s a good choice if you have higher protein needs — for instance, if you’re an athlete or if you’re weight training regularly. Most powders contain no more than 20 to 24 g of protein per serving. “I personally love and recommend this protein powder,” says Kathryn Durston, RDN, a dietitian in Grand Rapids, Michigan. “Since it has zero grams of sugar and low net carbs, it’s a great option for anyone on a weight loss journey.”

The protein in this OWYN powder comes from pea and pumpkin protein, and the powder is sweetened with monk fruit extract. Additionally, it’s free of common allergens and has been verified by the Non-GMO Project. However, it’s also higher in calories than most other protein powders. It contains 180 calories per serving. Depending on your size and activity level, you may decide to choose a lower-calorie option that takes up less of your daily calorie allotment if you’re tracking your calorie intake.

Still, despite having more protein than other powders, it’s also an affordable option, at roughly $1.90 per serving. However, our research found that many people say it has a grainy or chalky texture.

Best With Fiber

Perelel Triple-Support Protein

Buy Now $43.76

Pros

  • Vegan and non-GMO
  • Contains 5 g of fiber per serving
  • Contains creatine to support muscle growth

Cons

  • More expensive than other protein powders
  • Not available on Amazon

Key Specs

  • Price per serving: $2.92
  • Calories per serving: 120
  • Protein per serving: 20 g
  • Protein type: Pea protein
  • Flavors: Vanilla
Perelel Triple-Support Protein contains 20 g of protein and 5 g of fiber per serving, making it an excellent choice for lasting fullness. Like protein, fiber can help increase satiety and keep you feeling fuller for longer. Additionally, fiber helps balance blood sugar levels and may support a healthy gut microbiome to improve metabolic health.

The powder contains 20 g of protein from pea protein, and the fiber is from guar, which may help support digestive health and regularity.

 It also contains creatine, a compound that’s found naturally in muscles that may help support muscle growth and energy production in the cells.

 The powder is vegan-friendly and non-GMO and comes in what Perelel describes as a creamy vanilla flavor.

However, at nearly $3.00 per serving, this protein is extremely expensive compared to other protein powders. It's also not available on Amazon or other major retailers, so your options for free or fast shipping are limited.

Best Organic

simply tera’s Organic Whey Protein

$38.69 at Walmart
$37.49Now -3% Off
Buy on Walmart $38.69

Pros

  • USDA Organic and Non-GMO Project Verified
  • 110 calories per serving
  • Simple ingredients

Cons

  • More expensive than other protein powders
  • May be too sweet for some

Key Specs

  • Price per serving: $2.45
  • Calories per serving: 110
  • Protein per serving: 20 g
  • Protein type: Whey protein concentrate
  • Flavors: Bourbon Vanilla, Dark Chocolate, Plain Unsweetened
simply tera’s Organic Whey Protein is USDA Organic and Non-GMO Project Verified. Many people prefer organic products because they’re free of potentially harmful synthetic pesticides like glyphosate, which may contribute to chronic inflammation and cellular dysfunction when it builds up in the body at high levels.

 Nonorganic protein powders may be made with ingredients that were sprayed with glyphosate. “The vanilla flavor contains just four ingredients, all organic,” says Nashville-based dietitian Anna Smith, RDN, LDN.

One serving provides 20 g of protein from milk-based whey protein and 110 calories. It’s sweetened with organic stevia. In addition to Bourbon Vanilla, it’s available in Dark Chocolate and Plain Unsweetened. Smith notes it blends nicely into smoothies. “I like that they have an unflavored version,” she adds, “as sometimes you can get burned out on that sweet protein powder taste.” One serving is nearly $2.50, so it’s one of the more expensive options. However, you may find the cost suitable if 100-percent organic ingredients are important to you.

