Do Meal Replacement Shakes Cause Side Effects
Meal Replacement shakes are, as their name suggests, replacements for your daily meals or snacks. They are an alternative form of nutrition and can be used to replace whole foods or solid food on days when you are extremely busy.
These meal replacement shakes are completely safe, and they provide essential vitamins and minerals, proteins, and other nutrients in easy-to-make shake forms.
Do More Than Drink Whey
While whey protein shakes can help you lose weight, it’s not a good idea to make them your sole strategy. You should still work out with weights and do aerobic activity to burn calories and encourage lean muscle mass retention. Whey protein is a complement to exercise, not a replacement for it.
Whey protein weight loss also occurs when you carefully calculate your overall food intake and remember to include the calories from your shake in your total daily caloric plan.
Although weight loss is a complicated process, eating fewer calories than you burn usually leads to a loss of pounds. Generally, cutting 500 to 1,000 calories from your overall intake results in a 1- to 2-pound-per-week loss. Standard weight-loss calorie intake is between 1,200 and 1,500 calories per day, according to Endotext in 2015.
If you have a body mass index of 35 or greater, you may benefit from medically-supervised weight loss that reduces your calorie intake even further. If you do choose such a plan, ask your physician if whey protein shakes fit into your regimen.
Optimally, create a calorie deficit by burning extra calories and eating less. For example, do a workout that burns about 250 calories per day and cut 250 calories from your diet to lose approximately 1 pound per week.
How Protein Powder Helps You Lose Weight
When athletes first start taking a protein powder, they often do so to gain more muscle mass. Yet, protein powders can also effectively help you lose weight.
Protein is a complex macronutrient that plays many roles throughout the body. Find out here how it can help you burn fat and also fight off hunger.
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Will Protein Shakes Help Me Feel Less Hungry
Researchers have shown that protein helps manage appetite by altering hormone levels that affect appetite. It can also help you feel fuller for a more extended period .
In one study, men who had protein at breakfast ate an average of 112 fewer calories at a buffet luncheon and 400 less in the subsequent 24-hour period, Medical News Today reports.
Since eating protein will help you feel more full, youll automatically find yourself reaching for snacks less often, helping you to eat fewer calories throughout the day, MNT adds.
In fact, one study in Obesity of overweight men showed that those who upped their protein intake to 25% of their daily calories reduced their cravings by up to 60% and cut late-night snack consumption in half.
Another study in Appetite of athletes who were participating in resistance training showed that when they drank protein shakes containing whey protein, they rated their hunger at 50%-65% lower than without the protein shakes.
Takeaway: Protein shakes can help you feel less hungry so that you reach for snacks less often and eat less at regular meals.
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What’s In Protein Shakes
Whats in a protein shake is up to you. You just need to choose your protein powder and your liquid of choice. Protein powder itself is literally a protein source whether thats whey, soy, pea or another thats been powdered.
The simplest type of protein shake contains just protein powder and water or milk.
The other end of the scale sees more complicated protein shakes with peanut butter, Greek yoghurt, oats, fruit juice or chia seeds.
Adding dried fruit, nut butters, cocoa powder, etc, ramps up the calories significantly and can turn your weight-loss protein shake into a weight-gain one.
Be sure to check the ingredients, as some protein powders also contain carbohydrate-heavy thickeners or sugar which could be detrimental to weight loss.
Be warned – protein powder on its own isnt known for its great taste, so it usually comes flavoured. Most people use milk or plant-based milks in their protein shakes for a thicker consistency. Use water or reduced-fat or skimmed versions of your favourite milk to keep the calories down.
Ice cubes are often used to help thicken protein shakes, too. Simply add them to the blender while you whizz up the powder and your liquid of choice.
Optimum Nutrition Gold Standard Hydro Whey
Anyone familiar with protein powders has likely already heard the name Optimum Nutrition. Their products are well respected within the bodybuilding community and for good reason.
As its name suggests, Gold Standard Hydro Whey is the gold standard of what a quality protein powder should be.
Each serving of Gold Standard Hydro Whey contains 30 grams of protein and an added 8.8 grams of branched-chain amino acids. Compared to normal Gold Standard Whey, the hydrolyzed variety contains 6 more grams of protein in each serving, helping you feel fuller faster and for longer.
They recommend taking it first thing in the morning or right before a workout to get the best results. Start with a standard 2-scoop dose and mix it with water or skim milk to get the best consistency.
It contains sunflower and soy lecithin to help it blend smoothly. However, be careful if you have a soy allergy because its unclear how much soy each serving contains.
Check out Optimum Nutrition Gold Standard Hydro Whey on Amazon today and try it in either Turbo Chocolate or Vanilla Bean flavors.
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Why Should I Drink Protein Shakes If I Want To Lose Weight In The First Place
Well, you don’t have to. But protein shakes are a great way to consume your recommended 30 grams of protein per meal in order to achieve satisfaction and satiety not to mention reap the muscle-building effects of the nutrient.
And protein shakes are also a great way to sneak in fiber , healthy fats, and disease-fighting antioxidants.
Key Lime Protein Shake
Yet another one of the amazing homemade protein shakes for weight loss is the key lime protein shake.
Not only is the key lime loaded with essential Vitamin C, the antioxidative properties of this is quite beneficial in handling the unwanted hunger cravings and free radical damage that the body is often projected to.
With a reduced level of oxidative stress, it kick-starts the overall metabolism of the body, thus aiding in weight loss substantially.
How to Make?
