Do You Even Need Protein Powder For Weight Loss
The short answer is no. Protein powders are optional and you can see results even without them. Especially, if your goal is simple weight loss you dont have to supplement with protein powder if you dont want to. Your main focus should be on creating a calorie deficit in order to lose weight. You can read more about that in my post How to burn fat fast.
But if you want to lose weight and keep muscles, then protein powder can be very beneficial. When you train in a gym or at home with weights and want to grow muscle mass, you have to consume enough protein every day . When you try to lose weight then your muscles cant grow because the growth is only possible in a calorie surplus . But you can keep the muscles youve built and thats the main goal!
Its possible to get enough protein from regular food you eat such as tofu, egg whites, cottage cheese, fish, prawns, chicken etc. Thats why I dont say that taking protein powder is completely mandatory. Its not. But sometimes its way more practical maybe you are not hungry enough to eat food so its easier to drink a protein shake and hit your protein intake goals.
Or if you are vegan/vegetarian, it can be tricky to get enough protein without overeating carbs/fats . In this case, protein powder can help you a lot!
It Helps Increase Protein Intake
Your metabolism controls how much energy you burn from food, and it fluctuates depending on your eating and exercise habits. Metabolic rate decreases to conserve energy when you lower your calorie intake in an effort to lose weight. This can cause you to plateau and find it more challenging to get pounds off. Increasing your protein intake by adding whey protein may fend off this adaptation so that your metabolism remains revved up in full gear.
The recommended protein intake for the average person is around 0.8 grams per kilogram of body weight. However, The Journal of Nutrition reported in May 2013 that bumping up your protein to 1.2 grams per kilogram prevents your metabolism from slowing down when you’re following a lower-calorie diet.
Choosing A Whey Protein
Talk to your health care provider before adding whey protein to your diet. It may not be safe for individuals with kidney disease to supplement with whey protein or increase their protein intake.
Be sure to choose a high-quality whey protein that is low in added sugars and watch out for whey protein supplements that have additional ingredients that supposedly promote weight loss. Its best to go with a pure whey protein powder to avoid negative side effects from added ingredients, such as caffeine.
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What Are Some Protein Shake Recipes
If youre replacing a meal with a shake, try including a good balance of macro- and micronutrients by adding some healthy fats and carbohydrates too.
Here are a few ideas to get you started two bulkier smoothies, a post-workout shake, and a diet shake, designed to be used as a snack.
- Green Protein Smoothie: Add spinach, berries, and avocado to a blender cup with your favourite protein powder. Mix with water, milk , or non-dairy milk and blend for a refreshing smoothie.
- Banana Nut Smoothie: Add frozen banana, a spoonful of peanut or almond butter and your favourite protein powder flavour . Then add your choice of milk and blend until smooth. For an extra boost of protein, add some Greek yoghurt.
- Post-workout shake: If youve had a very intense workout and need to refuel, mix the protein powder with water and consume within 30 minutes of your training. Depending on how hard you worked, you might want to choose a protein powder with some carbohydrates to help rebuild your muscles energy stores while they repair and grow.
- Diet shake: Mix a low-carb, low-calorie protein powder with a low-calorie liquid, keeping the fat and carbohydrate counts low. This is a filling snack to get you through those afternoon slumps! As simple as adding a scoop of protein powder to water and mixing it in a blender bottle, or adding some flavoured protein powder to leftover coffee and blending with ice for a satisfying frozen coffee treat.
Clear Whey/Clear Vegan Slushies
How Much Protein Do I Need To Lose Weight
Everyones body is different. The amount of protein you need to lose weight will depend on your health and goals. However, there is a simple way to calculate how much protein you need to help you lose weight.
Start with your total calories for the day. This may be a smaller number than youre used to because calorie deficits are necessary for weight loss. About 25% to 30% of those calories should come from protein. That can boost your metabolism and lead to weight loss. So, if your daily calorie intake is 1,500, 375 to 450 calories should come from protein. Thats about 94 to 113 grams of protein per day.
Getting that much protein through solid foods can be difficult, especially if youre trying to lose weight and eat less. Our ENU Nutritional Shakes have 20 grams of whey protein per serving, so drinking them can help with healthy weight loss. You can enter a safe calorie deficit by using our meal replacement shakes and maintaining a high-protein diet. While it may seem like you have to take a lot of protein per day, it can contribute to healthy weight loss.
