Q: Is Whey Protein Safe To Use
A: Unless you have an allergy to milk, whey protein is considered safe to consume. Be wary of consuming more whey protein drinks and other supplements though, as this can make your protein and calorie levels too high. Most whey protein foods are used as meal replacements or post-workout recovery fuel.
Are Protein Shakes Good For Weight Loss
Replacing meals with protein shakes can help you reduce your overall calorie intake each day, making you feel full for longer and taking the edge off your appetite. However, its important to remember that protein shakes arent a magic shortcut to losing weight.
Relying too heavily on protein shakes could lead you to miss out on nutrients from regular whole foods, and some shakes are actually quite high in calories. Moreover, when you start to eat solid foods again, it can be easy to gain weight back if you arent careful about what types of foods to include in your diet.
Protein For Vegetarian And Vegan Athletes
Can you be a vegetarian or vegan athlete and meet your protein needs? It is an outdated myth that it is difficult to meet protein requirements from plant sources. Choosing your individual approach to eating needs to fit your lifestyle, whether thats for your individual health needs or other personal reasons.
Additionally, your eating preferences do not need to be labeled. Everything in moderation, right?
Let’s explore this more in detail below and dispel some myths regarding vegan and vegetarian diets.
How Much Protein And Carbohydrates Do You Need To Gain Muscle
The optimal protein intake for gaining muscle appears to be between 1.6 and 2.2 g/kg, based on the most up-to-date scientific literature . The lower end of this range, ~1.6 g/kg, appears to be the point of “saturation” for most of the population and should be considered the target number for most people for optimal protein intake for gaining muscle. This translates to around 0.7-0.8 g/lb of body weight per day.
Carbohydrates also appear to be critical for maximizing muscle growth. Lack of carbohydrates in the diet has been shown to impair muscle growth in some populations, and the current guidelines for optimizing muscle growth are 4-7 g/kg per day . This translates to 1.8-3.2 g/lb of body weight per day.
Our High Protein Foods List For Weight Loss
We’ve broken our list of high-protein, low-fat foods into categories:
- nuts and seeds
Whether you’re a fan of fish, can’t deny your love of dairy or stick to a meat-free meal plan, we’ve got the best options for your waistline.
Read on to get in the know and be sure to pick a few of our suggestions up next time you head to the grocery store.
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How To Get More Protein In Your Diet
Increasing your protein intake is simple. Just eat more of protein-rich foods.
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.
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.
Whey Protein Is A Very Popular Source Of Protein Among Health Enthisaists However Can It Help You In Losing Weight When Consumed Regularly
- Whey is a popular protein supplement used by health freaks
- Whey contains high quality proteins and is easily digestible
- Whey protein definitely leads to weight loss but workout is important
Whey protein is one of the most popular protein supplements consumed by health freaks around the world. This is because protein is one of the most important micronutrients needed by the body. The protein supplement is usually available in powder form and can be easily added to healthy beverages to bump up your daily protein intake. Whey is actually a by-product of milk, which is left behind during the manufacturing of cheese. Whey is considered to be a high-quality protein, as it is a complete protein with all 22 amino acids that our body requires from external sources. Studies have indicated that regular consumption of whey protein can help you bulk up your muscle mass, while losing fat. So, how effective is whey protein in helping the body in weight loss? Should you rely on whey protein’s benefits to shed those extra kilos?
Whey protein for weight loss: Whey is one of the best protein sources
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Nutty & Chocolatey Weight Loss Smoothies
Have you ever heard of the “health halo”? It’s a term nutrition experts use to describe foods that use a healthy-sounding word like natural on their labels, or add ingredients that people think of as good for you , but which are really junk at heart.
These smoothies are the reverse of that theory. These drinks are tremendously nutritiouspacked with as much, or more, fiber, protein, and healthy fats as any other drinks in the whole book. But they seem like they’re bad for you. How can drinks that seem like they came right from the ice cream shop flatten your belly so effectively?
These are the drinks you’ll whip up on a night when you want something to satisfy your ice cream jones. They’re the recipes you’ll lean on when your kids are complaining that they want something sweet for dessert. And they’re the drinks you’ll use to reward yourself after a hard day at work or in the gym. Deep, comforting, and delicious, these filling smoothies taste more like dessert than what they really arepowerful weight-loss weapons, compliments of the new book, Zero Belly Smoothies.
