Double Chocolate Protein Shake For Weight Loss
Nowadays, more people are starting to realize the importance of being more physically active and consuming nutritious food. We all have our own unique goals but the three most common include building muscle/weight gain, fat loss/weight loss, and improving overall health. Out of the three, weight loss is by far the most popular goal and though it may seem like a complicated process, its really not.
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Do Protein Shakes Work For Womens Weight Loss
While many research studies focus on protein shake supplements for men, the benefits also apply to women. Protein will similarly affect ghrelin levels and slow digestion in women, as studies on male subjects have shown.
For women with a lower body mass than the average man who want, to lose weight and remain in a calorie deficit, a low-calorie option may be best. Remember that your protein powder should always be part of an overall healthy diet pattern.
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Elm & Rye Protein Supplement
Image courtesy Elm & Rye
The protein supplement subscription program from Elm & Rye allows you to pick the type, flavor, and amounts of your protein powder. This ensures that you always have the most wonderful protein powder on hand, ensuring that you never run out!
The flavors of Elm & Rye, which include chocolate, vanilla, and cookies & cream, will satisfy your taste buds.
Should You Drink Protein Before Or After A Workout
Having a healthy balance of protein, carbohydrates, and fats in your diet is key. And if you do a strenuous workout, you’ll want to make sure you have enough protein afterward, too.
“If you are considering a protein shake before a workout, try to do so a couple hours before beginning any activity. Consuming protein right before a workout may cause some stomach discomfort because it can slow down digestion,” Hinckley says. “If you are working out within 30 minutes to an hour, choose a carbohydrate-rich snack, such as a banana or crackers. Protein shakes are a great option to refuel your body post-workout to help ensure muscle recovery.”
Here are some of the best protein shake recipes out there to fuel you after a workout and keep your body running strong.
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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.
Why And How To Use Protein Powder For Weight Loss
In an ideal world, youd get all your protein and nutrients you need from a balanced diet. But we understand that sometimes thats unrealistic when juggling work, family, and everything in between. When youre struggling to meet your dietary needs through food, it may be helpful to supplement meals. For instance, if youre still getting to grips with the ins and outs of a plant-based diet and unsure what foods contain protein, then one of the benefits of protein shakes is they will enable you to reach your recommended daily value.
Protein powder also makes sense if youre eating breakfasts or snacks such as smoothies or cereals low in protein. The protein powder will keep your blood sugar stable and prevent cravings, hunger pangs, and dips in energy which are saboteurs of weight loss. When shopping for protein powders, make sure to get minimally processed options with just a few ingredients.
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Other Foods To Integrate Into Your Diet
Aside from protein shakes, there are many other foods that can help you lose weight and gain lean muscle for a more physically fit body. Fatty fish is one of the most important types of protein to integrate into your diet because of the high omega-3 content. The American Heart Association recommends eating a 3.5 ounce serving of fatty fish at least twice a week for optimal health benefits, including decreased risk of heart disease.
Chicken is another protein flush with health benefits that makes for the perfect main course at dinner or lunchtime, particularly because it is low in fat. Throughout the day, you should try to integrate healthy snacks over those void of nutritional value, like chips. Pita and hummus is an excellent snack, which is also rich in protein and low in fat. Nuts are one of the best snacks because they also contain protein along with minerals and vitamins that help support a healthy diet and reduce feelings of hunger.
Why You Need The Proper Amount Of Protein
Protein is vital to leading a healthy lifestyle. Many people who begin a new diet think that eating less, in general, will help them to drop pounds, but as mentioned, you need to be careful about which types of foods you cut from your diet. Protein should never be something you limit when trying to lose weight because nearly everything in your body is composed of protein. Without nourishing your body with this essential nutrient, youll begin to suffer the side effects and put yourself at risk of health concerns like decreased immune system health. Protein also helps to satiate your hunger and reduce cravings throughout the day.
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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.
Choose Your Weapon Er Protein
Its pretty easy to add protein shakes to your routine for weight loss.
The first step, of course, is to decide what type of protein youll use. Vegan or vegetarian? You have plenty of options, like soy, rice, pea, or hemp. For nearly everyone else, whey is a fine starting point.
Next, you need to decide if youll be making your own shakes or buying premade. If you buy premade, be prepared to shell out a little more dough. If youre going to make them, youll need a blender or a blender bottle and other ingredients for the shake, like milk or plant-based milk.
Youll also need to know your daily protein needs. Protein needs vary considerably based on many factors including age, body composition, and health.
Most people need 20 to 25 percent of their calories to come from protein thats about 0.5 grams of protein per pound of body weight . To calculate this, multiply your weight by 0.5 if using pounds or by 1 if using kilograms.
Also, more is not always better! Excess protein can be taxing for the kidneys in people with preexisting kidney disease. Plus, your body will excrete excess amino acids the building blocks of protein and will store excess protein as fat.
If youre slamming several protein shakes a day, youre making some really expensive pee, and you may be sabotaging your weight loss goals.
Eating too little often leads to bingeing and rebound weight gain, so its better to make small changes that will result in lasting weight loss.
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How To Use Protein Shakes For Weight Loss
When it comes to using protein shakes for weight loss, there are a few things you need to keep in mind.
