Protein Shakes For Weight Loss
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.
Read more: The Best Way to Lose Weight in One Month
What About Other Protein Supplements Like Soy
Some doctors suggest taking soy protein rather than whey protein. One reason for this is that it is a vegan option for protein. Another reason is that soy may actually fight against diseases like cancer, specifically breast and prostate cancer.
It is important to note that other protein powders have less protein per serving than whey, which means you will have to use more to equate to the same amount of protein. If this isnt a problem for you, then soy may be something you want to consider.
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.
Don’t Miss: Can You Buy Pedialyte On Food Stamps
Why Is Whey Protein Important For Nutrition Supplementation
Building Muscle – Increase your protein intake and BCAA’s by taking Whey Protein Supplements.
It’s the single main reason a vast majority of people who supplement whey protein take it.
Protein is one of the building blocks of muscle, in particular the parts of the muscle that cause contraction. When you exercise or weight train you are causing your muscles to expand and contract repeatedly under stress.
This causes tiny minute tears in the muscle fibers and connective tissues. Your body then tries to adapt to the added stress and workload by activating chemical pathways that increase the rate of protein synthesis into your muscle fibers. This response is what cause muscle growth, development and the strengthening of ligaments.
Of all factors we have studied when it comes to hypertrophy , taking larger quantities of Whey Protein has been the single most conclusive factor
You get various types of proteins from many of the whole foods we eat, from chicken breasts to soy, and everything in between. But supplementing your protein intake with whey protein can be an easy way to increase your protein levels and make sure that your body is getting a full spread of BCAA’s. To read about our five favorite whey protein companies and their supplements, scroll down to the bottom of this article.
Establish A Weight Loss Program With Goals
When using protein powder as part of your weight loss regimen, you should begin by creating a specific plan with goals for yourself. Determine how many calories you should be consuming each day and how many you need to burn. Then, determine a meal schedule. This plan doesnt have to demonstrate every single thing youll eat every day, but it should be more of an outline or guideline for how to eat to lose weight. You can plan to drink protein shakes in the morning as a breakfast meal replacement or integrate them throughout the day as snacks.
Then, make a list of healthy dinner proteins that you can rotate throughout each night to give your diet variety while consuming foods packed with nutrients. Fatty fishes, like salmon, and chicken are two great sources of protein you can eat for dinner each night.
Once youve determined how to count your calories and which foods are good to integrate into your diet, you should come up with a realistic goal for how much weight youd like to lose. You can start off small by setting a monthly weight loss goal or go big and decide how much weight youd like to lose in three, six, or nine months.
You May Like: What Does Gold Standard Whey Protein Do
Will Whey Protein Help Me Lose Weight
Whey protein is appealing because it can help you reach your health goals, whatever they may be. Some people use protein shakes to replace a snack or meal throughout the day and reduce their caloric intake. While you have to be in a calorie deficit to lose weight, that doesnt mean you cant do so healthily. Because whey has hunger-suppressant qualities, it can help you lose weight. If you consume it alongside other nutrients, you can reach your health goals.
Protein shakes made with the right ingredients can satiate you for longer so that you can lose weight. While ENU Nutritional Shakes with whey protein can make you feel full, its not just because of the protein choice. If you want to use protein shakes to lose weight, its important to choose a product that has a balanced blend of nutrients.
Protein is one of the three macronutrients. The other two are carbs and fats. When people think about the last two macronutrients, they rarely think of weight loss. However, carbs and fats can help you lose weight safely. Healthy weight loss can be achieved through diet and exercise. The complex carbohydrates in ENU Nutritional Shakes with whey protein give your body the energy it needs to thrive and perform during exercise. Fats protect your bodily functions and keep vital organs safe. Though whey protein can suppress hunger on its own, it can safely promote weight loss if paired with the right ingredients.
Protein Shakes May Help With Weight Management
Proteins effect on metabolism, appetite, and muscle mass may also keep you from regaining weight once youve successfully lost it.