All recipes make one serving.
How To Lose Weight
In order to lose weight, you simply just have to place your body in a negative energy balance. What does this mean? A negative energy balance is achieved when calories burned is greater than calories consumed in a day. This can be achieved by lessening food intake, burning more calories through exercise or other physical activity, or a combination of the two. Always bear in mind that its better to lose weight through fat, not muscle. Due to this, individuals should increase their protein intake to preserve lean muscle mass.
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Protein Makes You Lose Weight Even Without Conscious Calorie Restriction
Protein works on both sides of the calories in vs calories out equation. It reduces calories in and boosts calories out.
For this reason, it is not surprising to see that high-protein diets lead to weight loss, even without intentionally restricting calories, portions, fat or carbs (
In this study, the participants lost an average of 11 pounds over a period of 12 weeks. Keep in mind that they only added protein to their diet, they did not intentionally restrict anything.
Although the results arent always this dramatic, the majority of studies do show that high-protein diets lead to significant weight loss .
A higher protein intake is also associated with less belly fat, the harmful fat that builds up around the organs and causes disease .
All that being said, losing weight is not the most important factor. It is keeping it off in the long-term that really counts.
Many people can go on a diet and lose weight, but most end up gaining the weight back .
Interestingly, a higher protein intake can also help prevent weight regain. In one study, a modest increase in protein intake reduced weight regain after weight loss by 50% .
So not only can protein help you lose weight, it can also help you keep it off in the long-term .
Eating a high-protein diet can cause weight loss, even without calorie counting, portion control or carb restriction. A modest increase in protein intake can also help prevent weight regain.
Protein Changes The Levels Of Several Weight Regulating Hormones
Your weight is actively regulated by your brain, particularly an area called the hypothalamus .
In order for your brain to determine when and how much to eat, it processes multiple different types of information.
Some of the most important signals to the brain are hormones that change in response to feeding .
A higher protein intake actually increases levels of the satiety hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin .
This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically.
Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake.
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How Did We Calculate Your Protein Intake
Bodybuilding.com’s protein calculator starts with the Mifflin St. Jeor equation, which is considered by our nutritionists and dieticians to be the “gold standard” of calorie calculators. Here’s how it works:
Calculate basal metabolic rate , or the calories your body burns simply by being alive. For men: 10 x weight + 6.25 x height â 5 x age + 5 For women: 10 x weight + 6.25 x height â 5 x age -161
Then, this BMR count is multiplied, depending on your activity level:
Sedentary = 1.2
Need Even More Help Navigating Your Metabolism
How much protein do you need per day? Please share in the comments!
References:Peat, Ray. Multiple sclerosis, protein, fats, and progesterone. 2009. Retrieved on 28 January 2015 from http://raypeat.com/articles/articles/ms.shtmlPeat, Ray. Nutrition for Women. 1993.Photo Credit: Depositphotos.com/Strannik_Fox
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Protein Payout: 4 Oz Patty 194 Calories 29 G Protein
Lower that eyebrow you’re raising. Ostrich meat is the rising star of the grill. While it’s technically red and has the rich taste of beef, it has less fat than turkey or chicken. A four-ounce patty contains nearly 30 grams of the muscle building nutrient and just six grams of fat. Plus, one serving has 200 percent of the daily recommended allowance of vitamin B-12. This exotic meat can also help whittle your middle: Ostrich contains 55 milligrams of choline, one of these essential nutrient for fat loss. And it’s not as hard to find as it soundsostrich is increasingly available in supermarkets around the country.
How To Use Protein Powder For Weight Loss
The best way to use protein powder is by adding it to your smoothies. This will help you get more protein in your diet, and will give you a big boost of energy when you need it most. You can also add some into your post-workout shake or drink for extra muscle repair. The one thing you should be careful of is protein powders that are made from whey protein. These types of supplements are more expensive, and they dont contain as much protein as other products do. They can also have a higher amount of carbs in them, which isnt good for weight loss. So, if youre looking to lose weight and build muscle at the same time, you should get a whey protein powder that has no carbs in it. to discover breaking news on weight loss.
