Losing weight can be challenging and frustrating. Yet the corona crisis teaches us that a healthy and fit body is more important than ever. Fortunately, nowadays, there is more and more knowledge about healthy food that can help you lose those extra kilos. For example, research has shown that healthy protein shakes can help to lose weight. Curious how this works?
Vegetable Proteins
Proteins, also called proteins, are the important building material for our bodies. Among other things, they are important for muscle building and ensure that you experience a satiated feeling for longer. Protein slows down the digestive process, which makes you feel full for longer. As a result, you are less likely to start eating again, and you will receive fewer calories during the day. However, many animal protein products also contain many bad fats and cholesterol.
So it is wise to opt for vegetable proteins. These are not only good for our bodies but also the environment! Fortunately, there are several vegetable proteins shakes that you can vary endlessly with. These healthy protein shakes can replace a meal, but they are also delicious as a low-calorie snack.
Vegetable protein shakes are therefore a good choice for vegans and vegetarians. However, this does not mean that animal proteins are worse. The advantage of protein from animal sources is that they have a higher quality amino acid profile. The amino acids from these proteins are more in keeping with the needs of the human body. My tip? Ensure a good balance between animal and vegetable protein sources in your diet.
How much protein a day?
It depends on your situation. On average, a person needs about 0.8 grams to 1 gram of protein per kilogram of body weight. However, pregnant women, children and vegetarians need more protein. If you want to lose weight or grow muscles, you need even more protein. Everybody is different, of course, yet you can follow the guidelines below.
- Non-athletes = 0.8 grams to 1 gram protein per kg of body weight
- Recreational athletes = 1 gram to 1.2 grams of protein per kg of body weight
- Endurance athletes = 1.2 grams to 1.7 grams of protein per kg of body weight
- Strength athletes / bodybuilders = 1.8 grams to 2.4 grams protein per kg body weight
Although proteins are good for recovery, there is no point in consuming more than these protein amounts. Research indicates that higher protein intake does not increase muscle building or faster recovery [2]. Your body does not absorb the excess protein, and this thus, unused, leaves the body.
Less hunger due to protein shakes
The hormone ghrelin causes our hunger. The higher the ghrelin content in our body, the more hungry we experience. On the other hand, low ghrelin levels cause us to experience a feeling of situatedness and therefore less likely to start snacking.
Research has shown that a high-protein diet lowers the ghrelin content in our bodies: the more protein in our diet, the lower the ghrelin level. Healthy vegetable protein shakes are low in calories but quickly contain more than 20 grams of protein. Integrating protein shakes into your diet reduces your hunger, making you less likely to snack or overeat.
Do protein shakes make for a beautiful figure?
Protein shakes are almost indispensable for those who want to lose weight without experiencing a constant feeling of hunger. Also, protein shakes are often used by athletes. This is because proteins promote muscle recovery and are indispensable for a healthy and strong body. Those who want to lose weight may not immediately think of growing muscles: muscles are heavier than fat (a kilo of muscle weighs the same as a kilo of fat of course, but muscle mass has a higher density).
However, greater muscle mass can cause you to lose out faster. Muscle mass burns many calories, and a muscular body burns more fat than a body with few muscles. Reason enough to look for a fun (outdoor) sport and to maintain the protein content. Before you know it, you have not only a stronger body but also a more beautiful figure!
Many people use protein shakes for a beautiful figure. Do you already take a protein shake as an addition to your daily diet? If so, what brand?
