Protein Fills You Up More Than Carbohydrates Or Fats
Of all macronutrients, protein has the highest satiety capacity. Thanks to this, you will usually eat even less food, and you will feel nice and full. This will reliably help drive away the thoughts of the sweet dessert you were craving. This superpower of protein can lead to a spontaneous reduction in total energy intake during the day and almost painless weight loss.
Why Is Protein Powder Good For Weight Loss
As you probably realize, protein powders are very high in protein, which may have you wondering how it can help you drop those extra pounds. In order to lose weight, you must burn off more calories than you are consuming throughout the day, hence the importance of exercising. You want your diet to be comprised of food items that are high in nutrients but low in calories. Highly processed foods, like chips and white bread, often contain a lot of added sugars, which can cause health issues like increased risk of heart disease while also boost your calorie intake without providing any nutrients.
Protein powders are a great snack replacement because they are often low in calories but high in other nutrients your body requires, including protein, calcium, iron and magnesium, amongst others. When purchasing a protein powder, however, you want to carefully examine the ingredients to ensure that there are no artificial ingredients or added sugars. Some companies will mix in sugar to make the protein powder taste better, but it can greatly hurt your fitness goals.
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 (
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.
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.
Also Check: How To Get Protein If Your Vegetarian
What Are Different Types Of Protein Powders
You can make your own protein shake by mixing commercially prepared protein powders with water or milk, or you can buy pre-mixed liquids. This is a convenient option if you dont have access to high-protein foods and have trouble meeting your protein requirements through food alone.
Some protein powders contain a mix of two or more of these types available in the market:
- Whey protein: Isolated from cows milk, quickly absorbed by the body, contains all the essential amino acids.
- Casein protein: Isolated from cows milk, slowly absorbed by the body, contains all the essential amino acids.
- Soy protein: Plant-based protein isolated from soy and contains all the essential amino acids .
- Pea protein: Plant-based protein and contains all the essential amino acids .
- Hemp protein: Plant-based protein that contains all essential amino acids and is a rich source of omega-3 and omega-6 fatty acids .
- Rice protein: Plant-based protein that contains a lower proportion of the essential amino acid lysine.
Protein Is The Easiest Simplest And Most Delicious Way To Lose Weight
When it comes to fat loss and a better looking body, protein is the king of nutrients.
You dont need to restrict anything to benefit from a higher protein intake. It is all about adding to your diet.
This is particularly appealing because most high-protein foods also taste really good. Eating more of them is easy and satisfying.
A high-protein diet can also be an effective obesity prevention strategy, not something that you just use temporarily to lose fat.
Over months, years or decades, the difference in your waistline could be huge.
However, keep in mind that calories still count. Protein can reduce hunger and boost metabolism, but you wont lose weight if you dont eat fewer calories than you burn.
It is definitely possible to overeat and negate the calorie deficit caused by the higher protein intake, especially if you eat a lot of junk food.
For this reason, you should still base your diet mostly on whole, single ingredient foods.
Although this article focused only on weight loss, protein also has numerous other benefits for health.
How And When To Use
Each manufacturer will have a specific set of instructions on shake dosages and frequencies. When people are ready to drink a shake, they simply need to shake the bottle, and it is ready for consumption.
Although there is debate about when to consume a protein shake for muscle gain, a person should consider drinking it within 1 hour of their workout.
For people looking at protein shakes to lose weight, they may consume them instead of a meal or with a small amount of food. However, it is important to ensure the shake contains other nutrients beyond protein to help a person maintain a healthful diet.
What Should I Look For In A Protein Powder If I’m Trying To Lose Weight
First things first, Byrd suggests looking for a protein powder that is high in fiber, high in protein, and low in carbs. “These types of protein powders will help keep you full longer, curb cravings, and help prevent sugar highs and crashes during the day,” she says.
Some other things to keep in mind when making your pick:
Check the label. Make sure you look for something with at least 20 grams of protein, less than 10 grams of total carbohydrates, and at least 3 grams of fiber per scoop. You should also look for protein powders that are naturally-sweetened using ingredients like monk fruit extract, stevia, and natural flavors. “Avoid protein powders that use sucralose, sugar alcohols, aspartame, Splenda, and other artificial sweeteners,” says Byrd. She also suggests avoiding milk powders, milk solids, and gluten, since they are unnecessary fillers that can cause bloating and gastrointestinal issues.
Opt for a protein blend if you’re going plant-based. Whey, casein, or egg-based proteins are complete proteins, meaning they have all nine essential amino acids that allow your body to better absorb and make the most of your protein source. If you’re opting for a plant-based protein, look for a blend these can also feature a complete amino acid profile.
Keeping that in mind, we asked nutritionists for their picks of the best protein powders for weight loss. Here are 17 awesome options.
