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.
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.
Types Of Whey Protein And How They Differ
According to the Whey Protein Institute, the highest-quality forms of whey protein include whey protein concentrate, whey protein hydrolysate, and whey protein isolate. Whey protein concentrate is commonly used in protein drinks and infant formulas, and it has between 25 and 89 percent protein. Its also sometimes added to protein bars and baked goods.
Hydrolyzed whey protein is often the version used in sports drinks, nutritional products, and infant formula. It contains between 80 and 90 percent protein.
Whey protein isolate has the highest percentage of protein, at 90 to 95 percent. Its mostly used in nutritional products, such as drinks, bars, and other supplements.
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Vital Proteins Collagen Peptides
Not only is Vital Proteins Collagen Peptides packed with 18 grams of protein to stimulate lean muscle growth and help combat cravings, but it also contains 20 grams of collagen peptides, which promote joint health as well as hyaluronic acid to keep your skin glowing, says Valdez. “The peptides are the perfect addition to your morning coffee or afternoon smoothie to get that extra protein boost and theyre NSF verified, so you can be confident in the ingredients you’re choosing with each sip,” he says.
Per serving : 70 calories, 110 mg sodium, 18 g protein
Will Protein Shakes Make You Gain Weight
The main component of a protein shake is going to be protein . Pure protein sources, such as whey protein, soy isolate and egg white protein, have been found to help improve body composition. This means that protein helps to increase muscle mass while decreasing body fat percentage.
When looking to achieve a weight loss goal, the scale isn’t a great method to track your progress. For example, 5 pounds of muscle mass takes up a significantly smaller amount of space than 5 pounds of fat. So if you lose 5 pounds of body fat while gaining 5 pounds of muscle mass, your clothes will fit better and your measurements will decrease, but the scale will make it appear as if nothing has changed.
With this in mind, protein shakes can cause you to gain weight, but it will likely be in the form of muscle mass, not fat mass.
However, there is one major caveat: how much sugar is included in a protein shake.
Sugar increases the storing hormone insulin in the body. When insulin is high, the fat burning process, called lipolysis, is turned off. This means if a protein shake contains added sugar, your insulin levels will raise and the body may begin storing body fat instead of burning it.
The combined effect of a sugary protein shake is that you might increase your muscle mass from the protein, but you’ll also likely increase your fat mass from the added sugar.
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Lose Fat Keep Your Gains
It’s tough to diet for weight loss while keeping your hard-earned muscle mass. Whey protein is a crucial weapon in this struggle. As we’ve seen, the amino acids in whey protein support muscle protein synthesis. This doesn’t only help you build new muscle, it also helps protect existing muscle.
During weight loss, when the body doesn’t have as many calories available during and after resistance exercise, it can break down muscles to use as fuel. Drinking whey protein can help stop that from happening, because your body will metabolize these amino acids instead of the ones in your muscles.
Why Protein Can Help Us Lose Weight
Protein is a not-so-secret weapon when it comes to weight loss. The main reason for this is protein is satiating which means it makes you full.
This is because protein takes a relatively long time to be digested by the body, so you remain full for longer.4
The body has to work harder to digest protein-rich foods, too, meaning you burn more calories digesting a protein-rich meal than a high-carb one, for instance. Proteins satiating quality is also thought to help prevent cravings for foods with empty calories such as crisps, chocolate, crackers etc.5
This results in eating fewer calories over the course of the day, especially from carbohydrate-rich or fatty foods. Over the course of a few weeks, this leads to weight loss.
In conjunction with strength training exercises, protein can help you turn fat into muscle. Of course, muscle weighs more than fat so you wont see much change on the scales, but youll certainly see the difference in the mirror!
Strength training, along with an increase of dietary protein, both helps you burn fat and triggers muscle protein synthesis6 which is what helps grow lean muscle. Remember muscle burns more calories than fat, so the more muscle you have, the leaner youll look.
Being constantly hungry is incompatible with long-lasting weight loss. Therefore, protein shakes for weight loss work by boosting your diets protein content without adding too many extra calories.
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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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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.
Why Is Protein Powder Good For Weight Loss
As you probably realize, protein powders are very high in protein, which may have you wondering how it can help you drop those extra pounds. In order to lose weight, you must burn off more calories than you are consuming throughout the day, hence the importance of exercising. You want your diet to be comprised of food items that are high in nutrients but low in calories. Highly processed foods, like chips and white bread, often contain a lot of added sugars, which can cause health issues like increased risk of heart disease while also boost your calorie intake without providing any nutrients.
Protein powders are a great snack replacement because they are often low in calories but high in other nutrients your body requires, including protein, calcium, iron and magnesium, amongst others. When purchasing a protein powder, however, you want to carefully examine the ingredients to ensure that there are no artificial ingredients or added sugars. Some companies will mix in sugar to make the protein powder taste better, but it can greatly hurt your fitness goals.