Comparison Table

Brand
Superlative
Price per Serving
Calories per Serving
Protein per Serving
Protein Type
Flavors
ICONIC Protein
Best low-calorie
$2.33
90
20 g
Milk protein isolate
Vanilla Bean, Chocolate Truffle
Buy Now $37.79
Momentous Whey Protein Isolate
Best whey protein isolate
$2.19
90
20 g
Whey protein isolate
Chocolate, Vanilla, Unflavored
Buy Now $49.45
Protein2o Protein Hydration Drink Mix
Best clear protein
$1.68
90
20 g
Whey protein isolate
Orange Mango, Strawberry Watermelon
Buy Now $28.99
Orgain Organic Protein
Best plant-based
$1.99
150
21 g
Pea, brown rice, mung bean, chia seed
Creamy Chocolate Fudge, Birthday Cake, Chocolate Caramel Sea Salt, Chocolate Peanut Butter, Cookies ’n Cream, Fruity Cereal, Horchata, Iced Coffee, Natural Unsweetened, Peanut Butter, Strawberries and Cream, Vanilla Bean
Buy Now $19.95
Klean Athlete Klean Isolate
Best for athletes
$2.98
90
20 g
Whey protein isolate
Strawberry, Vanilla, Chocolate, Unflavored
Buy Now $53.64
OWYN Pro Elite Plant Protein
Best high-protein
$1.92
180
30 g
Pea, pumpkin
Chocolate, Vanilla
Buy Now $48.42
Perelel Triple-Support Protein
Best with fiber
$2.92
120
20 g
Pea
Vanilla
Buy Now $43.76
simply tera’s Organic Whey Protein
Best organic
$2.45
110
20 g
Whey protein concentrate
Bourbon Vanilla, Dark Chocolate, Plain Unsweetened
Buy Now $38.69

How We Chose the Best Protein Powders for Weight Loss

There are hundreds of protein powders on the market, and finding one that’s high in quality and suitable for weight loss can be challenging. For that reason, we interviewed these registered dietitians about their favorite protein powders for weight loss:

  • Bess Berger, RDN
  • Jennifer Nicole Bianchini, RDN, IFNCP
  • Umo Callins, RDN, CSSD
  • Amy Davis, RDN
  • Kathryn Durston, RDN
  • Ashley Harpst, RD
  • Angela Konegni, RD, CSR
  • Melissa Mitri, RDN
  • Anna Smith, RDN, LDN

We also interviewed Bianchini about the most important things to look for when shopping for a protein powder, along with how to use protein powder most effectively for sustainable fat loss.

I’m a registered dietitian, too, and I’ve tried several protein powders. I included some protein powders I’ve used and recommended on this list.

In addition, I aimed to include animal and plant-based options at several different price points. I also featured protein powders that were particularly well-suited for weight loss — some are lower in calories than most protein powders, some higher in protein, and some feature added fiber to support satiety.

What to Look For When Buying Protein Powders for Weight Loss

Here are the most important things to look for when buying protein powder for weight loss:

  • Calorie Content Reducing calories is an important part of most effective weight loss programs. While you don’t want to reduce your calories drastically, a modest reduction can promote gradual fat loss without damaging your metabolism.

     Most protein powders clock in at 90 to 150 calories per serving. If your daily calorie goal is on the lower side — for instance, if you’re short in stature or not very active — you may want to stick with options closer to 90 to 110 calories.
  • Protein Content Most protein powders contain 20 to 25 g of protein per serving. The lower-calorie options generally contain 20 g, but this amount can still make a satisfying post-workout snack or meal replacement.
  • Other Ingredients Some other ingredients may give a protein powder a small advantage for weight loss. Added fiber can work alongside protein to help you feel more full, and creatine can help with muscle maintenance or growth.

  • Protein Type Whey protein concentrate is generally the most affordable, but it’s also made with dairy, so it’s unsuitable for vegans or people with milk allergy or lactose intolerance. Whey protein isolate is a purer choice that’s usually safe for people with lactose intolerance. “Bone broth protein powders are a good choice, too — for nonvegetarians,” says Bianchini. Many plant-based options are made from pea, soy, or brown-rice protein or a blend of proteins.
  • Third-Party Testing or Certifications Many protein powders aren’t third-party tested, but you can still choose to stick with higher-quality options. You can look for certifications like NSF Certified for Sport, Informed Sport, or USDA Organic if you have specific dietary preferences or needs.
  • Flavors Most protein powders are available in vanilla and chocolate, but if you think these may get old, you should choose one with a broader range of flavors. I like unflavored protein powder blended into milk because it’s not as sickly sweet as some flavored proteins, but the milk helps mask the taste of the powder.

How Can Protein Help With Weight Loss?

High-protein diets can help support weight loss in a few different ways:

  • Increased Satiety Improved satiety (or feelings of fullness) is a major benefit of increasing your protein intake. Feeling fuller on fewer calories can make it easier to stick to your weight loss plan.

  • Muscle Maintenance Your body uses protein to create new tissues, including muscle. Eating enough protein can help prevent muscle loss while losing weight. If your goal is fat loss, you’ll burn more fat if you can maintain your existing muscle mass or increase it.