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Can I Replace A Meal With A Protein Shake
It is safe to replace a meal with a whey protein shake, but moderation is key. Its still important to eat a range of whole foods to receive the nutrients you need, including protein .
Whey protein powder is a supplement, so treat it as such! If youre going to replace a meal with a protein shake, try to limit it to once per day to ensure youre still getting the proper nutrition. Additionally, you can ask your nutritionist or dietician for assistance in finding the right balance for you.
Casein Can Keep You Fuller For Longer
Similar to whey protein, casein is milk-based and contains all the essential amino acids. However, it is absorbed slowly in the body .
Casein has also been linked to improved body composition and increased feelings of fullness.
Among male athletes, taking 70 grams of casein in the morning and evening over 8 weeks increased lean muscle mass by an average of 2.4 pounds .
Compared to whey protein, casein does not seem to be as effective at increasing muscle mass. However, it does appear more effective than other protein supplement sources, such as soy and wheat protein .
When it comes to satiety, whey protein is absorbed quickly and can enhance feelings of fullness. Casein is digested more slowly and may keep you fuller over a longer period of time .
One study followed overweight men on a weight loss diet that included either whey or casein supplements. After 12 weeks, those taking casein supplements lost an average of 8% of their body weight. Those taking whey lost an average of 4% .
However, this study was small and the evidence is mixed.
Other studies comparing the effects of casein and whey found no significant difference in weight loss or body composition in the long-term, making them equally as good for weight loss .
Casein is absorbed slowly, so may be more satiating in the long-term. Taking it regularly has been linked to weight loss and improved body composition.
Protein Makes You Burn More Calories
Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism.
It makes you burn more calories around the clock, including during sleep (
This effect is particularly pronounced during overfeeding, or while eating at a caloric surplus. In one study, overfeeding with a high protein diet increased calories burned by 260 per day .
A high protein intake can make you burn 80-100 more calories per day, with one study showing an increase of 260 calories during overfeeding.
Protein Payout: 1 Oz 117 Calories 8 G Protein
Here’s an excuse for a wine-and-cheese hour: The schmancy Swiss cheese contains 30 percent more protein than an egg in one slice, plus one-third of your RDA of vitamin A. If you’re looking to indulge, keep your serving to the size of four dice, and moderate your vino to one glass for women, two glasses for men, to get the bad-cholesterol-lowering benefits of the antioxidant resveratrol. And better yet, stick to the #1 wine for rapid weight loss.
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Protein Payout: 1 Cup 139 Calories 6 G Protein
Tomatoes are packed with the antioxidant lycopene, which studies show can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Just one cup of the sun-dried version will lend you 6 grams of satiating protein, 7 grams of fiber and ¾ of your RDA of potassium, which is essential for heart health and tissue repair. They’re also rich in vitamins A and K. Use them as a pizza topping, a tangy addition to salads, or snack on them right out of the bag.
Nutritionists’ Favorite Weight Loss Smoothies
For this selection, I asked the country’s top nutritionists to share with me their favorite weight loss smoothies, keeping the best weight loss foods in mind, and the results are all delicious and nutritious. Pay attention to the protein countsif it’s under 25 grams, you don’t want them as a meal replacement, but rather paired with a meal.
All recipes serve one unless otherwise indicated.
“I really love this weight loss smoothie because it tastes super-decadent, but in reality is just loaded with a ton of natural, unprocessed, and healthful ingredients. The cocoa powder is a good source of flavonoids that are both brain and heart-healthy, and also makes the smoothie taste like I’ve added a ton of chocolate. In addition to the healthy cocoa, this smoothie also has other healthy ingredients like raspberries that are a source of immune-boosting vitamin C, and the spinach that’s a source of energizing B vitamins. If I have this smoothie post-workout, I’ll also add a plant-based protein like sprouted rice or pea protein to help my muscles recover more quickly.”
- ½ banana
by Kristin Reisinger, MS, RD, CSSD, founder and owner of IronPlate Studios
- ½ cup frozen mixed berries
- Handful of spinach
- 8 oz unsweetened Silk almond milk
- 1 scoop plant-based vanilla protein powder
NUTRITION: 230 calories / 2.5 g fat / 20 g carbs / 5 g fiber / 7 g sugar / 26 g protein
by Cassie Bjork, RD, LD of Redefined Weight Loss
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