Protein Makes You Lose Weight Even Without Conscious Calorie Restriction
Protein works on both sides of the calories in vs calories out equation. It reduces calories in and boosts calories out.
For this reason, it is not surprising to see that high-protein diets lead to weight loss, even without intentionally restricting calories, portions, fat or carbs (
In this study, the participants lost an average of 11 pounds over a period of 12 weeks. Keep in mind that they only added protein to their diet, they did not intentionally restrict anything.
Although the results arent always this dramatic, the majority of studies do show that high-protein diets lead to significant weight loss .
A higher protein intake is also associated with less belly fat, the harmful fat that builds up around the organs and causes disease .
All that being said, losing weight is not the most important factor. It is keeping it off in the long-term that really counts.
Many people can go on a diet and lose weight, but most end up gaining the weight back .
Interestingly, a higher protein intake can also help prevent weight regain. In one study, a modest increase in protein intake reduced weight regain after weight loss by 50% .
So not only can protein help you lose weight, it can also help you keep it off in the long-term .
Eating a high-protein diet can cause weight loss, even without calorie counting, portion control or carb restriction. A modest increase in protein intake can also help prevent weight regain.
Can Women Drink Whey Protein When Trying To Lose Weight
Its no secret that whey protein holds the crown when it comes to building muscle. What you may not know is that whey offers other benefits that make it an excellent addition to your weight management meal plan. Its one of the main protein sources in milk and contains an extremely rich variety of amino acids — the building blocks of protein.
They Can Help Stabilize Your Hunger Hormones
Adding some protein to your favorite smoothie recipe can not only keep you feeling full for longer, but it may also help suppress your hunger hormones and kick those cravings to the curb.
“Whether you use a protein powder, cow’s milk, Greek yogurt, or tofu, you can bolster the protein content which will help you have a satisfying smoothie that also fills you up with supportive calories, rather than empty calories that are lacking nutrients. In fact, higher protein intake increases levels of the appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin, while reducing your levels of the hunger hormone ghrelin. This can help lead to a reduction in calories throughout the day,” explains Lisa Bruno, MS, RDN, founder of Well Done Nutrition.
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How Does The Protein Shake Diet Work
To begin with, protein shakes offer more than just protein. Many manufacturers tend to fortify the shakes with a variety of vitamins and other minerals. Some may even have fruits, vegetables, and other essential nutrients. The important question here is, why are protein shakes good for weight loss?
A link has been established between the consumption of proteins and an increased feeling of fullness. It, therefore, follows that people who include enough protein in their daily diets ought to have fewer food cravings, and hence they will eat less. Some choose to get the protein through shakes. Below is a sample of a protein diet daily meal plan :
- Two protein shakes
- Three small snacks
- One full meal such as dinner
Based on this diet plan, the protein shakes are to be taken in the morning and at lunchtime. This is a very low calorie meal plan which should always be discussed with and monitored by a physician.
Are protein shakes for breakfast good for weight loss? There cannot be protein shakes as effective as the breakfast ones. This is because when you wake up, it is when you are hungry the most and will be tempted to eat a lot. Substituting your normal heavy breakfast with protein shakes already reduces the amount of food you eat. Most importantly, the protein shake will keep you feeling full. Hence you wont be craving more food .
When Should You Drink A Shake For Weight Loss
There is no set time when you should drink a protein shake to help weight loss.
One of the biggest obstacles to weight loss is feeling hungry. Feeling hungry can lead to unhealthy snacking, which usually prioritises convenience over nutritional value. In this case, the best thing to do is use a low fat and low sugar protein shake to suppress your hunger, keep you satiated and stop you from turning to unhealthy options to satisfy your hunger.
If you use a protein shake to bridge the gap between breakfast and lunch or lunch and dinner to prevent unhealthy snacking then this will help you control what you eat and, ultimately, help with weight loss. This can help to control binge eating, which is one of the main causes of fat gain.
It is also a good idea to consume a protein shake post-workout to begin your recovery process and satisfy your hunger. When youve worked out with the aim of losing weight, all your hard work will count for nothing if you consume high calorie, unhealthy options when you leave the gym. A protein shake will fill you up and prevent this.
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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
Navitas Organics Cacao & Greens Essential Blend
“This is a great vegan blend that consists of pea, pumpkin seed, sunflower seeds, flax, and hemp,” says Lauren Antonucci, RD. She also adds that it has added greens for fiber, as well as probiotics for gut health, which solidifies its place on the list of best protein powders for weight loss.
Per serving: 100 calories, 2 g fat , 200 mg sodium, 10 g carbs, 5 g fiber, 2 g sugar, 12 g protein
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Scientific Research On Whey
Whey protein supplementation has a lot of potential to help with weight loss, based on scientific research. For instance:
- In a placebo-controlled study on whey protein and dieting, one group of dieters was given a whey protein supplement, and the other group was given a placebo. The whey protein group lost more fat than the control group, and kept more muscle mass.
- Another study in 2006 found that adding 60 grams of whey protein per day, in comparison to 60 grams of soy protein or 60 grams of carbohydrate, led to decreases in body fat and weight after 6 months.
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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Whens The Best Time To Drink A Protein Shake For Weight Loss
When it comes to using a protein powder for weight loss, its important to consider the best time to have it throughout the day, to ensure youre getting the maximum benefits. We recommend having a protein shake or smoothie roughly 30-45 minutes prior to exercise, which will help to boost energy levels and therefore allow you to burn more calories.
Consuming a protein shake or smoothie within 30 minutes post-workout will provide the body with essential amino acids that will help promote muscle growth, as well as aid in muscle repair. This will allow your body to rest and recover well, which is ideal for those that have weight loss goals and want to train frequently.
