Can Protein Shakes Help Lose Weight

Nutty & Chocolatey Weight Loss Smoothies

Do Protein Shakes Help You Lose Weight ?

Have you ever heard of the health halo? Its a term nutrition experts use to describe foods that use a healthy-sounding word like natural on their labels, or add ingredients that people think of as good for you , but which are really junk at heart.

These smoothies are the reverse of that theory. These drinks are tremendously nutritiousâpacked with as much, or more, fiber, protein, and healthy fats as any other drinks in the whole book. But they seem like theyre bad for you. How can drinks that seem like they came right from the ice cream shop flatten your belly so effectively?

These are the drinks youll whip up on a night when you want something to satisfy your ice cream jones. Theyre the recipes youll lean on when your kids are complaining that they want something sweet for dessert. And theyre the drinks youll use to reward yourself after a hard day at work or in the gym. Deep, comforting, and delicious, these filling smoothies taste more like dessert than what they really areâpowerful weight-loss weapons, compliments of the new book, Zero Belly Smoothies.

All recipes make one serving.

As A Meal Replacement

If you are very busy and on the go all the time, protein shakes are perfect for you.

They are portable and require no preparation or clean-up. They can be taken just about anywhere you go and you can consume them anytime.

Studies have shown that consuming a higher protein diet versus consuming a lower protein diet can help you gain weight.

If youre not sure, you can always have one before or after exercising as a meal replacement.

Also, if youre going through a weight loss plateau and need to switch up your routine, then you may want to try consuming a shake at this time.

Which Type Of Protein Is Best

Different types of protein may affect your body in distinct ways.

For instance, whey is absorbed quicker than casein. This makes it optimal for promoting muscle protein synthesis after exercise and could possibly help you feel less hungry in the short term .

While some small studies have shown whey protein to be more effective than soy and other plant-based proteins when it comes to weight loss, there are other small studies that show no real difference.

This seems to support the idea that individuals and their individual lifestyle factors are more important than the type of protein when it comes to weight loss or other desired outcomes (

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As long as you are consuming a variety of protein sources throughout the day, these deficiencies likely wont cause a problem. But its always a good idea to talk with your doctor or consult with a registered dietitian before incorporating any new supplements into your diet.

Summary

The exact type of protein powder you use for protein shakes shouldnt make a major difference in fat loss, which means its more important to consider your individual health factors and dietary preferences.

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Who Are Protein Shakes For

It is vital to know who can benefit well when it comes to protein shakes and in this section we will be exploring this.

Although most people may think protein shakes are for everyone however it is vital to know that the proteins work to serve different functions.

Protein shakes are for people who find it difficult to meet their daily protein needs.

Getting access to high-quality protein is difficult for some individuals, and protein shakes represent a simple and convenient way to meet your protein goals.

They help you to take advantage of all the metabolic effects of a high-protein diet.

If you seek to lose weight, build more muscle, or boost your recovery, you should consider protein shakes. While they are relatively expensive, they provide a great dietary value.

Benefits Of Protein Shakes With Whole Foods

5 Best Protein Shakes That Help You Lose Weight Fast

When chosen correctly or made at home, protein shakes can increase the feeling of fullness and boost your metabolism all while maintaining muscle mass. The problem is that protein shakes for weight loss are often made from processed and inflammatory types of protein with lots of artificial additives.

Here are some dangerous chemicals to watch out for:

  • Heavy metals (arsenic, cadmium, lead: Were not talking about Metallica here heavy metals can be toxic and cause cancer when consumed in high doses.

  • Whey protein concentrate and caseinate: Processed and high in lactose, whey protein can lead to bloating and gastrointestinal upset.

  • Glucose/dextrin: These are other terms for sugar. Glucose and dextrin raise blood glucose levels which, when consumed frequently, can contribute to gastrointestinal distress and diabetes.

  • Artificial sweeteners : These sweeteners can lead to headaches, migraines, gastric distress and even weight gain in some people.

  • Trans or hydrogenated fat: Vegetable oils are often used in protein shakes to lend them thickness but many times the oils used are hydrogenated, resulting in inflammation, cancer, high cholesterol, and heart disease.

  • Thickeners : These thickeners can produce bloating and stomach discomfort in some individuals.

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Ascent Native Fuel Micellar Casein

Ascent uses only natural ingredients and it has 25 grams of protein for only 110 to 130 calories, depending on the flavor,” says Tara Collingwood, RD, team dietitian for the Orlando Magic. “Its also an excellent source of all essential amino acids.