A study from 2005 found that when participants who had lost weight from a specific diet program were given 30 grams of protein in addition to their regular diet during a weight management period of 6 months, they regained less weight than participants who didnt have the supplemented protein .
A 2015 literature review suggests that higher protein intakes appears to improve both weight loss and weight management. Yet, researchers caution that full adherence to a higher-protein diet and other lifestyle factors are usually required for this improvement .
Additional protein, whether from shakes or whole foods, can help minimize the amount of weight you regain after weight loss.
Read Also: Can You Buy Nutrisystem At Walmart With Ebt
Can You Take Whey Protein Instead Of Eating
Most registered dietitians and nutrition and sports organizations believe that eating healthy whole foods rather than whey protein is always preferred when given the option.
According to the American Academy of Nutrition and Dietetics, protein supplements are unnecessary for most people, and even athletes, who require more protein than inactive people, should choose genuine meals over whey and other supplements.
Protein supplements should not be used as a substitute for actual meals, according to registered dietitian Anne Elizabeth Cundiff, who noted in a 2017 interview with Best Food Facts that they might be a helpful dietary complement for those who dont receive enough protein.
Whey Protein Converts Fat To Muscle
Many studies have shown that weight lifting helps gain more muscle on a high-protein diet. The amino acid profile of whey protein makes it much better at building muscle than regular food protein sources such as beef and other protein sources such as soy, casein or egg. In fact, only whey protein significantly improves body composition.
You May Like: Are Protein Shakes Covered By Ebt
What’s The Cleanest Protein Powder
When shopping for a good supplement, you may wonder, what’s the cleanest protein powder? The best way to determine what’s the cleanest protein powder is to read the label carefully. Avoid protein powders that have artificial colors, flavorings and added sugar or artificial sweeteners.
In addition, when preparing your protein shake, be sure to mix your protein powder with fresh, clean ingredients. If you’re trying to shed pounds, for example, simply mix a low-calorie whey protein powder with water and a handful of fruit for a shake that’s not too calorie-dense. A 113-calorie powder made with water and blended with a cup of strawberries, for example, contains just 166 calories. If you’re aiming for weight gain, on the other hand, you could blend a higher-calorie whey powder with whole milk, 2 cups of berries, and add a tablespoon of almond butter for a 662-calorie shake.
How you customize your shake is up to you. You could use different fruits, add leafy green vegetables or use liquids like almond milk, green tea or juice instead of milk or water just count the calories in your whey shake and pair it with a diet to meet your daily calorie target to gain or lose weight.
The Ultimate Whey Protein Guide Contents:
- What is Whey Protein and How is it Made?
- Why is Whey so Popular?
- Why is Whey protein Important for Nutrition Supplementation?
- Does Whey Cause Weight Gain?
- Should You Be Taking Whey Protein Supplements?
- Concentrate, Isolate, Hydrolyzed. Which One Is Best?
- When should you take it?
- Our Top Picks
- Creative “Wheys” To Use Whey
You May Like: Keto Diet Too Much Protein
How To Select And Store Whey Protein For The Best Possible Results
Selecting the right whey protein can be somewhat of a challenge because the market is saturated with different powders, premade shakes, and bars. Also, while the U.S. Food and Drug Administration has deemed whey protein concentrate as generally recognized as safe, a weight loss supplement containing whey protein may not necessarily be FDA-approved. You can ask your doctor for specific product recommendations based on why you want to use the whey protein .
Traditional whey protein powder is made flavorless. These can be added to your everyday drinks. Other types have flavors like vanilla and chocolate, which may be added to water or smoothies for a treat.
Powdered whey protein should be kept in a cool, dry place. While whey protein can withstand temperatures of up to 115 degrees Fahrenheit, humidity can destroy the product. Therefore, a kitchen cupboard or pantry is ideal for keeping the product fresh. Liquid whey protein, on the other hand, may be refrigerated.
