How To Lose Weight
In purely scientific terms, losing weight comes down to the numbers. Its maths: if you expend more energy than you consume, you will be in a caloric deficit and this will theoretically lead to weight loss. Calorie expenditure isnt just the energy you burn doing exercise. Its also made up of your BMR , NEAT , and TEF .
But as anyone who has tried getting lean will tell you, losing weight isnt that simple. After all, we are humans, not robots. We need to add various human factors to the maths, including adherence, hunger, cravings, patience, and compliance.
Protein Consumption And Weight Loss
Increasing protein intake while reducing the consumption of other macronutrients has been shown to promote weight loss. High-protein, low-fat diets have also been shown to:
Notably, high-protein diets are often able to achieve many of these improvements in health even when the people who follow them are primarily sedentary.
According to a 2015 study in the American Journal of Clinical Nutrition, between 1.2 and 1.6 grams of protein per kilogram of body weight is the ideal amount of protein for weight loss. Ideally, when you consume this much protein, it should be dispersed in various meals in portions of 25 to 30 grams. This essentially means that, while increased amounts of protein can support weight loss, you shouldn’t eat only protein.
Other Helpful Tips For Weight Loss
As previously mentioned, supplements like protein are just one element of losing weight. Successfully losing fat, building muscle or changing your body in any way requires a comprehensive plan that addresses your activity level as well as your food consumption.
Here are a few other tips to ensure your weight loss plan is a holistic one:
It may be helpful to choose a specific diet program like low-fat or low-carb eating, but you are also free to incorporate elements from multiple programs. The key is to find a weight loss plan that works for your unique lifestyle, experience level and dietary preferences while allowing you to maintain sufficient energy expenditure for fat loss.
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May Help With Weight Loss
In addition to helping with digestive health, fiber may help people feel fuller for longer. This can make high fiber foods useful for those trying to reach a moderate weight.
However, there is little evidence to support the claim that chia seeds in particular can promote weight loss. An older 2011 review concluded that there was limited data to suggest this, but a small 2014 study involving 26 people found chia seeds did not improve weight loss compared with a placebo.
More robust research is necessary to determine if chia seeds are especially useful for reaching a moderate weight.
Protein Preserves Lean Body Mass
In addition, protein has another benefit on weight loss: it helps preserve lean body mass during periods of caloric restriction.
One study compared the effect of low protein intake to high protein intake on lean body mass over a short term caloric deficit. On average, the low protein group lost about 1.6 kilograms of muscle mass while the high protein group only lost 0.3 kg of muscle mass .
Another similar study compared 0.8 g/kg per day against 1.6 g/kg per day and 2.4 g/kg per day and found that the two higher intakes spared more lean body mass than the 0.8 g/kg per day diet. They also found that there was no real benefit to 2.4 g/kg per day over 1.6 g/kg per day .
Currently, most evidence suggests that ~1.6 grams of protein per kilogram, or .73 grams of protein per pound is a recommended daily target for protein intake to spare lean body mass loss during periods of weight loss.
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What Is Whey Protein
Whey protein is one of the proteins found in milk, together with casein. Whey is the liquid by-product of cheese-making. Whey protein powder is made by further processing this liquid to reduce the fat and lactose and drying the protein.
Whey protein is a complete protein, containing all 9 essential amino acids. It is loaded with branched-chain amino acids which are important in efficient muscle protein synthesis.
How To Use Whey Protein For Weight Loss
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Is whey protein a regular staple in your weight loss plan? If not, it should be.
Losing weight is hard. We all know that. The key to making it easier is having the proper tools, healthy tips, and advice in your arsenal to make things easier.
When the right kind of whey protein is taken at the right times, youll find that losing weight is much easier.
A lot of people think whey protein is only for bodybuilders and bros.
So not true.
While whey protein can be even more beneficial when you are actively working out and building muscle, its still great even if you dont hit the gym or exercise much.
Also, the added protein helps to preserve lean muscle tissue, which keeps you burning more calories, more fat, and losing less muscle when dieting.
Here are some of our best tips to use whey protein for weight loss.
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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 (
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.
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.
Which Type Of Protein Powder Is Best For Weight Loss
Protein powders are available in several different formswhey and casein being the most popular choices. However, if you follow a plant-based diet, you will want to use a different type of protein as both of these are derived from cows, making them dairy products. Try pea protein, hemp protein and soy protein.
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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 .
What Exactly Is A Protein Shake
There are several popular forms of protein shakes that you can buy pre-made or blend right at home. Most commonly, protein supplements come in powder form and can be added to smoothies, dessert recipes or simply mixed with water.
Plant-based protein shakes made from soy or pea protein are popular among vegetarians and vegans. Although plant sources often provide fewer grams of protein per serving, these picks provide similar benefits to powders made from animal products, according to a January 2019 study published in Sports.
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Protein Cuts Cravings And Reduces Desire For Late
Cravings are the dieters worst enemy.
They are one of the biggest reasons why people tend to fail on their diets.
Another major problem is late-night snacking. Many people who have a tendency to gain weight get cravings at night, so they snack in the evening. These calories are added on top of all the calories they ate during the day.
Interestingly, protein can have a powerful effect on both cravings and the desire to snack at night.
