Let’s admit – Losing weight is not a simple task! But, what if we tell you that there exists a simple yet effective way to shed those extra pounds off? Yes, you heard it right!
A protein powder is a wonder health supplement that can be your go-to solution for weight loss. Since protein is an essential nutrient for losing weight, consuming it daily can help you lose weight quickly. Wondering how, then keep reading!
Because in this article, we will inform you about the different types of protein powders, how they help in losing weight, and the right way of consuming them.
What Are Protein Powders?
Protein powders are health supplements that are made up of plant-based (soy, peas, chia etc.) or animal-based (casein and whey, etc.) proteins. They come in different flavours and may also contain added sugars, artificial flavours, thickeners, vitamins and minerals.
People consume protein shakes to build healthy muscles, lose or gain weight and help meet their daily protein intake. You can simply incorporate protein powders into your diet by adding them to your smoothies, milkshakes, cereals, muffins or pancakes, etc.
Different Types Of Protein Powders
Depending on whether they are milk-based or plant-based, protein powders are mainly categorized into the following types:
1. Whey Protein Powder
Whey protein is considered the best protein powder for reducing weight. Moreover, it is easy to digest and contains all of the essential amino acids that help build and repair muscles.
2. Casein Protein Powder
Casein is another type of milk protein. It also contains essential amino acids like whey protein. However, it is not easy to digest.
Therefore, it is recommended to take casein at night. Casein helps with recovery and muscle building overnight. Moreover, if you’re lactose-intolerant, then casein protein is not the right choice for you.
3. Plant-Based Protein Powders
Some examples of plant-based protein powders are chia, soy, and pea, etc. They tend to lack essential amino acids, making them slightly less effective than animal-based protein. However, they are still beneficial for those who prefer to avoid animal protein sources or for lactose-intolerant people.
How Protein Powder Helps In Losing Weight
Now that we have informed you about the different types of protein powders, let’s also have a look at how they help in reducing weight.
Helps Decrease Appetite
Simply put, protein contains very few calories, and consuming fewer calories helps in weight reduction.
Studies also show that higher consumption of protein may result in less hunger throughout the day, Thus, adding protein powder to your daily diet is a simple, safe, and effective way of losing weight.
Aids In A Healthy Metabolism And Lean Muscles
When paired with resistance training, a high-protein diet can help you gain muscle. Because of the energy it takes to digest and convert protein, it may temporarily enhance metabolism.
Excessive calorie restriction might result in muscle loss as well as fat loss. Losing lean muscle mass slows your metabolism, making it simpler to regain weight if you stop following the restrictive diet.
As a result, consuming enough protein and doing strength training while on a calorie deficit can help avoid muscle loss and metabolic slowdown.
The Right Way Of Having Protein Shake For Weight Loss
Here are a few simple ways of consuming protein powder for weight loss, backed by science:
1. Estimate Your Daily Protein Requirements
According to studies, adults daily require 0.8 g of protein per kg of their body weight. However, it can vary depending upon their height, weight, built, and fitness goals, etc.
So, before using protein powders, it is vital to estimate your daily nutrient requirements. Only those who are not able to get enough protein from their diet should opt for protein powders because too much protein can be harmful to the body.
A high intake of protein over time can impair your body’s bone and calcium balance. In addition, it may also result in a reduction in the intake of foods such as, fruits, vegetables, and legumes, which the body requires to nourish and support healthy gut bacteria.
So if your goal is to lose weight, experts recommend that Eating a diet with 25-30% of calories from protein led to greater weight loss.
In fact, a study revealed that people who increased their protein consumption consumed fewer calories daily and lost weight.
2. Purchase The Right Protein Powder
Whenever you’re shopping for a protein powder, carefully examine its label to ensure that there are no harmful ingredients added.
Consuming protein shakes that are loaded with artificial sweeteners and flavours can greatly hurt your fitness goals. Therefore, always opt for organic protein powders as they contain little to no harmful ingredients.
Furthermore, it is wise to choose a product that contains minimum ingredients and one that is free from artificial flavours, vegetable oils, thickeners, and, preservatives.
3. Consume It With Your Meals
According to a study, having protein supplements with meals is more effective for reducing weight than having them in between your meals.
Protein is a vital nutrient for losing fat. A high-protein diet can help you lose weight by increasing your metabolism and decreasing your hunger. Whey protein, for example, works best to curb hunger by reducing ghrelin levels, which is a hormone that controls hunger.
In addition, it helps to increase satiety between meals. Higher satiety allows you to eat fewer calories throughout the day, while increased energy intake burns more calories. The combination of these two factors results in a bigger calorie deficit, which aids weight loss.
4. Have It For Breakfast
Drinking a protein shake for breakfast is a great way of slimming down. It will provide a high level of protein, keeping your breakfast low in calories.
According to a study, consuming a high protein breakfast was more effective than consuming a high carb breakfast at reducing levels of ghrelin, the hormone that stimulates appetite.
Protein supplements usually come in a variety of flavours such as chocolate, strawberry, and vanilla, etc. The best way of having whey protein for breakfast is to blend it into your glass of smoothie and drink it. You can also add whey protein to your bowl of cereals.
5. Drink It After A Work-Out
Do you often feel hungry and exhausted after a workout session? If yes, then a protein shake will instantly provide you with energy!
After an exercise, your body requires both recovery and protein. So, to start your healing process and satisfy your hunger, drink a protein shake after your workout.
Protein shakes can make you fuller for longer. When you work out intending to lose weight, all of your efforts will be in vain if you eat unhealthy snacks after you leave the gym. Thus, a protein shake will prevent this by keeping you satiated.
Drinking a protein shake 30-45 minutes after a workout is recommended, and it will be very effective for your body. Not only that but you’ll be relieved of exhaustion you’ll have following the workout.
1. When does protein powder expire?
Most protein powders available in the market come with a shelf life of 8 months to 1.6 years when stored in a cool, dry place. Moreover, many of them contain added preservatives that can extend their shelf life for up to 2 years
2. What happens if you consume protein powder without working out?
The average protein shake contains about 30 g of protein and protein is very high in calories. Therefore, if you eat a little too much, and don’t work out, it will be stored as fat in your body and make you gain weight.
3. Can protein powder cause gas?
Milk-based protein powders such as whey protein or casein protein may contain high amounts of lactose. As a result, they can cause gas even in those people who are not lactose-intolerant.
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Adding protein supplements to your diet will help you meet your daily protein requirements while also satisfying your hunger, which can help you reach your weight loss goals.
However, before choosing a protein supplement, speak with your nutritionist about the best dosage for you. Also, make sure you get an organic protein powder that is free of added sugars and preservatives to reap the maximum benefits.
We hope you find this article helpful in your efforts to lose weight If you have any other questions, please type them comment section below. We will be delighted to help you!