Can Taking Protein Help Lose Weight

Which Is Better For Weight Loss: Whey Concentrate Or Whey Isolate

Benefits of Protein Shakes To Help You Lose Weight #shorts

Both whey protein concentrate and whey protein isolate offer many similar benefits. The difference is that whey protein isolate goes through a more rigorous filtering process to make the end product purer.

As a result of the filtering process, whey protein isolate contains a higher percentage of protein . Whey concentrates can be as low as 35% pure protein and contain more carbs, lactose, and fats than isolate powders. Additionally, isolates are often smoother and dont have the gritty aftertaste of concentrates. Whey isolate is clearly the superior choice of the two when it comes to weight loss because it provides more protein.

However, whey concentrates are the cheaper option. If you can afford whey isolate, go for it! But if not, theres no problem adding some high-quality whey concentrate to your diet so that you can still receive the benefits of whey protein powder.

Do Men And Women Need The Same Amount Of Protein

Men often consume much more per day than women, but this is generally due to the fact that men tend to weigh more than women. A 150-pound woman would need to consume the same amount of protein as a 150-pound man, assuming they both had the same physical goals in mind.

Women and men are far more similar than they are different, both genetically and in terms of their nutritional needs. This applies to all other nutrients as well.

Bill Campbell, Ph.D., the director of the Performance & Physique Enhancement Laboratory at the University of South Florida, has studied how varying amounts of protein in the diet influence body composition in resistance-trained women. In the article “How Much Protein to Women Really Need?” he explained that adding an additional 400 or more calories of protein foods to the diets of women who were strength training several times a week had a surprising effect.

Not only did the women gain lean weight, but as Campbell writes, “The women on the higher-protein diet actually lost more body fat than women on the lower-protein diet, even though they consumed more calories!”

That said, women may have different goals and want different things from their protein powder, like lower carbs, extra collagen, and so on. The best protein powders for women are created to address these other nutritional considerations as well.

How Protein Can Help You Lose Weight Naturally

Protein is the single most important nutrient for weight loss and a better looking body.

A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones (

Protein can help you lose weight and belly fat, and it works via several different mechanisms.

This is a detailed review of the effects of protein on weight loss.

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Shop Performance Inspired Whey Today

For a high-quality, delicious selection of whey powders and protein products, Performance Inspired Nutrition should be your first choice. Every one of our products meets our high standards and we refuse to provide our customers with anything less than the best. Browse our selection today and get a powerful boost towards your weight loss goals.

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How To Use Whey Protein Powder To Lose Weight

How Much Protein Should I Take To Lose Weight

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Yes If you use whey powder, such as in the form of a smoothie, in place of calories you would normally intake from a standard meal, you can lose weight without exercise. However, this is not the recommended way to use whey for weight loss and for a number of good reasons. Namely, exercise helps you to lose weight! But exercise also increases energy levels, leading to improved efficiency of blood oxygenation, delivery of nutrients to your bodys tissues, revving up your cardiovascular system, and boosting overall blood circulation.

Regularly exercising breaks down your muscles as part of the strength-building process and the protein acts as a repair crew of sorts allowing your body to perform to its best abilities bolstering your ability to lose weight. Exercising two to three hours a week is also a great disease prevention method helping to keep high blood pressure, cancer, type 2 diabetes, obesity, and rheumatoid arthritis at bay.

If youre wondering how to use whey protein for weight loss specifically, one of its big benefits is the ability to satisfy your appetite. Whey protein can be used to make a healthy, filling snack such as a fruit smoothie and protein shakes. Rich chocolate protein can satisfy a stubborn sweet tooth craving without throwing off your progress. When you are considering your whey protein dosage for weight loss, you should take your fitness level and calorie needs into account.

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Do You Need More Or Less Protein As You Age

More. In his article “How to Eat for Maximum Muscle at Any Age,” researcher and world-class powerlifter Layne Norton, Ph.D., recommends aiming for these daily standards over the course of your life:

  • Under 18 years: 0.6-0.8 grams per pound of body weight
  • 19-40 years: 0.8-1.1 grams per pound of body weight
  • 41-65 years: 1.1-1.3 grams per pound of body weight
  • Over 65 years: 1.3-1.5 grams per pound of body weight

“Even if you don’t measure it out to the gram, the lesson here is that as you age, you need more protein,” Layne Norton, Ph.D., says.

As we age, our bodies become less efficient at using dietary protein. Over time, this deficiency, or “anabolic resistance” as it is also known, can lead to decreased strength and loss of both lean mass and mobility.

But staying physically active and eating adequate protein foods can help you stay in shape well into your golden years.

