Is Protein Necessary For Weight Loss

Protein For Weight Loss

How To Calculate Your Protein Needs [Weight Loss vs. Fitness]

Before you stock up on protein supplements and diet-friendly high protein snack bars, make sure you know your recommended daily allowance for protein

Nutrition guidelines suggest that a healthy adult should consume 10-35 percent of their calories from protein.

Is more protein better? Eating too much of any nutrient isn’t a good thing, especially when you’re trying to lose weight.

Some scientists believe that when dieters consume more foods with protein, they see greater weight loss results. But researchers maintained protein levels within the recommended guidelines. Three studies have found that dieters who consumed 25% to 30% of their calories from lean protein lost more body fat and substantially increased the number of calories that their bodies burned at rest.

And Why Do We Need It

Well, a part from building our bodies up, it also has some regenerative qualities. If you know all about protein as a buzzword, youll know that its the nutrient of choice for bodybuilders. And for a very good reason. With the effects that it can have on our bodies, protein is often used to grow muscle. But it can also have the same benefits for our skin, hair, and nails.

So ladies, if you lack a certain shine, you know what to do. Protein can do wonders for our body besides just growing muscle.

Protein Preserves Lean Muscle Mass

Several studies show that in times of caloric restriction, protein helps preserve lean muscle mass, while losing more body fat. A study published in the journal Clinical Nutrition compared a high-protein diet vs a low-protein diet, in obese woman to investigate weight loss. The study showed that woman following a 35% protein diet, lost more body fat and preserved more lean muscle mass, than woman following a 20% protein diet .

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What’s A Protein Lover To Do

If you want to maintain a high protein diet, the details matter:

  • Find out from your doctor if you have any health conditions that might make such a diet risky
  • Get your protein from healthy sources such as low-fat dairy products, fish, nuts and beans, lean chicken and turkey avoid proteins sources that contain highly process carbohydrates and saturated fat
  • Spread your protein consumption across all of your meals throughout the day
  • Choose a well-balanced diet that includes lots of vegetables, fruits, and fiber the Mediterranean diet or the DASH diet are good starting points.

Other Circumstances That Can Increase Protein Needs

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Regardless of muscle mass and physique goals, those who are physically active need more protein than those who are sedentary.

If your job is physically demanding or you walk a lot, run, swim, or do any sort of exercise, you need to eat more protein.

Endurance athletes also need significant amounts of protein about 0.50.65 grams per pound of body weight (

This can help prevent osteoporosis and sarcopenia, both of which are significant problems among older adults.

People recovering from injuries may likewise need more protein .

Summary

People who are physically active, as well as older adults and those recovering from injuries, have significantly increased protein requirements.

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The Benefits Of Using The Best Protein Bars

Using protein bars is an easy way to help you grow and maintain your muscles, but thats not the only health benefit to come with it. They can also assist with appetite control, weight loss and metabolism.

Protein bars help to make you feel full and this might help prevent frequent snacking due to a steady energy supply, says Shortt. Multiple studies back this claim. According to a review published in Physiology & Behavior , protein consumption can have a beneficial effect on several different hormones that regulate appetite and blood sugar levels. Furthermore, many protein bars have been specifically designed with dieters in mind. Low in calories and simple carbohydrates, they make a perfect snack for anyone who wants to lose weight and limit their sugar cravings.

Whats more, protein bars can be highly beneficial for our digestive health and immune system by acting like a prebiotic. Protein bars can be a handy source of dietary fiber, says Shortt. They can also cause an increase in the production of short-chain fatty acids . These are a superior source of energy, protection, and maintenance for our gut and help our body to function properly. They also aid in fighting inflammation and improving glucose tolerance.

Not least, certain protein bars are enriched with additional compounds, such as minerals, vitamins, or herbal extracts. As a result, they can be considered as functional meal replacements – in a very convenient, compact form.

Benefits Of Whey Protein

Whey protein has numerous health benefits. Some of them are listed below:

1. Whey protein can help you build muscle mass.

2. It is a complete protein, meaning it contains all the essential amino acids your body needs to function properly.

3. It is easy to digest and absorbs quickly into the bloodstream.

4. It can help you lose weight or maintain a healthy weight.

5. It can help you manage your hunger and control your food intake.

6. It can help you regulate your blood sugar levels.

7. It can improve your cardiovascular health.

8. It can boost your immune system.

9. It can help you fight inflammation.

10. whey protein can help you reduce stress and anxiety.

