Protein And Weight Loss
Weight loss isnt easy, which is why its important to find strategies that work for you. Adding a high-protein shake at breakfast may be just the thing that sets you up for success. The high-protein shake not only relieves the stress of what to eat, but may also help keep hunger away and give your metabolism a little boost. According to a 2015 article published in The American Journal of Clinical Nutrition, getting 25 to 30 grams of protein at a meal may help control appetite and make it easier for you to stick with your weight-loss plan. Protein also takes a little more energy to metabolize, meaning it burns more calories during digestion and helps you maintain muscle as you lose the fat, which may help prevent the metabolic slowdown that often occurs during weight loss.
Choosing The Best Protein Shake For Weight Loss
There are certain things your shake should have to make it good for losing weight. Ive listed them below so you know what to look for when making a purchase.
Every shake you drink should have at least 20 grams of protein.
This ensures that you are getting enough in every shake you drink to stay full and burn off excess fat. It also means your shake doesnt contain and worthless fillers like sugar.
The protein in your shakes needs to be from whey only.
The are 3 reasons
- First, whey protein has the best amino acid profile of ANY type of protein. This means that your body will better utilize every gram of protein you drink. This means more is available for building lean muscle, post-workout recovery, and better health.
- Second, the whey protein in the shakes is rich in specific amino acids which studies show are effective for losing weight, especially excess belly fat.
- Third, drinking whey protein shakes is shown to help you stay full longer between meals.
Your shake should contain minimal sugar and carbohydrates.
Neither ingredient in protein shakes offer any nutritional value. Shakes with lots of sugar may taste great but theyre giving you empty calories that can make weight loss much more difficult.
The same is true for carbohydrates; the ones used in protein shakes arent of any value to you. When choosing a shake make sure it has less than 5 grams of sugar per serving.
Choose a product that comes tastes great.
The Best Protein Shake For Weight Loss
What Is A Protein Shake
A protein shake is a drink made with a source of protein usually protein powder – and a liquid such as water or milk. There are a range of different types of protein powder, from both animal and plant-based sources.
The benefits of consuming a daily protein shake for weight loss can be huge. First, though, you need to understand a little about them and how they work to avoid making common mistakes which will sabotage your results.
Using protein shakes incorrectly will leave you with weight gain the opposite of what you want!
Read Also: What Types Of Food Have Protein
Too Many Protein Shakes Could Lead To Acidosis
Our bodies have a solid homeostatic spot that they like to live on the pH scale. Human bodies like to remain at 7.35 to 7.45 pH, with varying levels present in different systems. Slight fluctuations overall can cause serious harm, illnesses, and death .
Your kidneys regulate many of the body’s pH-balanced systems. If you choose to overconsume protein and overwork your kidneys, they may have trouble regulating the systems they are responsible for. Though uncommon, acidosis can happen as a result of too much protein, as a study in the Journal of the International Society of Sports Nutrition revealed. Symptoms include fatigue, weakness, irritability, difficulty losing weight, and more .
If you want to consume a boatload of protein without forcing your body into this condition, the experts at BioTech USA recommend consuming a balanced diet. Specifically, they recommend eating a large volume of vegetables in conjunction with the protein to prevent this from happening.
Can You Live Off Protein Shakes For A Week
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Following a protein shake diet encourages weight loss by curbing appetite and reducing the total calories a person consumes in a day. Although these diets can be effective in the short term, healthcare professionals do not recommend living solely or primarily on meal replacement shakes.
Likewise, what will happen if you only drink protein shakes? Since protein contains calories, consuming too much can actually make losing weight more difficult especially if you drink protein shakes in addition to your usual diet, and you‘re not exercising. Remember, the key to losing weight is burning more calories than you consume.
Accordingly, will I lose weight if I only drink protein shakes?
In short, yes, you can lose weight with protein shakes. And since the protein shakes usually have fewer calories than the meals you would typically consume, you will probably see results. In addition, when you boost your protein intake with shakes or smoothies, you help your body to maintain muscle mass.
Can you live off meal replacement shakes?
As a product, meal replacement shakes are completely safe to consume. They contain a mixture of healthy and less healthy ingredients, but there isn’t anything in them that make them unsafe to drink. Calories from a meal replacement shake won’t satisfy you like the calories from an actual meal will.
Read Also: Can Premier Protein Help You Lose Weight
Frequently Asked Questions About Protein Shakes
How many protein shakes should you drink per day?
It really depends on your goals and how much you want to gain or lose.
The general rule of thumb is 2-3 shakes per day, but most people can get away with just 1 or 2 if theyre not small eaters or they dont exercise a lot.
That said, if youre trying to bulk up as a muscle-builder, its best to consume 4-6 protein shakes per day.
Do protein shakes have calories?
Yes and no. They arent exactly free but they are calorie-friendly.
The best protein shakes are ones that provide at least 30 grams of protein per shake. However, some of them may contain a lot of sugar and other unhealthy ingredients.