A common problem among elderly people is sarcopenia, or loss of muscle tissue. Protein can help reverse this natural process. A study published in the Journal of the American Medical Directors Association recommends that people over 65 years of age consume a minimum of 1-1.2 grams per kilogram of body weight per day to maintain and regain lean body mass. The same study recommends that older people continue to regularly perform endurance and resistance-type exercises, and notes that most older people with acute or chronic diseases need even more of the macronutrient each day.

Appetite And Energy Metabolism

Protein reduces appetite by increasing the levels of certain peptides, such as glucagon-like peptide 1 .

In addition, your body needs to expend 2030% of the caloric value of protein to metabolize and store it, compared to 510% for carbs and just 03% for fat. In other words, the thermic effect of food is highest for protein. Whether this makes a practical difference in human beings outside of a clinical setting is a much-debated topic, but diets high in protein have also been shown to mitigate the decline in resting energy expenditure caused by calorie-restricted diets, perhaps because protein promotes muscle retention.

A trial randomized 130 overweight people between a high-protein group and a low-protein group. Each day, the high-protein group consumed 1.6 grams of protein per kilogram of body weight and the low-protein group 0.8 g/kg . The trials 500 kcal daily deficit led to a weight loss of 9.911.2% over a year with no difference between groups, but the high-protein group lost more fat than the low-protein group , and men more fat than women.

Of course, adding exercise can help. In a 16-week trial, 90 overweight or obese women followed the same exercise regimen and were randomized to three groups: high protein, high dairy adequate protein, medium dairy and adequate protein, low dairy. The first group experienced greater fat loss and muscle gains.

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What Is Muscle Protein Synthesis

Scientifically speaking, protein synthesis is the process by which cells build protein molecules using DNA, RNA, and enzymes. Practically speaking, it’s a process during which your body uses the amino acids found in protein to build new muscle.

Over the course of a day, your body fluctuates between two processes: building, also known as protein synthesis or “anabolism,” and breakdown, also known as “catabolism.”

After taking a protein supplement, there is a short period during which you have elevated amounts of amino acids in your blood. This period, known as hyperaminoacidemia, stimulates greater than normal amounts of muscle protein synthesis.

Hard training is catabolic, in that you inflict damage on your muscles and break them down. But after training, your body almost immediately becomes anabolic and starts healing up that damage. Having a pre-workout or post-workout shake, or a solid meal with adequate carbs and dietary protein around training, helps kick-start this process. The amino acid leucine, which is plentiful in powders and high-protein foods, is fundamental here.

In “Mass Class Nutrition: The Fundamentals of Eating for Growth,” researcher Jacob Wilson, Ph.D., outlines a simple plan to get the most protein synthesis possible over the course of a day.

Protein Shakes For Weight Loss

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Because whey protein curbs your appetite, it can help you stick to a low-calorie diet for weight loss. The journal Appetite published a small study in 2015 that evaluated the hunger of 10 male athletes who performed both endurance and resistance training and drank whey protein one hour after a standard breakfast. Compared to the days when they went without the protein, the participants had a significant decrease in hunger sensations at subsequent meals after drinking the whey.

In 2018, the European Journal of Nutrition published research showing similar findings. Among 15 males who regularly participated in resistance training, those who consumed whey protein following their workout as compared to a carbohydrate-based drink experienced reduced energy intake later in the day. Although they were getting fewer calories as a result, their muscle growth was not impaired.

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Can Protein Shakes Change Body Composition

Shakes can also be used to increase your protein intake when trying to lose fat and gain lean mass. When you exercise and burn calories, but are also consuming less from your diet, the body starts to break down stored fat as long as it has enough protein.4

It may sound confusing that gaining mass can lead to weight loss, but the more muscle your body has, the more energy it burns. Plus, when youre burning calories during intense workouts, protein shakes not only help your muscles to repair, but also prevent their breakdown. This helps your body to burn fat instead.3

Using protein powder in addition to exercise that builds muscle can help lead to these long-term body composition changes.5

Summary: High protein diets promote muscle growth by providing the protein they need to build and repair after a workout. Higher levels of muscle, or lean mass, increase metabolism for greater calorie burn even at rest.

Vital Proteins Collagen Peptides

Not only is Vital Proteins Collagen Peptides packed with 18 grams of protein to stimulate lean muscle growth and help combat cravings, but it also contains 20 grams of collagen peptides, which promote joint health as well as hyaluronic acid to keep your skin glowing, says Valdez. “The peptides are the perfect addition to your morning coffee or afternoon smoothie to get that extra protein boost and theyre NSF verified, so you can be confident in the ingredients you’re choosing with each sip,” he says.

Per serving : 70 calories, 110 mg sodium, 18 g protein

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Drink Water Before And After Meals

Drinking water before meals increases satiety and prevents overeating. This study found that people consumed fewer calories when they drank half a liter of water 30 minutes before meals.

In fact, drinking water before meals helped them lose 44 percent more weight compared to those who didnt drink water.