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Side Effects Of Whey Protein
While there are benefits of whey protein are aplenty, but it is a good idea to consult your expert before you make it a part of your diet. In a bid for quick results, we often forget to take precautions and neglect the golden rule of practicing moderation. Moderation is an essential component of all kinds of diet Excess whey protein intake may do more harm than good. Some of the common side -effects include indigestion, nausea, bloating, cramps, reduced appetite, fatigue. You may also feel excessively thirsty and a persistent headache if you have not been taking it in the recommended amount. In fact, overconsumption of protein may also lead to weight-gain, which in turn could derail your weight-loss goals. While whey protein is mostly safe for consumption for almost all adults and children, according to a few experts breastfeeding mothers and pregnant women should avoid taking it.
Breast-feeding mothers should ideally avoid whey protein
This holds true even for those who are allergic to milk or lactose, your body may not be able to digest the protein so well. Make sure you do not buy products that you do not trust. Always see the label before purchasing. You can also have home-made whey protein, here’s a quick guide to make it.
Nutiva Organic Hemp Protein
We like this high fiber protein powder that is a great way to get some plant-based omega-3 fats, especially for vegans. Its also nutrient rich and has 8 grams of fiber per serving and a good source of magnesium, iron and zinc. Hemp contains all 9 essential amino acids and good-for-you essential fatty acids . Its a bit grittier in texture so once you play around with it youll see how you like to use it best.
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Which Protein Powder Is Best For Weight Loss
Most high-quality protein powders are good for increasing your metabolism and enhancing weight loss. Again, it comes down to whats best for your body and needs. For example, whey is quickly absorbed so youll generally feel less hungry faster, but it may contain a smidgeon of lactose.
Whichever protein powder you choose, start with one, two scoop shake per day.
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What Protein Powders Are In Our Pantries
Now, lets take a peek in our pantries so that once you know if protein powder will help you to lose weight, you can choose some of the best onesinstead of carb-rich snacks or instead of a sweet treat at night instead of ice cream.
Lyssie does this swap by making popsicles with protein powder for her sweet evening treats. We have some of our clients sprinkle chocolate protein powder on their yogurt or roll dates in it.
Tip: If youre hungry in the afternoon and end up at vending machine: mix a spoonful of protein powder and blend with fruit, or mix it in with frozen fruit for a chocolatey or vanilla fruit flavoror even have one of these options as part of a meal to stave off hunger.
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Potential Negatives Of Protein Powder
This is a short list, but just like anything, its important not to overdo your protein powder intake. Always choose a well rounded, high protein meal over a protein supplement.
The biggest draw back when taking a protein powder can be bloating and gas. Some whey and casein protein powders contain a good amount of lactose because this source is derived from dairy. Many of us are lactose intolerant and dont even realize it.
If this is the case, you may be better off with a whey isolate because much of the milk is processed out. Whey isolate powder is a very popular product because it is high in amino acid protein content and has a very low percentage of lactose.
Plant based protein powder comes highly recommended. However, gas and digestive issues could be a short term issue with plant proteins.
This is because most of our bodies dont normally get the additional fiber that these contain. However, your body should quickly get used to this.
Natures Force Organic Whey Protein
We like this grass-fed organic chocolate whey protein. It has just a few simple ingredients that are good quality and for us its a nice way to divide up our protein powders between the different sources of protein.
We also use collagen but well talk about collagen another time, because that has a whole different range of benefits and doesnt quite act the same in your body the way that these proteins do.
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Protein Powder Increases Your Metabolism
Metabolism is an important part of the energy balance equation that determines whether you lose or gain weight.
Physical activity actively burns calories, but your body is constantly burning energy in the background to perform the cellular processes that keep you alive and well.
Some people naturally have a higher metabolic rate than others, which is why we all have a friend who seems to eat what they like and never put on weight.
Fortunately, various foods and supplements can boost your metabolic rate, and protein is one of them.
Two studies measured the resting metabolic rates of study subjects who were on a high-protein diet versus those who stuck to their regular diet. The high-protein diet increased metabolic rate by a little over 4% .
That is a modest improvement, but the same studies also found that protein increased energy expenditure during the digestion of food and the production of body heat, which were measured separately from the metabolic rate.
Musashi High Protein Powder
This is another protein powder that I really like. Its very creamy and smooth so you can make delicious milkshakes with it. I prefer Vanilla flavour and I just mix it with water and drink on those days when I cant obtain enough protein from my meals. The serving contains 30g protein which is a decent amount, but its higher in calories than MyProtein 180 kcal in one portion.
I like to use this protein for cooking protein muffins or other protein-packed bakery. It has nice cookie flavour and works well in many recipes.
The only thing is that Musashi is an Australian brand and it can be difficult to find it in the US. But if you live in Australia, thats an amazing choice and widely available, you can buy it even in supermarkets, such as Woolworths and Coles.