So its best to read these labels carefully before purchasing.
That said, most protein shakes under 250 calories usually dont have a large amount of sugar in them .;;;
How much protein should I get in my diet?
- The general rule for kids, pregnant women, teenagers, and sedentary adults 0.7 grams per pound of body weight.
- For anyone else, its somewhere between 0.8-1.2 grams per pound of body weight .
How much protein do you get from one serving of protein powder?
Usually, about 20 grams of protein from one serving.
Theres not really a set amount because some people need more, and some dont need less.
It varies from person to person, but its best to read the label to see how many proteins per serving you should get. Some products may contain more or less than this amount.
How many calories are in a protein shake?
What Type Of Protein Shake Do You Need To Drink
It is best to consume a shake that contains: ;
- 15-25 grams of protein per serving;
- 8-10 grams of carbohydrates per serving;
- 1 gram of fat per serving;
- 1.5 grams of fiber per serving
Hint: You can add Greek yogurt, cottage cheese, or milk to make the shakes more filling and less caloric.
A good rule of thumb is to look for a chocolate or strawberry flavored protein powder if it is in powder form.
Recommended Reading: What Is Protein Powder Made Of
Weight Loss Is A Journey Not A Race
Rome wasnt built in a day, and you didnt gain weight overnight. So if you didnt gain weight overnight, why would you try to lose the weight overnight?
Weight loss is a journey that takes some time before you reach your destination. Yet, most people try to treat it as a race, trying the newest fad diet to cheat their way to the finish line. The thing about that is that it doesnt work for the long term, and they end up gaining their weight back, plus more.
Meal replacement shakes are one of several ways people try cheating their way to the finish line without changing their eating habits or diet. When they resort to only drinking meal replacement shakes, eventually, they start missing out on food and abandon their diet altogether.
While its easier to buy meal replacement shakes and not have to plan your meals, exclusively drinking them has the added disadvantage of losing out on valuable nutrients found only in certain whole foods.
What Can A Person Eat On A Protein Shake Diet
Several companies offer diets that mainly feature protein shakes. For this reason, the requirements and offerings of each program vary. Some diets are more extreme, encouraging participants to eat only or primarily protein shakes.
However, the most balanced protein shake diets include protein shakes as part of a diet that is rich in other food sources.
For instance, the diet might recommend replacing one or two meals with a protein shake, then eating one or two different meals that also provide nutritional benefits, as well as snacks.
A well-balanced diet should always include an appropriate amount of protein, nutrient-dense carbohydrates, and healthful fats.
Also Check: What Kind Of Protein Is In Muscle Milk
How Long After A Protein Shake Can I Eat
protein shakeafterproteinWhat are the best meal replacement shakes for weight loss?
- Best for nutrition. Beachbody’s Shakeology.
- Best for taste. Herbalife’s Formula 1.
- Best for organic. Orgain Clean Nutrition.
- Best for vegans. Garden of Life.
- Best for protein. Nutrisystem’s TurboShake.
- Best for women. Medifast Shakes.
6 Breakfast-Boosting Alternatives If You Hate the Taste of Protein Powder
- Make overnight oats with Greek yogurt or cottage cheese.
- Blend Greek yogurt or cottage cheese into smoothies.
- Cook oatmeal in whole or 2-percent milk, and add some nuts.
- Cook an egg into your oatmeal.
- Eat dinner leftovers, if you feel like it.
How Much Weight Can A Woman Lose In A Month
But, in general, 1 to 2 pounds per week, or 4 to 8 pounds per month, is a safe and sustainable amount to lose, says Sarah Gold Anzlovar, M.S., R.D.N., L.D.N., founder of Sarah Gold Nutrition. Some people may lose more than that in the beginning, but its often a lot of water weight and not true fat loss.
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They Provide Nutrients That Traditional Diets May Be Lacking
Meal replacement shakes are designed to provide all of the nutrients that you should consume in a complete meal.
When you cut back on calories, it can be difficult to get all of the nutrients you need from your diet.
Shakes are often fortified with nutrients, which might fill your nutrient gap while you are cutting back on calories.
The best meal replacement shakes contain protein, fiber and essential vitamins and minerals.
For example, many commercial shakes are a good source of nutrients such as calcium, potassium, iron and vitamin D, which many people are lacking in their diets.
Since meal replacement shakes provide all the nutrients you should be consuming in a meal, they can help you meet your nutrient needs while cutting calories.
Can You Drink Only Meal Replacement Shakes
The verdict seems to be out at the moment, but even when people are on physician-ordered liquid diets, they are encouraged to start eating a healthy diet once they are off the liquid diet. If you want to replace one or two meals with shakes, try to have a nutritious meal or two during the day to not run into problems.
Having only meal replacement shakes also deprives you of the one thing that satisfies you after a mealthe chewing and swallowing of solid food. There are some psychological benefits to this in that the physical act of eating food sends a message to the brain that you are full. Liquid meals dont do this.
