Pure Protein 100% Whey
If youve ever walked down the aisles of a major supermarket or pharmacy, youve likely come across a Pure Protein product. Theyre pretty famous for their protein bars and powders, and for good reasonthey offer everything youd expect from a whey protein product.
Every scoop of Pure Protein contains 23 grams of 100% whey protein with 3 grams of sugar and 2 grams of fat, positioning somewhere in the mid-tier range of products.
If you are trying to limit cholesterol, though, we should note that its pretty low on the spectrum with only 40 mg in each serving.
Taking a look at the ingredients, youll find:
- Whey concentrate
- Natural flavorings, such as cocoa
- Soy lecithin to help it blend smoothly
Along with protein, each serving also contains 161 mg of calcium, 114 mg of phosphorous, 17 mg of magnesium, and 170 mg of potassium. These minerals help support healthy bone growth and make up a large portion of your daily requirements.
Although its ingredients are pretty simple, theyll get the job done. Be warned, though, this product isnt safe for athletes with soy allergies or lactose intolerances. Its also not a smart choice for anyone who struggles to digest protein, as it lacks added enzymes like papain.
How To Track Your Keto Macros
For tracking your keto macros, a variety of options are available. If youre old school like some of us here at Team Keto, you can simply keep a journal handy and write down how much protein, fat, and carbs you eat throughout the day.
Nevertheless, its the 21st century and technology makes it easier than ever to track your keto macros without having to carry a journal and pen around all day.
One of the most intuitive and user-friendly smartphone apps for tracking your keto macros is MyFitnessPal.
The process of tracking your keto macros is pretty straightforward. For beginners and those new to the keto diet, we strongly recommend that you plan out your macros for each meal/snack ahead of time. From there, you can basically reverse engineer your daily diet by selecting food choices and serving sizes that fit those macros.
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What Should You Mix Protein Powder With
Theoretically, you can mix protein powder with just about any liquid but most athletes use either milk or water. We recommend using one of the following three beverages. Each has its benefits, which weve explained below:
- Water Protein powders easily mix with water and water is completely calorie-free. This makes it an ideal choice for anyone trying to lose weight. The only downside is that water-based protein beverages tend to taste less pleasant and, understandably, have a watery consistency.
- Milk Many athletes prefer to mix protein powder with milk. Its creamier and tastes much better than water but it also contains more calories, sugar, and fat. If you are trying to lose weight, we recommend that you use low-fat skim milk or carefully track your calories.
- Plant-based milks If you want a happy medium between water and dairy, we recommend using a plant-based milk. Almond and soy milk are both low-fat and contain fewer calories than milk but they provide the rich creaminess youd expect from dairy.
If you want to get a little more experimental, you can also try adding protein powder to a fruit smoothie or to some Greek yogurt. We recommend using unflavored varieties, as chocolate likely wont taste nice in a smoothie. Some other fun ways to use protein powder include:
- Adding it to high-fiber oatmeal in the morning
- Flavoring your pancakes with it
- Using it as creamer in your coffee
- Whisking some unflavored protein powder into your scrambled eggs
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The Best Protein Powder For Weight Loss You Can Buy Right Now
One of the most popular and well priced on the market, this no-frills protein powder does what it says on the tin. Its low fat, low sugar and high protein per scoop. It comes in loads of flavours , tastes good, mixes well and has great energy-boosting macronutrients.
Whats more, whey protein has been scientifically proven to aid weight loss a study of overweight people supplementing their diet with it found that they lost more weight and gained muscle mass than those who didnt. The same research revealed that whey protein users also enjoyed a reduction in their blood pressure and cholesterol!
Whey is effective in boosting weight loss because of its ability to decrease appetite and make you feel fuller, meaning youre less likely to overeat.
One potential downside is that this protein powder contains acesulfame potassium , said to be 200 times sweeter than sugar – but it’s relatively harmless at low levels.
MuscleTech Nitro-Tech Ripped is super high in whey protein and packed with fat-burning ingredients including scientifically tested weight loss ingredient C. canephora robusta, a non-stimulant green coffee bean.
It also has L-carnitine in it – a favorite with athletes who credit it for helping them burn fat and prevent muscle fatigue. This amino acid derivative plays a significant role in boosting the bodys metabolism, which in turn can aid weight loss. It does this by transporting fatty acids into your cells for energy.
Orgain Organic Plant Based Protein
Although the first three products listed here are all whey protein powders, we understand that not all athletes can consume dairy or animal products. For that reason, we wanted to introduce an all-natural, organic plant-based protein powder.
Orgain Organic Protein is completely vegetarian and vegan friendly, made from all-natural ingredients, such as:
- Acacia gum
- Vitamin K 70 mcg
- Phosphorous 250 mg
Despite its high vitamin and mineral content, we did have a few complaints about Orgain Organic Plant Based Protein.
