Someone once told me that replacing some meals with a protein shake would help me lose weight. She also said that soy was better for me (instead of whey) because it helped make lean muscle while the whey is more for body building. But I’ve been reading online, and a lot of people say soy protein powder can be bad for you. I’m confused on what to do. Would you recommend it? My plan was to take the protein shake in the mornings in place of breakfast and for dinner as well. I’m 5’5, 197 lbs., and really struggling to lose weight. – Alexis M.

You should focus your attention on where you are struggling. (Mindless snacking, fast food, lack of exercise, etc.) If your meals are too big and adjusting portions is difficult, than a controlled content shake may be the answer, either from powder or ready-to-drink. Shakes in the morning are also a good idea for those with little time for this important meal. To fill you up and prevent hunger, look for shakes with approximately 20 grams protein and around 250 calories.

Soy or whey won’t matter much if you’re talking about an occasional meal replacement. Eating soy FOODS contributes to heart health and the phytoestrogens may help women reduce risk of certain cancers. For twice-daily intake, SUPPLEMENTAL soy protein may not be ideal as the phytoestrogen content can add up. Whey and soy proteins support building lean muscle to complement a fit diet and exercise program.

 – Debbie J., MS, RD

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Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.