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When To Drink Your Protein Powder
For people looking to put on muscle and not necessarily lose weight, it might make sense to drink a protein shake after a workout in addition to your other meals throughout the day to get in those extra calories and grams of protein. For people looking to strictly lose weight, the timing may be a little different.
“If you tend to opt for things like chips or cookies, maybe a protein shake is a better and easier option that actually provides some nutrients to your diet, rather than empty calories,” dietitian Natalie Rizzo, MS, RD, told POPSUGAR. If protein powders are replacing an unhealthy snack, then they could help boost your weight-loss efforts Jillian said they can keep your hunger levels in check and keep you on track.
However, eating in a calorie deficit is still important for weight loss. If you are drinking a protein shake after every workout but still eating meals and snacks as you normally would, you could be ingesting a couple hundred extra calories a day, which could stall your progress. Just be mindful that your protein shakes are still fitting into your allotted calories for the day, a number that should be decided with help from your doctor or dietitian.
Which Type Of Protein Powder Is Best For Weight Loss
Protein powders are available in several different formswhey and casein being the most popular choices. However, if you follow a plant-based diet, you will want to use a different type of protein as both of these are derived from cows, making them dairy products. Try pea protein, hemp protein and soy protein.
Ways Protein Powder Can Help You Lose Weight
Go beyond protein shakes with these simple and creative treats.
If you’re trying to lose weight, it might be time to take your laser focus away from cutting carbs and counting calories and start zeroing in on pounding more protein.
After all, protein boosts the production of satiety-revving hormones, prevents blood sugar spikes and fat storage, and, most importantly, helps your body build lean muscle, the ultimate determiner of your metabolic rate, says board-certified sports dietitian , R.D., C.S.C.S.
Thats why a 2015 review published in Applied Physiology, Nutrition, and Metabolism concluded that most people should down 25 to 35 grams of protein at every mealand that people trying to lose weight may need even more. Some data even suggests that you need to eat about a gram of protein per pound of body weight every day to lose weight and build metabolism-boosting muscle, Spano says.
Can I Use Whey Protein As Meal Replacement
Whey protein powder makes an ideal meal replacement for those seeking to lose weight. Whey has been shown in studies to kerb cravings for longer. When used as a meal replacement for breakfast it has also been shown to reduce the urge to snack throughout the day by 60%, as well as provide an average calorie reduction of more than 400 calories a day.
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My Top Protein Powders For Weight Loss
May 21, 2021
If you are looking for the best protein powder for weight loss and lean muscle, then you are in the right place! Today Im going to discuss how to choose the perfect protein powder that you can use every day to build those muscles and achieve your fitness goals.
Ive been planning to make this post for a while and now I can finally share with you my favorite brands that Ive tried for the last years and found very effective.
Does Taking Protein Help You Lose Weight
Protein is a key aspect of weight loss. As you lose weight, its necessary to maintain a healthy diet comprised of the most important nutrients. One of those nutrients is protein. Without protein in your diet, you may have a harder time losing weight and maintaining your weight loss.
Taking protein can help you lose weight. Youll see the best results when protein intake is paired with exercise and a well-rounded diet. Protein is needed throughout your body for countless systems to work. Without protein in your diet, weight loss can be more difficult.
Taking protein makes you feel fuller. Thats because of its high-calorie count and its ability to suppress ghrelin. Ghrelin is a hormone thats released when your body needs fuel. Protein is a natural ghrelin suppressant, reducing feelings of hunger for longer. So, taking protein can lower your appetite, preventing you from snacking and eating too many calories. Meal replacement shakes that help with weight loss, like ENU Nutritional Shakes, contain enough protein to satiate you and reduce hunger safely. Its still important to get enough calories each day to avoid entering a dangerous calorie deficit as you lose weight.
Protein can also boost your metabolism. This allows your body to burn more calories, contributing to weight loss. When losing weight, its important to maintain or even improve your nutritional intake. Focusing on a high-protein diet can help you lose weight faster while staying healthy and strong.
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Whey Protein: Do You Get Fat Or Lose Weight
- If you are trying to lose weight, whey protein can assist you in meeting your recommended protein intake, which will help to keep your metabolism accelerated and prevent muscle loss as you lose weight. In this article, protein is the most important nutrient for losing weight and maintaining weight loss.
- To gain weight, whey protein is an easy way to increase your protein intake , which can be difficult if you are solely dependent on good nutrition.
We will go over the section on whey protein for weight loss in greater detail, which is what we will concentrate on here.