You May Like: What Foods Are High In Protein That Are Not Meat
What Is Whey Protein And How Does It Aid Weight Loss
Whey protein is the protein contained in whey, which is the watery or liquid part of milk that separates from the curds when making cheese. Two main type of protein can be found in milk – casein and whey . After being separated from curds, whey goes through many processing steps to turned into a versatile powder form, which is usually added to shakes and protein bars. Whey protein is perfect as a meal replacement supplement for those trying to shed extra pounds.
Numerous studies suggest that whey protein can effectively help people manage weight as promotes satiety. A 2008 study, published in Nutrition & Metabolism, found that overweight and obese adults who supplemented with whey protein lost significantly more body fat and retained more muscle mass than those who consumed no whey.
Additionally, one study published in The Journal of Nutrition in 2011 suggested that whey might offer advantages over certain protein powders for reducing body fat. The researchers found that participants who drank whey ended up with smaller waists than those who were given a soy protein beverage or a carbohydrate-rich drink. Read – Natural weight loss drink: Heres a simple 5-day detox diet plan using lemon and mint tea to lose belly fat
When And How To Take Whey Protein For Optimal Weight Loss
Whey protein can be easily digested and absorbed efficiently by the body. It is usually taken after exercise for muscle building and recovery. The commonly recommended dosage is 1-2 scoops per day.
Generally, whey protein can be consumed by most people without problems, however, individuals who are allergic to why or with kidney or liver issues may want to avoid it.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
Get the Latest health news, healthy diet, weight loss, Yoga, and fitness tips, more updates on Times Now
You May Like: Can You Get Protein From Vegetables
Klean Athlete Whey Protein Isolate
This option is also high in protein with 20 grams per scoop, and also offers electrolytes for athletes, which can come in handy as a replenishing drink post-workout, says Garcia.
This would be best used for recovery to reduce the likelihood of sugar cravings and energy crashes that lead to excessive snacking or overeating at meal times later in the day, she explains. Mix one up and drink right after a sweat session for max benefit in the muscle-building and craving-crushing departments.
Benefits Of Protein Shakes
There are two main reasons people drink protein shakes: to build muscle and to lose weight. Getting enough protein is crucial for adding mass, because it’s the building block of muscle. The stress of resistance training damages the muscle fibers after training, the body repairs the damage and builds new muscle. A protein-packed, post-gym shake can kick start that process.
But if you’re not exercising, you’re probably not trying to build muscle at least not successfully. But maybe you’ve heard that protein shakes without working out will help you lose weight. That’s just snake oil. Drinking protein shakes won’t help you lose weight unless they are part of an overall healthy, calorie-controlled diet .
Protein itself in any form may aid weight loss, however. Of the three macronutrients carbohydrate, protein and fats protein is the most satiating nutrient. According to a review article published in Annual Review of Nutrition in July 2016, a higher protein intake can reduce hunger to help control calorie intake.
In a study published in June 2017 in Obesity Facts, participants with metabolic syndrome who adhered to a high-protein diet lost significantly more weight than those who ate a standard-protein diet.
Read Also: What Are Protein Foods For Breakfast
How To Best Take Protein Powder
When it comes to having protein shakes, timing is everything. A review of 34 studies found that protein powder can promote either weight gain or weight loss, depending on when people took it. In general, protein powder should be taken with meals, when it promotes weight loss. Having a protein shake in between meals will cause the opposite to happen .
Its also important not to add too many extra calories to your protein shake. Firstly, you need to make sure your protein powder itself doesnt contain extra calories. These will mostly be in the form of sugar that some manufacturers use to sweeten their powders.
When you make your shake, adding milk, fruit, yogurt, or honey will add a lot of empty calories that will ruin some of the benefits youre trying to achieve. The best way to have a protein shake is straight, with water. If you want to add a little something to make it tastier, thats up to you, but keep it reasonable.
As for what kind of protein powder you choose, it seems like there isnt a whole lot of difference. Whey protein powder is absorbed more quickly than casein or soy, so the latter two may help you stay full for longer. But the evidence shows that the type of powder you use has little difference on weight loss outcomes in the long term .
Its also important not to rely solely on protein powders for weight loss. Like all dietary supplements and strategies, they work best in conjunction with regular exercise and a balanced diet.
Naked Nutrition Egg White Protein
Naked Nutrition uses clean ingredients and non-GMO eggs, and the only other ingredient is sunflower lecithin,” says Collingwood. “It doesnt have any added sweeteners or colors, and it packs 25 grams of protein for 110 calories.
Per serving: 110 calories, 0 g fat, , 2 g carbs, 0 g sugar, 380 mg sodium, < 1 g fiber, 25 g protein
Don’t Miss: How Many Grams Of Protein In Oat Milk
Will Protein Powder Give Me Energy
At the end of the day, protein powder contains calories and calories mean energy for the body to burn. If youre used to having no breakfast and start drinking protein shakes in the morning, you might feel a difference in energy. Depending on the protein product, some supplements contain caffeine or B vitamins to give a bigger boost in energy.