First, it contains more fat and sugar than all other products listed so far, with less protein. One serving of Orgain Organic Protein contains 3.5 grams of fat and another 6 grams of sugar. This makes it less effective for anyone trying to lose weight. Its also a bit high in sodium, with 180 milligrams in each serving.
Finally, it relies on stevia and sugar alcohol for added sweetness, both of which have been shown to cause digestive problems and cramping in certain populations. If this isnt a problem for you, you may enjoy Orgains three flavorsChocolate, Vanilla, and Peanut Butter. Find it on Amazon and try it out today.
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 Whey Protein Is And Why People Use It
Whey protein is derived from whey, which is more than just a line in a nursery rhyme. Whey is the watery milk substance that separates from curds in the production of cheese, and whey protein is the protein this liquid contains. Dried whey protein is also sometimes used as a binding ingredient in processed meats and other food products.
Most whey protein comes in powdered form. Its often sold in tubs with scoops you can use to measure out portions for individual shakes and smoothies, giving you an extra boost of drinkable protein, notes the U.S. Department of Agriculture’s MyPlate guidelines. Some formulas are even flavored, so you can simply add water and drink it.
The most common reason people take whey protein is to help boost their athletic performance. In such cases, the protein is taken after a workout, so the amino acids can help the body increase muscle mass and strength, and potentially improve muscle recovery. Whey protein may also be recommended for people who are protein deficient.
But before whey protein transforms into the powder supplements that many athletes depend on, it goes through a multistep process. Cows milk is transported to a facility for separation. During separation, enzymes help start the cheese-making process, in which the curds and liquid whey separate. The liquid whey is then extracted and processed.
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How Does Collagen Help You Lose Weight
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If youve heard about the trend of using collagen protein, you may be aware of some of the benefits. You may also wonder how does collagen help you lose weight. There are a few key ways collagen can help you lose weight. These include:
- Collagen can help you feel fuller, so you might eat less.
- Using a supplement can help you avoid injuries and aches and pains that could prevent you from working out.
- Taking a collagen supplement may help reduce your appetite
- There is some evidence using a collagen supplement can help you retain muscle mass which will allow you to be leaner and burn more calories
While that gives you a quick answer to the question of how does collagen help you lose weight, theres more to it than that. The following gives you an overview of how collagen helps you lose weight, but also more details about using a collagen supplement such as other benefits it can have for your health and appearance.
Forms Of Collagen Supplements For Weight Loss
When making collagen supplements, collagen is extracted from the bones and tissues of animals like chicken, cows or fish processed into a usable form, then poured into capsules, mixed into lotions or sold as-is. The main goal of these supplements is to help your body regenerate collagen, and some common types of collagen supplements include:
- Gelatin: Gelatin is made by cooking collagen until it degrades and forms smaller proteins.
- Hydrolyzed: If the collagen is broken down further into amino acids, it becomes hydrolyzed collagen
- Undenatured: Undenatured or intact collagen has not been broken down, unlike gelatin or hydrolyzed collagen.
Capsules are one of the most portable and convenient ways to take collagen, though many people taking collagen for weight loss choose to incorporate collagen powder into food and drinks since it doesnt gel. Whether you prefer the convenience of a pill or the flexibility of adding collagen to your meal prep plans, there are plenty of reasons to add collagen to your diet.
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Useful Tips To Help You Lose Weight
If youre currently trying to slim down, youve likely tried a handful of tactics with few results. We can recommend a few basic guidelines to help your body achieve a caloric deficit without throwing yourself into starvation mode.
Apply these tips to your diet/workout routine, and youll see the difference in no time.
1. Track Your Caloric Intake
If you want to lose weight, you will need to reduce your caloric intake. You can do this by tracking your caloric intake using a food diary or online tool. This will help you be more mindful of the foods you are eating and the number of calories they contain.
Although the number of calories you need each day depends on your age, sex, and activity level, you should aim to consume between 1,200 and 1,600 calories per day if youre trying to lose weight. You can calculate your caloric needs using a calculator to determine exactly which foods you should eliminate.
2. Get Plenty of Exercise
Exercise is a great way to improve your overall health and fitness, as well as your mood. When you exercise, your body needs more energy and burn more calories.
After several weeks of regular exercise, you will start to see a change in your body composition as you lose body fat and gain muscle. You will also have more energy and feel better mentally and emotionally.
Exercise releases endorphins, making you feel happy and improving your mood. This can significantly improve your confidence and motivate you to continue your diet and exercise routine.
