Explore the science of how protein supports appetite regulation, blood glucose balance, and sustained energy and learn strategies to help manage cravings.
Sparkling Protein & Satiety: How Protein Helps Curb Cravings and Support Healthy Weight
Staying consistent with healthy eating can be one of the biggest challenges when it comes to maintaining a healthy weight. Even the best diet can fall short if it leads to low energy or strong sugar cravings. At Shaklee, we know that protein plays a key physiological role in regulating appetite signals—essentially “communicating” feelings of fullness to the brain. That insight inspired us to develop protein-rich options like Shaklee Sparkling Protein™ and Life Shake™.
In this article, we’ll explore the science of how protein supports appetite regulation, blood glucose balance, and sustained energy. We’ll also share lifestyle strategies to help manage cravings and discuss the research behind Shaklee’s GLP-1 findings.
Why Protein Matters for Satiety
Protein is more than just a building block for muscle and enzymes. It is one of the body’s most important fullness signals. Compared to fats or carbohydrates, protein has a stronger impact on satiety [1].
When you eat protein, your digestive system breaks it down into amino acids and peptides that stimulate special cells in the gut called enteroendocrine cells. These cells release hormones such as cholecystokinin (CCK), peptide YY (PYY), and GLP-1 (glucagon-like peptide-1), which signal the brain that the body is satisfied.
Research shows that higher-protein meals raise levels of these appetite-reducing hormones while lowering hunger-stimulating hormones like ghrelin [2].
Protein also slows how quickly the stomach empties, which extends the feeling of fullness and reduces post-meal blood sugar spikes [3]. This is why protein can help you feel satisfied for hours after eating, a result confirmed by Shaklee’s recent clinical study.
Thermogenesis, Lean Mass, and Appetite Regulation
Protein requires more energy to digest and metabolize than fats or carbohydrates, a concept known as the thermic effect of food. Because of this, your body burns more calories processing protein, which can modestly boost overall energy expenditure [6].
Maintaining lean muscle mass also helps preserve your metabolic rate. During calorie restriction, the body naturally increases hunger signals to protect lean tissue, but adequate protein intake helps slow this process [4].
Sparkling or Powder? Finding Your Fit
Your ideal protein source often depends on time, preferences, and convenience. Both sparkling drinks and powders can help you meet your daily protein needs in enjoyable, flexible ways.
Life Shake™ packs 20 g of protein plus leucine to help build lean muscle, boost metabolism, and reduce cravings. With 25 essential vitamins and minerals, 6 g of fiber, prebiotics, and omega-3s, it also supports healthy hormone levels plus gut, heart, brain, immune & bone health. It’s great as a healthy snack or satiating meal replacement any time of the day. Just mix with water or your milk of choice.
Sparkling Protein delivers 40 grams of clean, ultra-filtered, grass-fed BLG whey protein in a refreshing, sugar-free seltzer. It is designed to make it easier to get the protein you need while supporting satiety, muscle maintenance, and metabolic goals. By naturally boosting GLP-1 levels, Sparkling Protein helps promote fullness and curb cravings without artificial sweeteners. It works by triggering the body’s own gut hormones that communicate satiety to the brain.
How to Structure Meals for Satiety
Start Your Day with Protein
Aim for 25–30 grams of protein at breakfast, like eggs with Greek yogurt or a Life Shake smoothie with berries. A protein-rich morning meal can reduce glucose spikes and improve appetite control throughout the day [5].
Build a Balanced Lunch
Pair a lean protein source such as chicken, tofu, fish, or Life Shake with high-fiber vegetables and whole grains or root vegetables. Fiber slows digestion and helps maintain steady energy.
Afternoon Refuel
Midday cravings? Try Sparkling Protein or a Life Shake. Pair it with healthy fats like nuts or fiber-rich foods such as veggies or whole-grain crackers to stay satisfied.
Evening Meal
Include protein early in your dinner to help you feel full by the end of the meal. When dining out, look for grilled options like salmon or chicken with steamed vegetables instead of fries. Drinking a protein shake or protein seltzer before a social event can also help curb cravings.
The Bottom Line
GLP-1 is a hormone naturally released by the intestines that supports insulin secretion, slows digestion, and signals fullness. Protein stimulates GLP-1 and other satiety hormones [6], helping to:
- Curb hunger
- Support sustained energy
- Preserve lean mass
- Support healthy metabolism
Start small by replacing one high-carb snack or soft drink with Sparkling Protein, or reach for Life Shake when you’re short on time. Pair protein with fiber and healthy fats for even greater satiety.
With consistent use, Shaklee’s Sparkling Protein and Life Shake can help reduce cravings, increase fullness, and support your healthy weight goals, backed by real science.
References
- Paddon-Jones, D., et al., Protein, weight management, and satiety. The American Journal of Clinical Nutrition, 2008. 87(5): p. 1558S-1561S.
- Malaeb, S., et al., High-Protein Diets for Treatment of Type 2 Diabetes Mellitus: A Systematic Review. Adv Nutr, 2019. 10(4): p. 621-633.
- Luhovyy, B.L. and P. Kathirvel, Chapter Five – Food proteins in the regulation of blood glucose control, in Advances in Food and Nutrition Research, F. Toldrá, Editor. 2022, Academic Press. p. 181-231.
- 4. Moon, J. and G. Koh, Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr, 2020. 29(3): p. 166-173.
- 5. Xiao, K., et al., Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults. Nutrients, 2022. 15(1).
- 6. Anjom-Shoae, J., C. Feinle-Bisset, and M. Horowitz, Impacts of dietary animal and plant protein on weight and glycemic control in health, obesity and type 2 diabetes: friend or foe? Front Endocrinol (Lausanne), 2024. 15: p. 1412182.