First, make sure youre using a high-quality protein powder. Second, be mindful of the calories in your shake. And third, dont forget to include other healthy foods in your diet as well.
Now that you know the basics, lets dive into the details of how to use protein shakes for weight loss.
Quality is important when it comes to choosing a protein powder. Look for a powder that is low in fat and sugar and high in protein. A good rule of thumb is to choose a powder that has at least 20 grams of protein per serving.
As for the calories in your shake, its important to be mindful of how many youre taking in. If youre trying to lose weight, aim for a shake that has around 250 calories or less. And be sure to include other healthy foods in your diet as well, such as fruits, vegetables, and lean protein.
Protein shakes can be a helpful tool in your weight loss journey. Just be sure to choose a high-quality powder and watch the calories if youre trying to lose weight. And dont forget to include other healthy foods in your diet as well.
Possible Side Effects Regarding Protein Shakes
There are no severe side effects as long as you are taking good quality protein shakes with the correct amount.
However, if you are taking with wrong proportions and increase your dosage without the proper measurements, then you can face the following side effects:
- Reduced appetite
- Increased bowel movements
These are a few side effects that you can face with any over dosage of protein shakes.
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How To Use Premier Protein In Your Coffee
Wondering how you can incorporate Premier Protein into your morning cup of coffee? The way you go about it depends on your personal preferences, but here are some simple ways to make your own Premier Protein coffee.
- Add a splash to hot, black coffee for a bit of extra flavor
- Mix equal parts with iced coffee and add whipped topping for a DIY frappuccino
- Mix an entire carton of Premier Protein with a prepared cold brew blend and use as a meal replacementjust make sure youre getting good, well-balanced nourishment from other meals.
Theres no question that the Premier Protein coffee trend is a popular one, and it can be healthy if used in the right way, especially if youre following the keto diet. Happy sipping!
Next, try one of these 14 low-carb keto smoothies, shakes, and cappuccinos.
The Protein Powder To Use While Breastfeeding:
In my years of helping mamas lose weight while breastfeeding, there was a protein powder missing that was specifically designed for breastfeeding mamas to combat these sugar cravings and fully nourish mamas. I am a firm believer in nutrition for milk supply, so I created Milk Dust. Milk Dust is literally your best friend for lactation and weight loss. It has a milk-boosting herb blend, plenty of protein, sugar-craving-busting herbs like Tumeric, Cinnamon Bark Root and minerals like Chromium which have all been used to balance blood sugar. In addition to all these fabulous items. I hand-picked specific vitamins like Folate because folate is still important during lactation! Almost just as important as in pregnancy. I also hand-picked vitamin B12 for energy, and super foods like Chlorella, Spirulina, Spinach, Blueberries and more. The protein powder is free of soy, gluten, dairy and corn. It is NON-GMO, Vegan and plant-based!! I highly recommend you check it out if you are craving sugar. It is only sweetened with Stevia, Monk Fruit and Organic Cane Juice, which means there is very little sugar, but it is very sweet, so you still get to drink something like a milkshake!
I personally want to get as much nutrition in my protein powder as possible, and I wrote a post talking about the protein powders I think are best for breastfeeding moms because the extra nutrition is so important.
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As A Meal Replacement
If you are very busy and on the go all the time, protein shakes are perfect for you.
They are portable and require no preparation or clean-up. They can be taken just about anywhere you go and you can consume them anytime.
Studies have shown that consuming a higher protein diet versus consuming a lower protein diet can help you gain weight.
If youre not sure, you can always have one before or after exercising as a meal replacement.
Also, if youre going through a weight loss plateau and need to switch up your routine, then you may want to try consuming a shake at this time.
Is A Protein Shake A Good Breakfast If Im Trying To Lose Weight
If its a choice between skipping breakfast or chugging a protein shake, we say go with the shake. We all know that breakfast is the most important meal of the day, but did you also know that eating a healthy breakfast can help promote weight loss, too?
Not only does eating breakfast wake up your metabolism, kick-start your energy, and boost your brainpower, a protein-rich breakfast will also fill you up, decreasing the desire to snack or eat unhealthy meals. People who take the time to eat breakfast are also more inclined to be physically active throughout the day because they have more energy.
One of the biggest benefits of protein powder is the ease with which you can incorporate it into your day. So, if you find yourself skipping breakfast because you dont have time to cook, whip up a protein shake instead. Use our stainless steel protein shaker while on-the-go.
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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.
Importance Of Protein Shakes For Weight Loss
When we talk about protein shakes, the first thing that comes to our mind is their importance for bodybuilders. But what we dont realize is that these shakes can be equally beneficial for people who are looking to lose weight.
Heres why protein shakes can be an effective tool in your weight loss journey:
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High Protein Smoothies For Easier Weight Loss
Get enough protein and start your day right with these high protein smoothies. The recipes include fruit smoothies and other healthy smoothies that offer a nice protein boost.
STOP! You dont need to buy expensive protein smoothies or shakes with unnecessary packaging and waste. You can easily make this collection of high protein smoothie recipes at home that are so good for you!
Choose a favorite and whizz it up for a quick breakfast on the go, knowing you will be kept full and bursting with energy until lunchtime.