This graph is from a study comparing a high-protein diet and a normal-protein diet in overweight men (
The high-protein group is the blue bar, while the normal-protein group is the red bar.
In this study, protein at 25% of calories reduced cravings by 60% and cut the desire for late-night snacking by half!
Breakfast may be the most important meal to load up on the protein. In one study in teenage girls, a high-protein breakfast significantly reduced cravings .
Eating more protein can lead to major reductions in cravings and the desire to snack late at night. These changes should make it much easier to stick to a healthy diet.
Protein Increases The Thermic Effect Of Food
The thermic effect of food is the cost of digesting your food.
Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest cost of all the three macronutrients.
While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.
In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day .
However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the cherry on top of adequate dietary protein during weight loss.
You can track things like the thermic effect of food, total daily energy expenditure, and macros with the NASM Weight Loss Calculator.
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The Best Protein Powder
- Best overall protein shake: Iconic Protein Drink
While protein shakes can help you lose weight, they should not be used in the long-term, says Ali. That’s because, like with anything done over and over again, most people will get sick of them after about 30 days, which may cause them to crave other, less nutritious foods.
While you can still use protein shakes on an on-going basis, the key to lifelong weight management is eating a satisfying, nutritious diet of whole foods. Therefore, you should eventually transition off protein shakes by replacing them with healthy foods of a similar amount of calories, like:
- Chicken breast, which has about 279 calories
- Plain, full-fat Greek yogurt, which has about 146 calories
- A hard-boiled egg, which has about 70 calories
Especially When You Are Asked To Stay At Home As Much As Possible
How to make protein powder at home for weight loss. Store in an airtight container and use up to 2 months. Dry roast flax seeds for a minute and let it cool. In one study examining protein and fullness, men consumed 20 grams of a carbohydrate.
Pea, hemp, cranberry protein, and brown rice protein payoff: Make sure to add in any plant based milk and even throw in some bananas to hype the taste up. Add hemp protein, flaxmeal, toasted carob, raw cacao, vanilla bean powder, stevia, chlorella, and maca powder into a blender or food processor.
One of them is whey, because our body more easily digests it. If you want to make one of the homemade protein shakes for weight loss but also need your daily caffeine fix, this coffee banana protein shake is actually an amazing option. Grind/ blend roasted nuts, seeds, and milk powder and grind/ blend to make a fine powder.
The best protein powders for weight loss pack in nutrients without the added sugar. Find a clean empty container such as a mason jar to use for storage. Once you grind it up, you can use whey protein in shakes, smoothies, cupcakes, and scones.
Youll see they list certain amino acids, boast their excellent flavor, and are available in gmo free, gluten free, dairy free, organic and an infinite number of. Whey is beneficial as it is, but you can make it even more beneficial by dehydrating it. Once the milk turns warm, add 3 tbsp of prepared protein powder and mix well.
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Dietary Sources Of Protein
There are many sources of protein for meat eaters, pescatarians, vegetarians and vegans. Vegans are the most restricted as their protein exclusively comes from plant-based sources. Good plant-based proteins include:
- Beans, peas and other legumes
- Seitan, which is made from vital wheat gluten
In addition to these plant-based sources of protein, vegetarians also have other sources of protein available to them, including:
- Eggs, which can come from birds like chickens, ducks and quails
- Dairy products, such as milk, cheese and yogurt
Many pescatarians eat dairy and eggs. Those who don’t would simply avoid dairy and eggs, but would still consume plant-based sources of protein. All pescatarians would also consume seafood products like fish, shellfish and mollusks. These marine products are typically their primary source of protein.
People who eat meat have the most obvious sources of protein available to them. In addition to all the other protein-rich foods, meat-eating people can eat such animal-based proteins as:
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How Whey Protein Can Help You Lose Fat
Whey protein isn’t just for building muscle. This supplement can help you lose weight, too. Here’s how.
Sleep, genetics, your training program, nutrition, and stress all play a role in how your body looks and how you feel. If you’ve reined in your diet and are doing tons of resistance training but you still can’t seem to drop body fat, whey protein may help.
How To Use Protein Powder For Weight Loss The Ultimate Guide
Now that the new year is underway, many people make it a goal to start a new exercise regimen and consume a healthier diet to help lose weight. For the best results, you need to practice a combination of nutritious eating and working outand drinking protein shakes with the right protein powder can help with both of these goals.
There are tons of benefits to incorporating protein shakes into your diet, but you also must balance the rest of your daily meals by consuming the right foods to fuel your body and help your metabolism burn fat. The biggest concern when following a weight loss program is that you may begin burning lean muscle instead of fat. To avoid this problem, and begin your diet in the healthiest way possible, follow these tips on how to use protein powder for weight loss this year.
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Reasons Protein Shakes Are Great For Weight Loss
A key ingredient of a healthy diet and lifestyle is protein, and it is, without a doubt, one of the cornerstones of the health and wellness industry. In fact, the sale of protein supplements in the UK has increased by 17.4%, according to The Financial Times. And for good reason. Protein has been scientifically proven to be a key factor in weight loss and getting into shape. Protein shakes are some of the most popular choices among the masses when it comes to losing weight. What is it that makes these protein shakes so beneficial to weight loss? Here are ten reasons why protein shakes are great for shedding those extra pounds.
To help you navigate this article, we’ve included a table of contents linking to each section: