What Type Of Protein Should I Take To Lose Weight

Do Athletes Need More Protein

What Kind of Protein Shake Should I Take to Lose Weight?

Yes! The amount you consume should definitely go up to match increasing levels of activity.

If you’re an active person and not into doing complicated math, Douglas Kalman, Ph.D., recommends aiming for somewhere around 1 gram per pound.

Krissy Kendall, Ph.D., says that 0.8 grams per kilogram of body weight is far too low for lifters and pretty much anyone else who exerts themselves regularly.

“Whether you’re an endurance runner or a gym rat, you need more than the average amount to support the recovery and repair of your muscles. In fact, studies overwhelmingly suggest that athletes need more than twice the amount than sedentary people,” Krissy Kendall, Ph.D., says in the article “How Much Protein Should You Consume Every Day?”

In a position statement, the International Society of Sports Nutrition says an intake of between 1.4-2.0 grams per pound of body weight for active people is “not only safe, but may improve the training adaptations to exercise training.” In a joint position statement, the Dietitians of Canada, Academy of Nutrition and Dietetics, and the American College of Sports Medicine recommend that some athletes can benefit from much as 2.3 grams per kilogram of body weight, or around 1 gram per pound of body weight.

“The more intensely you exercise, the more you should aim for the high end of that range,” Kendall says.

How Important Is Protein For Breakfast And What Are Some Good High

There are a number of great reasons to prioritize dietary protein early in the day. For one , “Research has shown that consuming higher-protein breakfasts makes individuals feel fuller throughout the day, all while burning more fat,” explains Jacob Wilson, Ph.D., in the article “What Are the Ideal Macros for My Breakfast? “

Wilson suggests having 30-40 grams at breakfast, and prioritizing fat more than carbs with the rest of what’s on your plate. That may sound like a lot, but getting it could be as simple as having three whole eggs instead of two, a piece or two of bacon, and some yogurt with low-sugar fruit like berries on the side.

Bacon and eggs not your speed? There are a million ways to prepare a high-protein breakfast, some of which rely on the natural protein content of familiar foods, while others incorporate powders.

A great place to start for those who don’t want to slave in the kitchen at the crack of dawn is with the article “3 High-Protein Breakfasts On The Go,” by registered dietician Paul Salter, MS, RD.

These quick-and-not-very-dirty dishes all deliver a solid dose and plenty of nutrients in no time flat.

The Most Important Thing You Need To Know About Supplements

Which supplements are necessary for a healthy life?

Which supplements will help me build muscle?

Which supplements will help me lose weight faster?

Want to know the MOST IMPORTANT THING EVER ABOUT SUPPLEMENTS?

Unless you have a particular illness, a nutritional/hereditary problem, or are required by a doctor to take a supplement, NONE of them are requirements.

Think of it in terms of a video game: power-ups can sometimes enhance or improve your effectiveness, but without having basic skills beforehand they are a waste.

So, long story short: YOU DONT NEED SUPPLEMENTS.

We thrived as a species for quite a few years before pills and powders came along, which means we can STILL thrive without them! Nothing beats a solid long term diet and regular physical activity.

Just take a look at the name: supplement. These products are meant to supplement a healthy diet, not replace it.

Like with any video game, a solid understanding of the basics is the quickest way to succeed. Focus your efforts on the basics, too .

People like Joe transformed without popping pills:

Stacis transformation started to take shape only after she stopped trying methods like weight loss shakes and pills:

Heres the secret: There is no pill, powder, or supplement that will get you the results you want!

There is no magic bullet that will cure all of your problems.

This is disastrous.

Heres what Nerd Fitness Rebels do instead: Eat right. Get plenty of sleep. Strength train.

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Protein Fortified With Fiber

Plant-based foods such as vegetables, fruits, legumes and grains are the best sources of dietary fiber .

Benefits of getting enough fiber in your diet include normalizing bowel movements, lowering cholesterol levels, controlling blood sugars in people with type 2 diabetes and achieving a healthy weight (

Unfortunately, much if not all of the fiber is removed during the manufacturing of plant-based protein powder.

However, some mixed plant-based protein powders are fortified with fiber. Such products combine several protein sources, such as pea, rice, chia seeds and garbanzo beans.

Together, the protein and fiber create a synergistic effect that aids weight loss more than the ingredients individually.

Look for mixed plant-based protein blends that contain more than 5 grams of fiber per serving.

For instance, each 43-gram scoop of Fit meal replacement by Garden of Life packs 28 grams of protein from a variety of plant-based sources alongside 9 grams of fiber.

Similarly, this protein powder from Orgain contains 21 grams of protein and 7 grams of fiber for every two scoops .

Summary Dietary fiber has many health benefits, including weight loss. Many mixed plant-based proteins are fortified with fiber for added weight loss benefits.

Can You Get Enough Protein From Plants

How Much Protein Should I Take To Lose Weight ...

An emphatic YES! Protein deficiency is rare in the average American population. Vegetarian and vegan athletes can consume adequate protein intake through consumption of a variety of foods such as beans, legumes, nuts, seeds, whole grains, and soy products.

The bioavailability of protein may be lower in some plant foods such as cereals versus beans and soy foods. Encouraging a variety of sources for protein intake, as with any diet, is key to adequately meet dietary needs.

We previously believed that in order to get adequate amounts of protein from a plant-based diet that complementary proteins needed to be consumed. However, as research has advanced that is not the current case. Consuming a varied diet throughout the day and evenly spreading protein between meals and snacks will allow for adequate protein intake.

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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.

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 .

Bottom Line:

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.

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How Much Protein Is Optimal

The DRI for protein is only 46 and 56 grams for the average woman and man, respectively.

This amount may be enough to prevent deficiency, but it is far from optimal if you are trying to lose weight .

Most of the studies on protein and weight loss expressed protein intake as a percentage of calories.

According to these studies, aiming for protein at 30% of calories seems to be very effective for weight loss.

You can find the number of grams by multiplying your calorie intake by 0.075. For example, on a 2000 calorie diet you would eat 2000 * 0.075 = 150 grams of protein.

You can also aim for a certain number based on your weight. For example, aiming for 0.7-1 gram of protein per pound of lean mass is a common recommendation .

It is best to spread your protein intake throughout the day by eating protein with every meal.

Keep in mind that these numbers dont need to be exact, anything in the range of 25-35% of calories should be effective.

More details in this article: How Much Protein Should You Eat Per Day?

Bottom Line:

In order to lose weight, aiming for 25-35% of calories as protein may be optimal. 30% of calories amounts to 150 grams of protein on a 2000 calorie diet.

What Is The Best Protein Powder For Weight Loss

Which Type of PROTEIN POWDER Should I Take?

Recipe to Try:Oatmeal-Almond Protein Pancakes

You’ve probably been left scratching your head while scouring to find the right protein powder. While adding any protein powder to a pancake or smoothie will help fill you up-and squash the need for second breakfast or a morning snack at the office-whey protein powder has an edge when it comes to slimming down.

Whey protein, a protein found naturally in dairy, is the best for weight loss according to science.

People who were given whey protein at breakfast, as a protein shake, lost more weight that people who consumed other types of proteins, including eggs, tuna and soy. Whey protein is also good for trimming your waistline. When researchers gave people a whey protein drink, they lost about 4 pounds more and about an inch more from their waists over 6 months and felt less hungry than people given a carbohydrate shake instead.

“For the best results, protein intake needs to be spread out evenly throughout the day,” Mohr says. “Most protein is eaten at dinnertime, and hardly any is eaten at breakfast.”

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Claim: High Protein Causes Kidney Damage

This concern about high protein and kidneys began with a misunderstanding of why doctors tell people with poorly functioning kidneys to a eat a low-protein diet.

But theres a big difference between avoiding protein because your kidneys are already damaged and protein actively damaging healthy kidneys.

Its the difference between jogging with a broken leg and jogging with a perfectly healthy leg.

Jogging with a broken leg is a bad idea. Doctors would probably tell you not to jog if your leg is broken. But does jogging cause legs to break? No.

Thats the same thing with protein and kidneys.

Eating more protein does increase how much your kidneys have to work , just like jogging increases how much your legs have to work.

But protein hasnt been shown to cause kidney damage again, just like jogging isnt going to suddenly snap your leg like a twig.

High-protein diets do result in increased metabolic waste being excreted in the urine, though, so its particularly important to drink plenty of water to avoid dehydration.

Verdict: Theres no evidence that high protein diets cause kidney damage in healthy adults.

Quiz: Which Type Of Protein Is Right For You

Petra Trudell, Managing EditorSeptember 25, 2014

There is a variety of different protein supplements available to help you meet your health and fitness goals. Which one should you choose? Take our quiz to find out.
1.
Obvi Super Collagen Frosted Cereal $39.99

Whether you’re starting work on a new health and fitness goal or looking to maintain your results, protein is a crucial component of a balanced diet. Protein supplements provide the amino acids necessary to build lean muscle mass, regulate metabolism and more. But which supplement should you use?Five of the most popular types of protein supplements are whey, soy, casein, rice and egg white. Take our quiz to find the right one for you:1. What is your fitness goal?A. Big muscle gains/adding weightB. Lose weightC. General fitness/no major gains or lossesD. Maintain weight loss

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What Are The Best High

That’s a huge question. Where do we start? How about with Bodybuilding.com’s free recipe database, which contains more than 1,600 delicious recipes. The vast majority of the recipes are for high-protein main courses, breakfasts, lunches, snacks, baked goods, vegetable dishes, desserts, and drinks.

Each recipe includes an ingredient list, instructions, preparation time, number of calories, and the amount of each of the macronutrients per serving.

The best thing about our database? It’s got a great blend of crazy-easy recipes, as well as fancier dishes you’d be proud to share with anyone.

How Much Protein Should I Eat Choose The Right Amount For Fat Loss Muscle And Health The Real Story On The Risks Of Eating More Protein By Helen Kollias Phd

How Much Protein Should I Take To Lose Weight ...

Will protein help me lose weight? Should I eat it at every meal? Could too much damage my kidneys? At Precision Nutrition, our inbox is filled with questions about the pros and cons of eating more protein. In this article well set the record straight, so you can finally separate the facts from the fiction.

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MAYBE YOURE A PROTEIN PROMOTER.

You buy protein powder in bucket with a handle format. You know the protein counts of every food you eat.

After every workout, you jam those amino acids into your cells. You swear you can feel them getting swole.

OR MAYBE YOURE A PROTEIN AVOIDER.

Maybe youve heard bad things.

Like: Protein will damage your kidneys.

Or: Protein will give you cancer.

Or simply: We all eat too much protein.

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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.

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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Klean Athlete Whey Protein Isolate

This option is also high in protein with 20 grams per scoop, and also offers electrolytes for athletes, which can come in handy as a replenishing drink post-workout, says Garcia.

This would be best used for recovery to reduce the likelihood of sugar cravings and energy crashes that lead to excessive snacking or overeating at meal times later in the day, she explains. Mix one up and drink right after a sweat session for max benefit in the muscle-building and craving-crushing departments.

Can Whey Protein Reduce Belly Fat

Can I Take Protein Powder and Lose Weight?

Some studies show that consuming proteins can directly affect belly fat, especially when combined with strength training.

Whey protein helps you feel full, suppressing the urge to eat large meals or snack all the time, thus helping you to consume fewer calories throughout the day. Additionally, most protein powders are not high in calories. One scoop contains approximately 100 calories and can be low in carbs, fats, and sugars , making it an appealing alternative to foods and snacks that contain more calories, additives, carbohydrates, and fats.

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