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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 (

6 ),

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.

Summary

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.

Protein Shakes May Help With Weight Management

How Eating More Protein Helps You Lose Weight

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 .

Summary

Additional protein, whether from shakes or whole foods, can help minimize the amount of weight you regain after weight loss.

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Does It Really Help With Weight Loss

In short, yes. Over the years, theres been speculation over low-fat diets and of course low carb, but putting a focus on what to eat and get more of in your diet instead of what to eat less or could be just the thing youve been looking for.

Not only does a diet high in protein encourage muscle growth and regeneration, but it also speeds up your metabolism. Now I bet thats something you werent expecting. I did say there really was a reason it was considered a superfood group in the world of health and fitness.

And if you thought that the whole muscle building qualities were not for you, you might change your mind when you learn that muscle mass helps to keep calories burning at all times.

Fueling your body the right way gets it working properly, and when its working properly, the calories can be burnt properly. Simple.

But the benefits dont just stop there. Protein for weight loss also helps with hunger. If you find that youre a bit of a snacker and you always seem to be hungry, what are the chances that your vice is simple sugars? Theyre pretty high. A diet high in protein keeps you fuller for longer and cuts out those emotional hunger cravings purely because its much more satiating than carbs and fat.

Protein Helps You Feel Full Longer

One of the biggest things that impedes weight loss is hunger.

People are far less likely to stick with a nutrition or diet plan if they experience high levels of hunger.

Protein is the most satiating of all the macronutrients .

Several different lines of research have all pointed to the same thing: higher protein intakes tend to provide more satiety and less hunger.

For example, in one study, high protein snacks allowed people to go longer between eating and also caused them to eat less at subsequent meals .

Another study showed that including protein into a glass of water decreased hunger compared to water alone .

Depending on the source of protein, there does appear to be minor differences in the exact amount of satiety that protein provides, however these differences are minor and dont really make a meaningful impact for most people .

Currently, there is no consensus on the optimal level of daily protein intake in ones diet with regard to stay full. However, roughly 1.8 – 2.9 grams of protein per kilogram daily appears to provide substantial benefit on satiety .

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Resistance Training Increases Your Protein Requirements

People who engage in weight lifting, other forms of resistance training, and endurance-type exercise likely need more protein than people of the same height and weight who are sedentary.20

If you perform strength training, aim for a protein intake at or near the top of your range, especially if your goal is gaining muscle. A total protein intake of up to about 1.6 g/kg/day may help increase muscle mass.21

However, keep in mind that even with rigorous training, there is a limit to how quickly you can increase muscle mass, regardless of how much protein you consume.

Protein Calories Are Burned More Efficiently Than Other Types Of Calories

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Weight loss coach Stephanie Mansour says protein calories are burned more efficiently than other types of calories. What does this mean? About 20% to 30% of calories from protein are burned while your body is digesting the protein you consumed. This means while you’re simply standing still or walking around.

“Although other types of calories function similarly, this rate is particularly high for protein calories,” says Mansour. “Because these calories are burned during digestion, eating more proteins means burning more calories.”

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Does Protein Reduce Hunger

Hunger is an inevitable side effect of cutting calories, but the type of foods you are choosing might help curb your appetite more than others. Protein is thought to have some well-documented satiating effects, particularly while on a diet .

In one study, consuming 30% of calories from protein caused participants to eat almost 450 calories less per day – leading to twelve pounds of weight loss in 3 months . Some research has even suggested 25% of your calories coming from protein can help curb cravings .

It is no wonder popular high protein diets recommend roughly 30% to 40% of calories come from protein, which would equal out to 150 to 200 grams of protein per day on a 2,000 calorie diet .

How To Get More Protein In Your Diet

Increasing your protein intake is simple. Just eat more of protein-rich foods.

These include:

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Even though eating more protein is simple when you think about it, actually integrating this into your life and nutrition plan can be difficult.

I recommend that you use a calorie/nutrition tracker in the beginning. Weigh and measure everything you eat in order to make sure that you are hitting your protein targets.

You dont need to do this forever, but it is very important in the beginning until you get a good idea of what a high-protein diet looks like.

Bottom Line:

There are many high-protein foods you can eat to boost your protein intake. It is recommended to use a nutrition tracker in the beginning to make sure that you are getting enough.