You may also want to replace calorie-containing drinks like sodas and fruit juice with water.

Whey Protein Enhances Fat Loss

20+ Best Protein Shake For Weight Loss And Toning 2019

Adding whey protein to your diet may enhance weight loss, reports a study in the February 2017 issue of Obesity Journal. The trial consisted of women who regained weight two or more years after having weight loss surgery. Researchers aimed to find out whether adding whey protein to a calorie-restricted diet would help them lose weight and keep it off.

Two groups were placed on a restricted-calorie diet, except one group added whey protein while the other didnt. The group that added whey protein experienced significantly more fat loss and overall weight loss, the study reports.

Researchers arent sure whether the increase protein intake, unique amino acids content, or a different mechanism is responsible for the enhanced fat loss benefits. Further studies are necessary to find out.

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How Much Protein Is Too Much

In the past, some studies concluded that high-protein diets could pose a number of health risks, such as fat gain, potential kidney damage, and even danger to bone health. However, Jose Antonio, Ph.D., says in his video “3 Myths about High Protein Diets Debunked” that all three of these threats have been discredited in more recent research.

However, this isn’t necessarily a reason to simply take a “more is better” approach, as some bodybuilders have been known to do.

“There are definitely plenty of people in the strength and bodybuilding community who push their intake well beyond 2 grams per kilogram,” explains Douglas Kalman, Ph.D. “Even if it’s not hurting anything, it may not be helping enough to justify the expense and possible stomachaches. Plus, past a certain point, each gram you’re taking in also means you’ll have less room on your plate, and in your stomach, for nutrient-rich plants and other foods.”

A simple approach is to first make sure you’re getting enough. If you hit 1 gram per pound of body weight and still feel like you could benefit from more, slowly increase it from there.

How Much Protein Do You Need For Weight Loss

If youre looking to lose weight and preserve muscle, then youll definitely want to eat a diet thats higher in protein. When youre in a calorie deficit, your body can break down your muscles for energy when it runs out of other sources. To prevent this, consuming 1.4 2.0 g/kg body weight has been shown to be sufficient in those who regularly exercise.6

Summary: General guidance for maintaining muscle mass while in a calorie deficit is to consume 1.4-2.0g of protein per kg of body weight.

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Beans Lentils Peas & Soy

Legumes beans, lentils, peas, seeds, and soy are a good source of protein and provide other essential nutrients. Yes, most are higher in carbs than the other foods on this list. However, theyre also high in fiber. Plus, as an excellent source of plant-based protein, legumes are perfect for vegetarian and vegan weight-loss diets.

One review of 21 trials found that people who included beans, lentils, and other legumes in their diet lost a small amount of weight without deliberately restricting calories.16

Additionally, consuming soy products has been shown to help reduce appetite and support weight loss in several studies.17

While soy is considered a complete protein, beans and legumes are low in one or more of the essential amino acids that you need to eat to stay healthy.18 The good news is, combining different plant proteins, such as beans and nuts, can provide adequate amounts of all the essential amino acids your body needs.19

Plant protein powder supplements are processed, so they lack the fiber found in whole foods. However, they are a good option for getting more protein with fewer carbs. For this reason, you may want to consider occasionally including plant protein powders if youre a vegetarian or vegan who eats keto or low carb.

Protein percentage range: 80% to 26%

What Does The Science Say

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There has been a lot of research on the role of protein in short-term weight loss and muscle gain. However, the long-term effects of a high-protein diet require further study.

Some studies suggest that health problems may potentially result from eating a high-protein diet for extended periods. The authors of a review paper focusing on the high-protein diet warned that it could lead to higher acid loads for the kidneys and that people may be at risk of the health conditions that come with eating high amounts of animal fat.

In addition, diets that limit carbs may harm a persons health. Children and teenagers are at particular risk of malnutrition from eating insufficient carbohydrate.

Still, most research indicates that high-protein diets are beneficial for weight loss, at least in the short term.

There are many possible ways to include more protein in the diet, even for those with other dietary restrictions.

For example, people who follow a vegetarian or vegan diet or those who avoid dairy can still eat a high-protein diet.

People can either adjust their current diet to include more protein or follow a specific high-protein diet plan.

Taking the steps below may help a person when they start a high-protein diet:

Most people can safely follow a high-protein diet, at least for a short period.

While some studies indicate that high levels of protein may negatively affect the kidneys, other shows that people with healthy kidneys will not experience any adverse effects.

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Vega Protein & Greens

I like Vega because it includes many nutrients that Im interested in, such as pea protein, brown rice protein, and organic kale powder, says Sharon Palmer, RD. It’s a tasty vegan option, as well.

Per serving: 120 calories, 2.5 g fat , 270 mg sodium, 6 g carbs, 2 g fiber, 1 g sugar, 20 g protein

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