The #1 High-Protein Drink for Weight Loss

Protein has a solid track record for helping with weight loss. But the number of protein-rich drinks promising to help you lose weight can be baffling. From protein-infused shakes and smoothies to energy drinks, the options can seem endless. While their protein may be helpful, many of these drinks may contain preservatives, added sugars or megadoses of nutrients or herbs that you simply don’t need. 

If you’re searching for a simple, no-frills, high-protein drink that can truly support your weight-loss goals, look no further than unsweetened plain low-fat kefir. This creamy, tart and tangy fermented milk beverage isn’t just loaded with protein. It also delivers probiotics, vitamins and minerals. Plus, it’s incredibly versatile. So, whether you’re craving something sweet or savory, kefir can satisfy your taste buds.

We chatted with nutrition experts to learn why unsweetened plain low-fat kefir is so effective for weight loss, plus quick, tasty ways to incorporate it into your weekly meal plan. Here’s what they told us.

How Kefir Can Help with Weight Loss

Here’s why this high-protein fermented drink can be a perfect addition to your weight-loss plan.  

Helps Keep You Full and Satisfied

“Prioritizing foods that are filling and satisfying has been shown to lead to an overall reduction in daily calorie intake that over time supports weight loss,” says EatingWell editor Mandy Enright, M.S., RDN, RYT. And kefir delivers, thanks to its satiating protein. One cup of unsweetened plain low-fat kefir provides about 9 grams of protein., 

Protein works in several ways to keep appetite in check. In addition to suppressing hormones that make you hungry, it also stimulates the release of hormones that make you feel full. If that weren’t enough, increasing your intake of protein-rich foods—like kefir—can help preserve lean body mass, even during periods of calorie restriction. This is important, as lean muscle is metabolically active. So, the more muscle you have, the more calories your body burns at rest.

Provides Protective Probiotics

Brimming with live and active cultures, kefir contains a variety of beneficial live bacteria, known as probiotics. These live bacteria do lots of good things for your health, says Monique Richard, M.S., RDN. “A balanced gut microbiome has been linked with improved metabolic health, insulin sensitivity and reduced inflammation—all factors connected with healthy weight regulation,” she says. Research has found that certain probiotic strains, including the Lactobacillus found in kefir, may help prevent weight gain and support weight loss in people with overweight or obesity., 

May Reduce Inflammation 

You may not immediately associate inflammation with body weight. But the link is real. Fat cells release pro-inflammatory hormones. Over time, this can lead to chronic low-grade inflammation among people with overweight or obesity. That doesn’t just put them at greater risk for chronic illnesses, like heart disease and cancer. Chronic inflammation can also make it difficult for the body to use its own insulin effectively. This, in turn, can lead to more weight gain, creating a vicious cycle.

Enter kefir. “Kefir is called the ‘champagne of dairy’ because it contains several strains of anti-inflammatory probiotics that give it a fizzy mouthfeel,” says Enright. “Consuming foods and drinks that have anti-inflammatory properties, like fermented kefir, can help reduce inflammatory markers in the body.” 

It’s Blood Sugar–Friendly 

Keeping blood sugar levels steady may help prevent dips that cause hunger, fatigue and crankiness. Low-fat plain unsweetened kefir is naturally high in protein, yet low in sugar. This combination of nutrients helps support balanced blood sugar levels. 

“Kefir has been shown to support glycemic control, leading to more stable hunger and energy levels, which may help reduce cravings and overeating,” says Gabrielle Kishner, M.S., RD, CDN. It’s so effective that one systematic review and meta-analysis concluded that regularly drinking kefir can help lower both fasting blood sugar and insulin levels. So, drink up for better blood sugar and easier weight management!  

How to Enjoy Kefir for Weight Loss

One of kefir’s best qualities is its versatility. You can incorporate it into just about anything, from condiments to main dishes to desserts. If you could use some inspiration, try these dietitian-recommended tips.

• Stick with low-fat plain kefir: Kefir comes in lots of flavors and can have varying levels of fat, not to mention added sugars. Choosing unsweetened plain low-fat varieties can help you avoid added sugars and excess fat that can contribute to weight gain. 
• Try it as a condiment: Swap in kefir for mayo or sour cream in dressings, marinades or even dips. “Mix equal parts of low-fat kefir and mayonnaise, then add in dill, parsley, garlic, salt and black pepper to make a creamy, low-fat alternative ranch salad dressing,” suggests Parker Lane, M.S., RDN, LD. 
• Add it to smoothies: Blend kefir into your next smoothie for a protein and probiotic boost instead of your go-to milk, juice or cottage cheese. 
• Pour it over oats or cereal: Replace milk with kefir in your next bowl of oats, chia pudding or cold cereal for a nutrient-rich meal or snack. 
• Stir it into soups or curries: After cooking, let your soup cool and whisk in kefir for creaminess, instead of heavy cream. It’s also a healthy, delicious alternative to cream or coconut milk in curries.

Our Expert Take

When it comes to weight loss, what you drink can make a big difference. If you’re trying to lose weight, think unsweetened plain low-fat kefir. Dietitians say it’s the best high-protein drink for weight loss. This fermented drink offers a cocktail of powerful weight-loss benefits all in one glass. It’s high in protein to help you feel full and rich in probiotics for balanced gut bacteria. It may also help with weight loss by reducing inflammation and stabilizing blood sugar. Plus, it’s super versatile. So, grab a bottle on your next supermarket run to use as a condiment, blend into smoothies, pour into cereal, or whisk into soups or curries.