Premier Protein Shake For Weight Loss
February 28, 2017 by eatteachblog
This post may contain affiliate links. Please read my full;disclosure policy.
After spending all weekend eating our way through Asheville, its time to reel it back in.;Mondays are always a little tough for me especially after a few days of;indulging in all sorts of high-calorie foods and drinks. It takes me a little while longer to bounce back when I give in to my cravings.
Luckily, my Weight Watcher meetings are so appropriately placed on Monday evenings. This gives me the motivation that I need after the weekend and sets me up for a successful week ahead. Last night, we talked about high-protein snacks or items we can add to our meals. Increasing protein intake can keep us fuller for longer. And consuming protein;immediately after a workout can help;maximize muscle protein building and can lead to better results.
Premier Protein Shake Weight Loss:
At only 160 calories and 30 grams of protein , this;seems to be a Weight-Watchers favorite. This morning, after completing my workout, Ill pair this with a banana for breakfast and have so many points left to spare for the day!
If you had a rough weekend heck, even a rough day! this is a great way to start over. Make the most out of your;workout and keep yourself fueled throughout the day.
Now Sports Nutrition Soy Protein Isolate Unflavored Powder
This unflavored soy protein power offers 20 grams of protein, which is helpful for keeping you full, says Starla Garcia, RD, owner of The Healthy Shine in Houston. She recommends adding this to a smoothie with fruits and veggies blended in to increase the duration of fullness and bump up fiber.
Per serving: 90 calories, 0.5 g fat, 170 mg sodium, 0 g carbs, 0 g sugar, 20 g protein
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Common Uses Of Protein Shakes
The protein shake is hardly a fresh concept, but these beverages have been launched to a new level of popularity in recent years. What was once a specialty drink for athletes is now sold in convenience stores across the country to amateur athletes of every background. Many of the protein shakes available near you are tasty and effective, making them the perfect complement to your exercise routine.
Drinking a protein shake after working out or exercising is all-important for those who want to restore and grow their muscles as quickly and efficiently as possible. In the aftermath of a tough workout, the muscles you pushed will have microscopic tears from the strain these need the proper materials to fix the tissue; drinking a protein shake provides just what you need. Depending on your body weight, aim to drink 20-40 grams of protein after each workout.
Garden Of Life Meal Vanilla Powder
“This vegan protein powder is made from a blend of pea protein, brown rice proteins and a combination of whole grains including millet, quinoa, amaranth as well as seeds like chia, flax and lentil,” says Valdez.
Per serving : 130 calories, 2 g fat, 190 mg sodium, 12 g carbs, 2 g sugar, 20 g protein
4. RSP Nutrition AvoCollagen Protein Powder
Adding powder to smoothies is nice and all, but this powder can be baked into peanut butter bars, tossed into tomato sauce, and mixed right into oatmeal.
Plus, “One scoop has only 100 calories and no sugar since its simply pure protein which makes it a perfect addition to any recipe to increase its nutrient density,” says Kristin Kirkpatrick, RD.
Per serving: 100 calories, 0.5 g fat, , <1 g carbs, 0 g sugar, 115 mg sodium, 0 g fiber, 23 g protein
6. Ancient Nutrition Bone Broth Protein Powder
Per serving: 90 calories, <1 g fat, , 2 g carbs, 1 g sugar, 150 mg sodium, n/a g fiber, 20 g protein
7. Isopure Whey Protein Isolate Powder
It’s simple: Tasty protein powders are often hard to come by. But “Orgain is a superior option,” says Lisa Moskovitz, RD, CEO of The NY Nutrition Group, a private New York City-based nutrition practice. Snag this one when you want a good protein powder with zero artificial ingredients or sweeteners.
Per serving: 150 calories, 3.5 g fat, , 14 g carbs, 2 g sugar, 140 mg sodium, 3 g fiber, 21 g protein
Recommended Reading: What Are The Best High Protein Foods To Lose Weight
Your Muscles May Repair Faster
A complete protein is made up of all 20 amino acids. Amino acids can be split up into two categories: essential and nonessential . The nine essential amino acids cannot be made by your body and thus need to be consumed to create a complete protein structure. When you eat protein, it is broken down by its amino acids. Each specific compound goes forth and performs its unique job in the body. Fun fact: Every single cell in your body contains some form of protein .
When you lift weights or work out, you are essentially damaging your muscle fibers. As a response to the imposed demands, your muscle fibers can grow back stronger. This is what leads to muscular hypertrophy, per Healthline. If you provide your body with plenty of protein, your muscles will have most of the tools that they need to repair optimally .
However, if you drink only protein shakes, your body will likely miss out on micronutrients. Many micronutrients are most available in colorful, nourishing, whole foods. By bypassing these health-boosting nutrients, you’d ultimately be doing your body a disservice by not providing all of the elements needed for a full recovery .