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About Whey Protein Shakes
Whey protein, a derivative of milk, makes it easy to work more protein into your diet. Whey is the protein left over during the cheese-making process that’s purified and dehydrated into a mixable powder and sold as a supplement. While you can add the protein to puddings, baked goods, coffee or oatmeal, mixing whey into a shake is convenient and satisfying.
A scoop of whey protein contains about 100 calories, as long as it has no added fillers or refined sugar. Mix the whey into water for a super low-calorie whey protein meal replacement. Some people prefer to mix whey into juice, milk or a smoothie with fresh fruit and ice.
If you’re including the protein shake as part of a weight-loss meal plan, remember to calculate the calories of anything you add to the recipe along with the whey. Adding lots of honey, full-fat yogurt, bananas and nut butter pushes your smoothie heavily toward high-calorie.
Premixed whey protein drinks may contain more calories than those you make yourself. Check labels carefully and include them in your calculations so you don’t exceed your daily calorie goals for weight loss.
Vega Protein & Greens
I like Vega because it includes many nutrients that Im interested in, such as pea protein, brown rice protein, and organic kale powder, says Sharon Palmer, RD. It’s a tasty vegan option, as well.
Per serving: 120 calories, 2.5 g fat , 270 mg sodium, 6 g carbs, 2 g fiber, 1 g sugar, 20 g protein
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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.
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.
Does Protein Powder Help You To Lose Weight
Lets first consider thisresearch shows that:
Protein is an important nutrient for weight loss. Heres the deal:
Protein can by reducing hunger hormones as well as by helping you to feel fuller because it takes longer to digest than carbohydrates. So, protein is especially great if youre someone whos always hungry and youre eating extra food thats contributing to weight gain because youre trying to satisfy your hunger. In fact, we find that our clients that come to us skimping on protein, find themselves hungry. A LOT.
Whats also cool about protein is that it may help you to boost your metabolism, so that you burn more calories, particularly, if you strength train, because it helps you to repair and build the muscles you used. Muscle burns calories, so having more muscle increases your metabolismyep, that means you even burn more calories in your sleep. In addition to that muscle building metabolism boost, protein actually takes more calories to metabolize than fat or carbohydrate do so it gives you a slight metabolism advantage compared to other foods there.
Protein is also great for weight loss because with weight loss/ fat loss, comes muscle loss. That muscle is metabolism boosting, fat blasting goodness. And protein helps you to maintain muscle even while losing body fat.
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
Best Organic Vegan Protein Powder For Weight Loss
One of the most famous weight loss aids is protein shakes. These healthy drinks are designed to help you build muscle, which in turn boosts your body’s natural metabolism. An increase in metabolism means that you lose more weight. However, as a vegan, it can be hard to find protein shakes that adhere to your vegan lifestyle as most shakes contain some form of animal byproduct. But not all hope is lost. Here are 14 of the best organic vegan protein powders for weight loss:
Vegansmarts All-In-One Nutritional Shake is a plant-based protein powder designed to act as a meal replacement to help you lose weight. This vegan-certified product contains no gluten, dairy, soy, or cholesterol, and includes nine different fruits and vegetables, polyphenols, antioxidants, flavonoids, and 22 vitamins and minerals for everyday nutrition. It makes for a great post-workout drink as well. This product is 100% vegan.
NOW Sports Pea Protein Powder is a non-GMO vegetable protein isolate that helps you with weight loss. This product is pure, unflavored pea protein designed to help you develop muscles with its protein content. The more muscles you develop, the higher your metabolism goes, and the higher your metabolism, the more weight you lose. As such, this product works best as a post-workout drink. This product is ideal for those on a vegan diet.
What Whey Protein Is And Why People Use It
Whey protein is derived from whey, which is more than just a line in a nursery rhyme. Whey is the watery milk substance that separates from curds in the production of cheese, and whey protein is the protein this liquid contains. Dried whey protein is also sometimes used as a binding ingredient in processed meats and other food products.
Most whey protein comes in powdered form. Its often sold in tubs with scoops you can use to measure out portions for individual shakes and smoothies, giving you an extra boost of drinkable protein, notes the U.S. Department of Agriculture’s MyPlate guidelines. Some formulas are even flavored, so you can simply add water and drink it.
The most common reason people take whey protein is to help boost their athletic performance. In such cases, the protein is taken after a workout, so the amino acids can help the body increase muscle mass and strength, and potentially improve muscle recovery. Whey protein may also be recommended for people who are protein deficient.
But before whey protein transforms into the powder supplements that many athletes depend on, it goes through a multistep process. Cows milk is transported to a facility for separation. During separation, enzymes help start the cheese-making process, in which the curds and liquid whey separate. The liquid whey is then extracted and processed.
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