Per serving: 110 calories, 1 g fat, , 2 g carbs, 0 g sugar, 30 mg sodium, 1 g fiber, 25 g protein

What You Need To Know About Whey Protein And Weight Loss

Reaching and maintaining a healthy weight are some of the most common fitness and health goals and for good reason! Maintaining a healthy weight is one of the best things you can do for yourself physically, mentally, and emotionally. Being at a healthy weight offers copious health benefits, such as reducing the risk of heart disease, type 2 diabetes, stroke, and other illnesses. It can also have a positive impact on your mental health and happiness .

One of the most impactful weight-loss strategies is to implement small dietary changes. This can be anything from waking up early to eat a healthy breakfast, snacking on raw nuts instead of a chocolate bar, or introducing whey protein to your diet.

But wait, you say, those whey protein shakes are just for those muscled guys at the gym, arent they? Nope! While whey protein does help build muscle, it can do so much more and is an easy, safe, and affordable way to help with weight loss. Intrigued? We thought you might be. Here are our answers to your most common questions about using whey protein for weight loss.

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Why You Need The Proper Amount Of Protein

Protein is vital to leading a healthy lifestyle. Many people who begin a new diet think that eating less, in general, will help them to drop pounds, but as mentioned, you need to be careful about which types of foods you cut from your diet. Protein should never be something you limit when trying to lose weight because nearly everything in your body is composed of protein. Without nourishing your body with this essential nutrient, youll begin to suffer the side effects and put yourself at risk of health concerns like decreased immune system health. Protein also helps to satiate your hunger and reduce cravings throughout the day.

How Much Protein Should Your Diet Contain

How To Use Protein Shakes For Weight Loss

According to WebMD, adult women need approximately 46 grams of protein daily, while adult men need 56 grams per day.

What is more shocking is that the recommended intake of protein for a pregnant or breastfeeding woman is 71 grams per day. Im currently breastfeeding and upon writing this article realize I need to up my protein intake! But Ill be getting it from whole food sources and my Shakeologynot protein shakes. I have come to find that protein shakes rarely are beneficial and quite frankly, often contain ingredients I dont want in my body, and more importantly, in my breast milk my son is consuming.

RECOMMENDED PROTEIN CONSUMPTION BY AGE:

Babies: 10g

Women: 46g

Pregnant or Breastfeeding: 71g

Babies need about 10 grams of protein daily, school-age kids need approximately 19-34 grams daily, teenage boys need up to 52 grams a day, and teenage girls need approximately 46 grams per day. Maybe thats why they say teenage boys will eat you out of your home. HA! I better watch out, Ill blink & Jameson will be a teen.

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Is A Protein Shake A Good Breakfast If Im Trying To Lose Weight

If its a choice between skipping breakfast or chugging a protein shake, we say go with the shake. We all know that breakfast is the most important meal of the day, but did you also know that eating a healthy breakfast can help promote weight loss, too?

Not only does eating breakfast wake up your metabolism, kick-start your energy, and boost your brainpower, a protein-rich breakfast will also fill you up, decreasing the desire to snack or eat unhealthy meals. People who take the time to eat breakfast are also more inclined to be physically active throughout the day because they have more energy.

One of the biggest benefits of protein powder is the ease with which you can incorporate it into your day. So, if you find yourself skipping breakfast because you dont have time to cook, whip up a protein shake instead. Use our stainless steel protein shaker while on-the-go.

Protein Shakes With Exercise

Protein shakes prove valuable after a tough strength-training or endurance workout. The International Society of Sports Nutrition notes that heavy exercisers benefit from additional protein, especially around the time of their workout. The ISSN also maintains that the branched-chain amino acids found in whey and casein protein powders may help improve exercise performance and recovery.

Exercise should be part of any healthy lifestyle, especially when youre trying to manage your weight. Strength-training, in particular, helps you maintain lean muscle mass as you lose weight, which keeps your metabolism humming. If you use a protein shake to replace a pre-workout and post-workout meal, you could support the benefits of that workout and recover from it sooner.

Each pre- and post-workout shake should only contain 150 to 200 calories so you dont consume too many calories in addition to your meals. Mix whey protein in water or low-fat milk, or blend a scoop with 1/2 cup of skim milk, a handful of blueberries and ice.

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Weight Loss Protein Shake That Tastes Like An Oreo

This weight loss shake is insanely thick, chocolatey, and literally tastes like an Oreo milkshake. I lost over 20 pounds – in 12 weeks – drinking this shake, and the best part about it is that it will keep stay full and satisfied for hours! You seriously won’t find a better weight loss drink than this.

What’s In Protein Shakes

Skinny Blend

Whats in a protein shake is up to you. You just need to choose your protein powder and your liquid of choice. Protein powder itself is literally a protein source whether thats whey, soy, pea or another thats been powdered.

The simplest type of protein shake contains just protein powder and water or milk.

The other end of the scale sees more complicated protein shakes with peanut butter, Greek yoghurt, oats, fruit juice or chia seeds.