How Much Protein Is Needed
Along with carbohydrates, fibre and fat, protein is whats known as a macronutrient. This means the body requires a lot of it to stay healthy.
In developed countries such as the UK, people tend to get enough protein from their daily diet to maintain a well-nourished body and maintain healthy bodily functions.1
If your body isnt getting quite enough protein, it has ways of letting you know. Look out for these signs:
- hair, skin and nails that are dull, flaky and dry
- muscle weakness
- loss of muscle mass
For adults, the general daily requirement is 0.6g of protein per kilogram bodyweight.2 So if you weigh 80kg, youd need around 48g protein daily to stay healthy. Increasing your protein intake might have benefits if youre trying to lose weight.
Those participating in regular exercise, particularly heavy forms of exercise such as strength training, can get more protein.
The upper limit is 2.2g per kg of body weight.3 This is only recommended if the goal is to gain muscle, as this much protein is likely to mean too many calories if youre trying to lose weight.
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Aim For A Minimum Of 20g Of Protein At Every Meal
Studies have shown that the body requires around 20 to 30 grams of protein at every meal to make sure amino acids are absorbed into the muscles. So, you should spread the protein you take over two or three meals instead of taking most of it in a single meal if you intend to build your muscle mass.
But can you consume too much protein in a single meal?
This is a controversial topic, with only a few studies to answer this important question. Two 2019 studies suggested that taking 20 or 30 g of protein per meal promotes muscle growth.
But incorporating more protein in a meal did not immediately improve muscle growth. Hence, some people believed this means that anything more than 30 g in one meal was wasted. However, this is not actually what the studies suggested.
Since muscle synthesis is not the only possible benefit of consuming protein, these studies dont indicate that the additional protein is wasted.
Furthermore, questions arise how does eating once or twice per day impact the way the body uses protein? Do low-carbohydrate diets help change this?
Presently, we have no answers to these questions, so its recommended that you take no more than 30 g of protein per meal.
Keto Protein Sources To Limit Or Avoid
While protein is absolutely necessary for optimal health and performance, certain foods with protein are best avoided or consumed only when you have no other choices available for example, you lack time for meal prep. Avoid or limit the following:
- Packaged foods with added sugars
- Protein snacks with too many carbs
- Deli meat and canned foods
- Fast food
Whole foods are always better, so strive to consume them more often. Prepping your meals in advance will ensure you eat whole meals and meet your weight loss and body composition goals on keto.
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Can You Reach Ketosis On Lazy Keto
Youre unlikely to reach ketosisthe state in which your body burns fat for energy instead of glucoseon a lazy keto diet.
Reaching ketosis requires a diet of very few carbs and lots of fat. This helps to train your body to use fat as its primary energy source. It also requires a controlled intake of protein. As the body is able to convert protein into glucose , eating too much protein can tip the body out of ketosis.
Without tracking protein and fat, its pretty hard to eat the perfect ratio of ketosis-inducing macronutrients. For this reason, lazy keto may not promote weight loss quite as intensely as the traditional keto diet.
But that doesnt mean lazy keto is pointless. Watching your carbohydrate intake can naturally help you to improve the overall quality of your diet, achieve a calorie deficit and lose weight. Low-carb diets can also help to suppress appetite and food cravings, which makes it so much easier to avoid unhealthy foods.
And lets not forget that the best diet for sustained weight loss is the one that you can stick with. If you feel good on a lazy keto diet, find it easy to follow and get the results youre looking for, being in ketosis isnt really necessary.
Raw Egg Protein Shake
The raw egg protein shake is not only important for weight loss but also muscle building. The main ingredient of the homemade protein shake is raw egg, and you must ensure that the eggs you use are of good quality. The shake is made by mixing 1 raw egg including its yolk, ½ avocado, ½ cup of milk or coconut milk, 1 banana, 1 teaspoon of honey, and ½ teaspoon of cinnamon. To prepare, place all the ingredients in a blender and blend them .
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Amino Acids Boost Muscle Growth
Leucine plays a key role in stimulating muscle growth in the body. This is why many athletes choose to increase their intake of this and other amino acids when training by adding whey protein to their diets.
As your muscle tone improves, its likely youll see positive body change, even if your overall mass isnt affected, making it appear as if you have lost weight.
Warning! Whey protein may not be a wonderful idea for everyone, especially those with reduced kidney function or taking certain antibiotics. If in doubt, check with a medical professional first.
Homemade Protein Shakes For Weight Loss
Why buy protein shakes when you can make them at home? Sometimes you may not trust the protein shakes that are made in a factory, or you may not have the money to buy the shakes day after day. Worry not because there are several homemade protein shakes you can try.
But, are pure protein shakes good for weight loss?There are many benefits other than weight loss to be expected from the homemade protein shakes below:
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