  • Increasing Metabolic Rate Your metabolic rate, which is the amount of calories you burn, is connected closely to your muscle mass. Maintaining your muscle mass with adequate protein intake will also maintain your metabolic rate. You can also increase your metabolic rate by pairing protein intake with strength training. This can make it even easier to lose weight.

  • Blood Sugar Control Protein with every meal and snack can also help prevent blood sugar swings. Keeping your blood sugar levels steady throughout the day can help prevent food cravings and excessive hunger.

“Drinking a protein shake after a workout or as a breakfast are two of the best ways to consume protein shakes,” says Bianchini. “A post-workout shake can promote muscle recovery, regulate blood sugar levels, and keep hunger levels in check. Or you can combine protein powder with berries, flax, and hemp seeds for a balanced breakfast that’s rich in protein, fiber, and antioxidants.”

Here’s our guide to protein needs to determine the right amount of protein you need to help you meet your health goals.

What Are the Different Types of Protein Powder?

Protein powders can contain protein from several different sources. Broadly, protein powders can be divided into animal-based and plant-based.

Most animal-based protein powders come from dairy, including milk protein, whey protein, and casein protein. However, you can also purchase eggshell, bone broth, or collagen proteins, which are more suitable for people with lactose intolerance or a dairy allergy.

There are also several different types of plant-based proteins used in protein powders. These are suitable for vegans and vegetarians, but many people who aren’t vegetarians prefer plant-based powders, too. The most common include pea, soy, brown rice, pumpkinseed, and hempseed protein. Many plant-based powders contain a combination of two or more of these proteins.

Do Protein Shakes Have Side Effects?

Protein shakes can have minor side effects like gas or bloating, especially for people sensitive to the protein source used in a product.

Bianchini explains that people who are sensitive to dairy products should avoid whey and casein protein powders. She recommends plant-based or bone broth proteins for these people.

“Some powders and shakes contain additional ingredients like sugar alcohols or gums,” she adds, “These may lead to bloating, abdominal discomfort, or other digestive concerns.”

FAQ

Should you take protein powder if you’re trying to lose weight?
Protein powder can be a helpful tool for weight loss, especially if you are busy or need a convenient way to reduce your total calorie intake while increasing your protein intake. Protein can help you feel fuller and preserve muscle mass, potentially making weight loss easier. However, protein powder isn’t required for healthy weight loss.
You can drink a protein shake any time for weight loss. Some people use protein shakes as a lower-calorie meal replacement for breakfast or as a post-workout snack.
No protein type appears to be better than any other for weight loss. Additionally, weight loss occurs across the body and can’t be directed to one area. The best approach to reducing belly fat is adopting healthy eating and exercise habits to support sustainable fat loss across the entire body. During and after fat loss, core-strengthening exercises help your belly look more toned.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Moon J et al. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome. September 30, 2020.
  2. Maintaining a Healthy Weight. National Institute on Aging. April 7, 2022.
  3. Cava E et al. Investigating the Health Implications of Whey Protein Consumption: A Narrative Review of Risks, Adverse Effects, and Associated Health Issues. Healthcare. January 18, 2024.
  4. Millard-Stafford M et al. The Beverage Hydration Index: Influence of Electrolytes, Carbohydrate and Protein. Nutrients. August 25, 2021.
  5. Zhou HH et al. Effects of Timing and Types of Protein Supplementation on Improving Muscle Mass, Strength, and Physical Performance in Adults Undergoing Resistance Training: A Network Meta-Analysis. International Journal of Sport Nutrition and Exercise Metabolism. January 2024.
  6. Dayib M et al. Dietary Fibers Reduce Obesity-Related Disorders: Mechanisms of Action. Current Opinion in Clinical Nutrition and Metabolic Care. November 2020.
  7. Rao TP et al. Role of Guar Fiber in Improving Digestive Health and Function. Nutrition. March 2019.
  8. Wu SH et al. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials From 2012 to 2021. Nutrients. March 16, 2022.
  9. Peillex C et al. The impact and toxicity of glyphosate and glyphosate-based herbicides on health and immunity. Journal of Immunotoxicology. December 2020.
  10. Casanova N et al. Metabolic Adaptations During Negative Energy Balance and Their Potential Impact on Appetite and Food Intake. The Proceedings of the Nutrition Society. August 2019.

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SaVanna is a registered dietitian and health writer.

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