What Are The Benefits Of Protein
With weight loss often comes something less desirable: decreased muscle mass. When your body starts to lose muscle, your body compensates by slowing your metabolism, which in turn causes you to burn fewer calories per day. Because protein is essential to building and maintaining muscle, bumping up your protein consumption in combination with frequent strength training can help prevent unwanted muscle loss and weight plateaus.
Generally speaking, burning more calories than you consume causes you to lose weight. When a high protein diet is combined with a strength training program, you are able to build muscle and speed up your metabolism. This is because muscle burns more calories than fat. Protein also affects digestion: 15-30% of calories coming from protein sources are burned during digestion compared to only 5-10% of calories coming from carbohydrates!
Some other benefits of protein and protein shakes are decreased hunger and appetite. One of the most tricky parts of staying on a diet is keeping cravings at bay, especially when youre cutting a significant number of calories from your normal eating routine. When your body gets enough protein, levels of appetite-reducing hormones are increased, while levels of hunger signaling hormones are reduced. These hormonal changes help keep you feeling full for longer, which in turn helps you avoid excessive snacking.
Recommended Reading: What Is The Best Collagen Protein
Avoid Protein Powders High In Calories And Added Ingredients
Protein shakes are so valuable when developing a weight loss routine because they are low in calories, but some protein powders with added ingredients may end up including more calories than you think. Carefully research and learn about different protein powders and read up on their ingredients to ensure that youre not using one with high calories or unhealthy artificial ingredients.
How Is Whey Protein Unique
Whey protein has the highest possible protein digestibility corrected amino acid score , a measure of both how well a protein is digested and how well it supplies the amino acids you need. Compared to other sources of dietary protein, whey protein goes down easy and is taken up quickly.
In addition, whey protein is a complete protein, meaning it contains all the essential amino acids. Essential amino acids are aminos your body can’t produce, that you have to get through food or supplements. Whey also contains more branched-chain amino acids than any other source of protein, particularly leucine.
You May Like: Can You Put Protein Powder In Overnight Oats
Determining The Best Protein Powder For Weight Loss
So you want to lose a few pounds and heard whey protein powder may be a good idea.
You heard right, a good source of protein can aid nearly all aspects of weight loss.
- The Ketogenic Diet requires significant protein.
- And high protein diets overall are considered healthy .
Basically, high protein diets work well to burn fat and improve your shape.
But shakes arent all fun and games. Youve got to choose your protein powder wisely or else it can actually make you fatter
Here, were going to cover the dos and donts of taking protein powders for weight loss. This is relevant for both men and women wanting to lose weight in a healthy way.
Vegans And Their Lifestyle
A vegan doesnt consume or use any animal-derived products. They help maintain a healthy lifestyle and stand for cruelty against animals.
Here are a few reasons why people choose veganism:
- They believe the fact that animals should be free and happy
- Improve their health and body
- Protect the environment and sustainability
- They have a greater sense of social responsibility
Going vegan can have many health benefits like:
- Vegans consume more plant-based products. Hence, a vegan diet is richer in certain beneficial nutrients.
- Vegan foods help burn calories faster.
- Veganism is mainly advisable for people with Type-2 diabetes and kidney-related disorders.
- A vegan diet can prevent different types of cancers and cardiovascular diseases.
- Consuming vegan protein powder gives better muscular strength and stamina.
Read Also: How To Dissolve Proteinase K
Related: A Girls Guide To Using Protein Powder
Seriously?! Getting that much protein can be a struggleespecially for women who aren’t interested in living on chicken breasts.
Enter, protein powderwhich is way more versatile than you probably think. In fact, this magical stuff can be the secret ingredient in weight-loss friendly snacks, baked goods, soups, dips, and more.
Check out these 15 nutritionist-approved hacks to hit your protein and weight-loss goals.
1. Sub out up to a quarter of the flour in pancake, waffle, or muffin recipes with protein powder. Try a flavored tub if youre feeling extra creative.
2. Combine three tablespoons of melted butter and 20 marshmallows in a saucepan over heat until totally metled. Then, throw in two cups of ProMix Protein Puffs and a half cup of toasted coconut. Press the mixture into a greased pan and let cool. Top it off with a dusting of matcha for a protein-packed version of Rice Krispies Treats.
3. Use the blender to whirl a quarter of a scoop of vanilla whey protein powder into your morning coffee. Itll get milky and foam up like a cappuccino.
4. Add a scoop of unflavored whey protein powder and steamed, diced broccoli to your regular pizza dough recipe. If you buy the dough pre-made, dust it with protein powder and then knead it to prevent clumps.
5. Mix one scoop of protein powder and one tablespoon of nut butter into your morning oatmeal. Carbs + protein + fat = a perfect breakfast for weight loss.