I've been losing weight constantly every week through diet and working out 3 days a week. I eat one sensible dinner size portion a day also known as the OMAD diet.
Don't get at me saying the one meal a day (OMAD) is causing starvation mode because I was losing double without the protein shakes and there's a load of info saying OMAD is great for burning fat.
I was weak in the gym, had no energy and wasn't making gains so I introduced protein shakes on workout days; one in the morning and one post workout. I got an increase in energy, strength and gains but instead of losing weight I gained 3 pounds the first week. I just finished week two and lost weight, but only half of what I usually lose. I am not sure what's going on or if I should just drop the protein shakes.
I don't cheat on my diet unless you mean the protein which I didn't buy as an extra yummy tasting meal, I had little energy in the gym and not building as much muscle as I should have been, I can either reduce the protein to one shake a day instead of two which would be a 115 calories 3 times a week an extra 345 calories a week can't mean much or just stop all extra protein completely.