Types Of Proteins In Shakes
While foods such as milk, meat, eggs, legumes, and poultry contain a lot of protein, powders and shakes are a high-quality source of protein. They sell these supplements as liquids, capsules, and powders that you can mix with water or any other liquid to complement your diet.
These drinks can be very handy for people trying to hit their daily protein targets or those that do not have high-quality sources of protein at hand. Some proteins in them include:
- Dairy-based casein protein with all essential amino acids
- Dairy-based whey protein, which is quickly absorbed and has all the essential amino acids
- Plant-based hemp protein a rich source of omega-3 and -5 fats but a low source of essential amino acids such as lysine
- Plant-based pea protein low in non-essential amino acids such as methionine and cystine
- Plant-based rice protein, low in essential amino acids such as lysine
While there are brands that will go for one protein source, some mix the plant-based protein sources with the dairy-based ones to enhance the protein shakes amino acids profile.
How Much Protein Do You Need Each Day
Protein is an essential part of a healthy diet, especially if you’re working out. Not eating enough protein can lead to muscle loss, undoing all your efforts at the gym.
“Try to consume about 30% of your daily calories from protein,” says Nicole Hinckley, RD, LD, Speaker and Nutrition Consultant for Protein2o. “Aim for about 25-35 grams of protein per meal and after a heavy workout. Evenly spacing your protein intake throughout the day can help with optimal absorption.”
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What Happens If You Drink Protein Shakes Without Working Out
Protein shakes might be high in calories, even if they’re loaded with protein, and include such delicious things as peanut butter and chocolate. Protein shakes, which are often heavy in luxurious ingredients like peanut butter and chocolate, can pack a punch when it comes to calories.
If you don’t exercise but those protein drinks provide a significant number of extra calories to your diet, you could easily start to put on weight. On the other hand, if you’re working out regularly and using protein shakes as part of a healthy diet, they can help you lose weight or at least not gain any additional weight.
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Understand What Whey Protein Is
Whey is the liquid part of milk that gets separated when cheese is made. If youve ever opened a yogurt container and have seen a watery substance at the top, do not be afraid! This is whey protein.
This liquid substance is what is turned into powder form to create whey protein.
Just in case youre wondering, this process also cuts out the 95% of the lactose. So if youre allergic to dairy, you have nothing to fear.
There are also plenty of plant-based protein powders out there if you want one without whey.
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The Top 8 Best Protein Powders For Weight Loss In 2022
As you start searching for protein powders to help you lose weight, you may be surprised by how many options are on the market.
Save yourself some time by skipping long product reviews and check out our pick for the top 8 protein powders for weight loss.
All 8 brands have been thoroughly tested and reviewed for quality and we can guarantee their effectiveness.
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Benefits Of Protein Shakes With Whole Foods
When chosen correctly or made at home, protein shakes can increase the feeling of fullness and boost your metabolism all while maintaining muscle mass. The problem is that protein shakes for weight loss are often made from processed and inflammatory types of protein with lots of artificial additives.
Here are some dangerous chemicals to watch out for:
Heavy metals (arsenic, cadmium, lead: Were not talking about Metallica here heavy metals can be toxic and cause cancer when consumed in high doses.
Whey protein concentrate and caseinate: Processed and high in lactose, whey protein can lead to bloating and gastrointestinal upset.
Glucose/dextrin: These are other terms for sugar. Glucose and dextrin raise blood glucose levels which, when consumed frequently, can contribute to gastrointestinal distress and diabetes.
Artificial sweeteners : These sweeteners can lead to headaches, migraines, gastric distress and even weight gain in some people.
Trans or hydrogenated fat: Vegetable oils are often used in protein shakes to lend them thickness but many times the oils used are hydrogenated, resulting in inflammation, cancer, high cholesterol, and heart disease.
Thickeners : These thickeners can produce bloating and stomach discomfort in some individuals.
How To Lose Weight With Protein Shakes
Many people try to lose weight with protein shakes. There are many protein powders, pre-measured mixes and commercial drinks that might make this strategy an easy choice. But can you really lose weight with a protein shake diet plan? And if so, what’s the best protein powder for weight loss?
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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
Tips For Adding Protein Shakes To Your Diet
Weight loss and wellness plans can be simplified down to one simple concept. Eat right, and exercise. And this can easily be done with a routine that includes a protein shake. The first step in adding shakes to your diet is deciding what tastes good to you. In order to commit to a protein shake routine, you have to like what you are drinking. A good blend is 20 30 grams of protein and around 25 grams of fiber mixed in water. Once your body gets used to all the extra protein, switching out the water for milk might be a good option. Keep in mind that not all protein shakes are created equal. There are more than a few that are liquefied candy bars with a few grams of whey mixed in, so they can stamp healthy on the label. Make sure you know what youre buying. After youve found what you like, you can choose to incorporate it into your meal plan in several different ways. You have many different options. These include: · Meal replacement · Post workout · Pre workout · As a snack · First thing in the morning · Before bed Adding protein shakes to your diet to help with weight loss can be achieved in countless ways, and you should stick with what works for you. When you find a healthy protein shake that you like and you can easily stick to drinking, by all means do that.
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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.
What Are The Best Ingredients For A Weight Loss Protein Shake
When you are looking for a protein powder to help you lose weight, you want to find one that is high in protein and low in calories. You also want to make sure that it has all of the nutrients your body needs.
Some great ingredients for weight loss protein shakes include whey protein, casein protein, egg protein, soy protein, and pea protein.
These are all great sources of protein that will help you lose weight and build muscle. Make sure to find a powder that is low in sugar and has no artificial sweeteners.
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