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Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You’ve Been Waiting For

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Where Can I Get My Hands On Some

Protein is key for healthy weight loss

Well, thats a great question. Proteins can be found in all sorts of food, but the most commonly known ones are animal products. Theyre also the best sources. Meat, fish, dairy, and eggs are packed full of those essential amino acids we talked about earlier and can be a vital part of your diet.

But, if you dont eat an animal-based diet, youre probably thinking this could be difficult for you. And its not. It just means you have to look for alternatives. Foods like quinoa, nuts and seeds, beans and lentils, peas, tofu, and some leafy greens are all options and high in protein.

Making sure that you eat the right amount of protein purely depends on you and your lifestyle. Arguably, statistics say that men require more than women. Based on an average of 0.8 grams of protein needed per kilogram of your body weight, you can sort of work out what you might need.

But thats just a rough estimate. If you have a more active lifestyle, you might want more. You should also take your exercise requirements and goals into account. If youre looking to grow muscle or lose fat, the amount could be totally different again.

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Why Is Protein Important In Weight Loss

You must be trolling your best friend over that glass of protein shake they might be obsessing over every evening after work or you may be secretly trying to do peek-a-boo into your athletic neighbours vegan steak recipe they are making on Wednesday night. You know, there is always something interestingly mysterious about one macronutrient that keeps us on our toes how and why is everyone taking it in high amounts able to get that magazine body?

Protein Yes, that amazing component that makes up most of your body also plays a massive role in weight loss. Lets see all the hows and whys.

A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones. Protein can help you lose weight and belly fat, and it works via several different mechanisms. There is a no-brainer that protein is, in fact, the most important nutrient in weight loss.

Protein Helps Prevent Muscle Loss and Metabolic Slowdown

How The Weight Is Regulating?

Digesting and Metabolizing Protein Burns Calories

After you eat, some calories are used for the purpose of digesting and metabolizing the food. This is often termed the thermic effect of food . Although not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect compared to carbs and fat . If we go with a thermic effect of 30% for protein, this means that 100 calories of protein only end up as 70 usable calories.

Final Word

List of Protein-rich food:

How To Choose The Best Protein Shaker

Every good protein shaker should meet three basic requirements: it should have a secure lid, be leak-proof and allow for easy cleaning. To decide whether a protein shaker is best tailored for you, it needs to have additional features that will seamlessly align with your lifestyle and exercise routine. Professional athletes who spend long hours in the gym will look for traits that may not appeal to elderly hikers, and vice versa.

The first thing to consider is the size and weight of your protein shaker. If you don’t consider yourself to be a fitness fanatic or a passionate bodybuilder, smaller and more portable bottles with no blenders or whisks will suit you just right. But if your intense exercise regime requires you to eat hefty portions of protein on a daily basis, investing in a bigger, more sophisticated shaker will make your fitness routine much easier to follow. If you also regularly take other supplements, such as BCAAs or creatine, having an additional pill compartment or removable container will surely come in handy.

Finally, protein shakers are great for mixing protein blends, but they can serve other purposes too. For example, if you prefer to have a bottle that can also keep your coffee nice and warm, invest in an insulated shaker. Similarly, if you like to mix in some fruit or peanut butter into your protein shake, look into some pricier bottles that come with a built-in blender.

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Myprotein Layered Protein Bar

MyProtein needs no introduction. A household name and a fitness retail giant, it sells everything from dietary supplements to exercise equipment. If youve ever set a foot in the gym, most likely youve come across their products in one way or another. Recently, MyProtein released a new series of layered protein bars and we decided to give them a thorough test.

Layered protein bars come in six different flavors, including all-time classics like chocolate brownie and cookies & cream. Each bar contains nearly 20g of whey and milk protein, 4g of sugar and 9g of fiber, making it a perfect snack for those embarking on a weight loss journey. A single serving of MyProtein bar also provides nearly 171mg of calcium , 2mg of iron and 179mg of potassium .

Although these bars dont contain any synthetic colors or preservatives, they are artificially sweetened with isomalt and sucralose. Its also worth noting that MyProtein Layered bars have hydrolysed bovine collagen listed in their ingredients, which makes them unsuitable for vegetarians. Another downside is the price they are one of the most expensive snacks on our list. However, a draw is that you can purchase individual bars, rather than having to commit to a pack of 12.

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