New to the smoothie and shake world? Not sure how to make delicious protein drinks to help with weight loss? Read some of our tips and tricks below, to help you create delicious protein shakes and smoothies every time!
Using Protein Drinks Correctly
As with any food or drink, not all protein drinks are the same. According to the Mayo Clinic, most adults require only 46 to 56 grams of protein per day, while bodybuilders generally multiply their weight by 10 to figure out how much protein they need. There’s a huge difference between those two numbers, but as long as you don’t fall below 46 grams per day, you should be fine. Many protein drinks and powders are just milkshakes with a handful of whey powder tossed in, so read the labels before you purchase them.
Homemade protein shakes are simple to make in the blender. Start with nonfat yogurt and either milk, soy milk or nut milk. Add a banana for potassium, and flavor your drink with any combination of fruits and vegetables that you like. Add a scoop of peanut butter or other nut butter or a good quality protein powder and some ice, and you have a frothy, delicious, protein-packed drink to replenish your body after a run.
Do not put raw eggs or raw meat into your protein shakes. No matter how dedicated a runner you are, you’re neither Rocky nor Bruce Lee, and you don’t need the risk of salmonella or e. coli.
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Can You Have A Protein Shake Before Bed Only If You Work Out Regularly
No. Anyone can have a protein shake before bed because it has many advantages. Shakes are a convenient option to ensure youre incorporating enough protein into your diet. Everyone needs a certain amount of protein in their body for muscle growth. The pre-sleep protein shake gives you the added advantage of muscle growth during sleep. It also improves sleep and may help in weight loss.
Can Premier Protein Help You Lose Weight
Manufacturers of protein shakes may claim that their products help decrease body fat or promote weight loss, but protein shakes arent a magic bullet for weight loss. Replacing meals with protein shakes may help you reduce your daily calories, which can help you lose weight.
similarly, Can you heat up a protein shake?
Pour Chocolate Protein Shake and sugar free chocolate syrup or topping into a large microwave safe mug and microwave on high for approximately 45 seconds.
in the same way, Is it bad to drink 2 protein shakes a day? In most cases, drinking two protein shakes per day wont negatively impact your diet. Protein shakes promote muscle synthesis and help to repair your muscles after working out. While most doctors wont recommend supplementing each meal with a protein shake or drinking them too often, two per day isnt dangerous.
likewise What happens if I drink protein shakes all day?
A 2013 review of studies found that consuming more than the daily requirement of protein may lead to problems in the kidneys and bones, as well as increase the risk of cancer. A Consumer Reports analysis also found that some protein drinks have unsafe levels of contaminants.
When should I drink protein shakes for weight loss?
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How Much Protein You Need
So, increasing your protein intake may help you lose weight even if you don’t work out. But how much of an increase?
The recommended daily intake for protein determined by the Food and Nutrition Board of the National Academies of Medicine is 46 grams per day for women and 56 grams per day for men. That’s not much. If you eat three square meals, that’s about 15 to 19 grams at each meal.
However, some experts think the protein RDI is too low. At the Protein Summit 2.0 held in Washington, D.C. in October 2013, over 60 nutrition scientists came together to discuss research on protein and its effects on human health. According to a summary published in the American Journal of Clinical Nutrition in June 2015, the general consensus was that a higher protein intake would benefit not only weight-management but also metabolic health and aging.
In the 2017 Obesity Facts study, the standard protein group ate about 0.8 grams per kilogram per day equivalent to the RDI. The high-protein group consumed 1.34 grams per kilogram of body weight per day. As an example, a 150-pound person eating a standard-protein diet would need 54 grams of protein per day, while a 150-person eating the high-protein diet would need 91 grams daily.
How Much Protein Does The Body Need
According to the Dietary Guidelines For Americans, your daily calorie consumption should be 10 to 35 percent protein. The average rule of thumb for protein consumption is to have 0.5 grams per pound of body weight. So if you weigh 170 pounds, you should have at least 85 grams of protein daily for healthy muscle growth.
However, those who are into intense weight lifting and resistance exercises should consume more protein to make up for the extra muscle tissue breakdown. They should eat at least 0.7 grams of protein per pound of their body weight for sufficient muscle gain.
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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.
Protein Shakes Without Working Out
The average protein shake provides about 30 grams of protein a third of the amount a 150-pound person eating a high-protein diet needs daily. But those 30 grams are easy to get through whole foods. For example, 3.5 ounces of chicken breast has 31 grams of protein, according to the USDA. It also has only 165 calories. Chicken is an excellent source of lean protein for a calorie-controlled, weight-loss diet.
Chances are, a chicken breast is also going to satisfy you more than a liquid shake. According to an article in Trends in Food Science & Technology in February 2015, liquid calories have a weaker effect on satiety and can therefore lead to excess calorie intake.
Whole foods, such as whole grains and vegetables, are also a better source of fiber, another highly satiating nutrient that slows digestion and can delay the release of an appetite-stimulating hormone called ghrelin, according to a review article in Journal of Nutrition and Metabolism in January 2019.
In reality, only a small fraction of the population may benefit from protein shakes people who are very active, older people and people with illness. People who are going to the gym six days a week may need a lot of extra protein for muscle repair and recovery, and they may find it challenging to get everything they need through a healthy diet.
Either way, avoid shakes that have added sugar and other unhealthy ingredients. Otherwise, you should just call that protein shake what it is a dessert.
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What Exactly Is A Protein Shake
There are several popular forms of protein shakes that you can buy pre-made or blend right at home. Most commonly, protein supplements come in powder form and can be added to smoothies, dessert recipes or simply mixed with water.
Plant-based protein shakes made from soy or pea protein are popular among vegetarians and vegans. Although plant sources often provide fewer grams of protein per serving, these picks provide similar benefits to powders made from animal products, according to a January 2019 study published in Sports.