Adding dried fruit, nut butters, cocoa powder, etc, ramps up the calories significantly and can turn your weight-loss protein shake into a weight-gain one.

Be sure to check the ingredients, as some protein powders also contain carbohydrate-heavy thickeners or sugar which could be detrimental to weight loss.

Be warned – protein powder on its own isnt known for its great taste, so it usually comes flavoured. Most people use milk or plant-based milks in their protein shakes for a thicker consistency. Use water or reduced-fat or skimmed versions of your favourite milk to keep the calories down.

Ice cubes are often used to help thicken protein shakes, too. Simply add them to the blender while you whizz up the powder and your liquid of choice.

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First Do Protein Shakes Make You Bulk Up

Some peoplewomen especiallyworry that in consuming protein shakes, they’ll lose weight but increase bulk. But our experts explain that this is far from the case. While Wilcock notes that protein shakes are indeed designed to help muscle growth, you actually need to do three things to really grow bulky muscles: lift heavy weights, get adequate recovery, and consume more protein. Increasing protein intake alonewhether in the form of food or shakeswill not suddenly turn you into Arnold Schwarzenegger.

“In essence, the body is lazy,” says Wilcock. “A protein shake on its own is no different to eating a couple of chicken breasts. It can help with the sufficient nutrition part, but without the stimulus and then the recovery, the body will carry on as normal.”

“Protein just supports the exercise you are doing,” adds Robert S. Herbst, personal trainer, and 19-time World Champion powerlifter. “If you do heavy squats, bench press, and curls and then eat protein, you will put on muscle mass. If you row for half an hour and then have protein, you will be lean and long.” In fact, gaining this sort of lean, long muscle can actually help your weight loss goals over the long term.

And protein shakes can even help counteract the muscle loss that is a natural side effect of a calorie deficit.

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Do Protein Shakes Help Weight Loss

Research has shown that high-protein diets can be an effective approach to weight loss.1 However, too much protein from animal sources can contribute to extra saturated fat and cholesterol, which isnt good for your heart. Protein powders provide a low-fat, low-cholesterol alternative to eating additional, larger portions of animal-based protein products.

When trying to lose weight, the bottom line is that you need to consume fewer calories than your body burns throughout the day. Everyones calorie needs vary depending on body size, body composition, health conditions, activity levels and goals. Protein shakes can help with weight loss in several different ways, as they can be used:

  • As a dieting tool
  • As a meal replacement
  • To help change body composition

Generally, protein shakes can aid weight loss by decreasing hunger and appetite, as protein takes the body longer to break down and digest than fat and carbohydrates, and maintaining lean muscle.

Summary: Protein shakes may aid weight loss as they increase the amount of protein in your diet, which has been shown as an effective approach to 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.

Types Of Proteins In Shakes

Best Protein Shakes For Fast Weight Loss

While foods such as milk, meat, eggs, legumes, and poultry contain a lot of protein, powders and shakes are a high-quality source of protein. They sell these supplements as liquids, capsules, and powders that you can mix with water or any other liquid to complement your diet.

These drinks can be very handy for people trying to hit their daily protein targets or those that do not have high-quality sources of protein at hand. Some proteins in them include:

  • Dairy-based casein protein with all essential amino acids
  • Dairy-based whey protein, which is quickly absorbed and has all the essential amino acids
  • Plant-based hemp protein a rich source of omega-3 and -5 fats but a low source of essential amino acids such as lysine
  • Plant-based pea protein low in non-essential amino acids such as methionine and cystine
  • Plant-based rice protein, low in essential amino acids such as lysine

While there are brands that will go for one protein source, some mix the plant-based protein sources with the dairy-based ones to enhance the protein shakes amino acids profile.

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What Happens If You Drink Protein Shakes Without Working Out

If you’re not working out regularly, drinking protein shakes is not going to help you lose weight. In fact, it could actually lead to weight gain if you consume too many calories from the shakes.

Protein shakes are a great way to get extra protein in your diet, but they should be used in conjunction with regular exercise for the best results. If you’re not working out, focus on eating a healthy diet and getting enough protein from whole foods instead of relying on shakes.

Some people do opt to use meal replacement protein shakes for weight loss, but this should only be done under the supervision of a healthcare professional.

If you are looking to lose weight, there are other options besides protein shakes. Eating a healthy diet and exercising regularly are the two best ways to achieve your weight loss goals. Try incorporating some healthy snacks and meals into your diet, and make sure to get in at least 30 minutes of exercise most days of the week. You can also talk to a registered dietitian or your doctor for more tips on how to lose weight safely and effectively.

Protein shakes can be a helpful part of a weight loss plan, but they’re not a magical solution. If you’re not working out and eating a healthy diet, protein shakes are not going to help you lose weight. Talk to your doctor or a registered dietitian if you’re interested in using meal replacement shakes for weight loss.

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