Whey Protein Side Effects
- Digestive issues like indigestion or bloating
- Unintentional weight gain
- Acne, due to it being a dairy product
- Low-level exposure to heavy metals, like cadmium or BPA
Supplements are not regulated by the FDA, meaning it is up to the manufacturers to evaluate the safety of the product. For this reason, it’s important to be choosy and informed when it comes to picking a whey protein supplement.
“I highly recommend only purchasing whey protein products that are third-party tested,” says Jones. This means an organization has independently tested the products in a supplement to make sure they are safe.
General advice: An easy way to tell if a food is regulated is to make sure the label says “nutrition facts” instead of “supplement facts,” Jones says.
Whey protein may also interact with certain medications, reducing the body’s ability to absorb some drugs. These include:
- Albendazole: a medication for certain parasites like tapeworms
- Alendronate: an osteoporosis medication
- Some antibiotics like Cipro and Penetrex
Important: Do not consistently substitute whey protein for whole foods. “If you’re always reaching for whey powders instead of real food, you’ll be missing out on the essential vitamins, minerals, and antioxidants that also support fitness, muscle repair, and overall health,” says Jones.
Recommended Reading: Protein Shakes Cholesterol
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 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.
Read Also: Can You Buy Slim Fast With Food Stamps
Effects Of Whey Supplementation On Muscle Mass And Strength
The best-known use of whey protein supplements is for the purpose of increasing muscle mass and strength.
Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.
The ways by which whey protein promotes muscle/strength gain include:
Also, keep in mind that unless your diet is already lacking in protein, supplementing with whey protein is unlikely to have a significant effect on your results.
In a 12-week study in older adults with adequate protein intake, who did resistance training, there was no difference in muscle growth when supplementing with whey protein or carbohydrates .
Therefore, the evidence of whey protein on muscle and strength is mixed, and the results may vary greatly between individuals.
There is a lot of evidence that whey protein is effective at increasing muscle and strength gains, though some studies find no effect.
In one study, eating 25% of the daily calories in protein cut cravings by 60% and reduced the desire for late-time snacking by half .
Whey Protein: A Safe Effective Way To Lose Weight
Whey protein may be a useful aid in your weight-loss efforts, but make sure you use it properly! More protein does not always imply greater or better outcomes it may have the reverse effect.
Stick to the daily suggested consumption and make sure your meal plan includes plenty of healthful whole foods. Consult a licensed doctor, nutritionist, or dietician if you have any questions about including whey protein into your diet.
Also Check: Fat Protein Efficient Metabolism Diet Plan
How Much Does Exipure Cost
The Exipure supplement is available in a variety of packages. The lowest you can buy it for $39 per bottle while ordering the 6 bottles pack.
However, if you are buying a single bottle, it will cost you $59. The price drops if you purchase a large quantity or bottle packages.
Once you access Exipures official website, the pricing of this Exipure is as follows:
- One Bottle of Exipure-$59 + $9.95 on shipping.
- Three Bottles of Exipure- $147 + $9.95 on shipping + You also get two bonuses.
- Six Bottles of Exipure- cost $234 with free shipping and two bonuses.
The recommended dosage is advised to not exceed one capsule daily, out of the 30 in a bottle.
Exipure Weight Loss Supplements Bonus Additions
As long as you have made an Exipure purchase, you are privileged to get the following bonuses:
Bonus #1. 1-Day Kickstart Detox
This is an eBook that teaches you how to Detox, Cleanse, and Flush your organs. These processes aid absorption and kickstart your journey with Exipure. You will get tea detoxification recipes that are easy to make and drink daily. Detoxification is an extra step towards weight loss.
Bonus #2. Renew You
Additional Exipure Products
Fortunately, manufacturers of Exipure have a lot of products that accompany the purchase of their diet capsules. If you find Exipure working for you, which is obvious, then you have a complete list of other health products in the Exipure wellness box to try out.
9 Discounted Bottles of Exipure with Free Shipping