Protein is an important nutrient for weight loss. Consuming enough protein can support a healthy metabolism and reduce your appetite. They can also help you lose body fat without losing muscle. Protein shakes are a convenient way to add protein to your diet and have even been shown to aid weight loss. This article explains everything you need to know about protein shakes and their effect on your weight.
1 Protein can reduce hunger and appetite
Protein has been shown to help reduce hunger and appetite. One of the main reasons is that protein generally helps you feel full longer than other macronutrients. This is partly due to the release of the satiety hormones GLP-1 and PYY.
Studies also show that a higher protein intake can lead to decreased hunger throughout the day.
In one small study, a high-protein breakfast helped older women consume up to 135 fewer calories later in the day, compared to a low-protein breakfast or skipping breakfast. lunch. A meta-analysis of five studies also linked a high protein intake to greater fullness. However, the authors cautioned that factors such as body weight, eating behavior and other health conditions all play a role in feelings of fullness.
Only a few studies have looked specifically at protein shakes and appetite. A small study in nine young women with obesity found that a whey protein shake actively suppressed appetite. In another study, participants given a protein shake before their workout reported feeling less hungry after exercise than those given a lower protein shake with the same number of calories. So, although the results are promising, many factors can affect the influence of protein shakes on appetite and hunger.
2 They may promote a healthy metabolism and build lean muscle.
A high protein diet especially when combined with strength training can help you build muscle. Since muscles support metabolism and energy production, strength training is a great way to maintain a healthy metabolism.
This is especially true if you are on a low calorie diet to lose weight. This is because extreme calorie restriction can lead to muscle loss in addition to fat loss. This loss of lean muscle can slow down your metabolism, making it easier to regain weight once you get off the restrictive diet.
Conversely, consuming sufficient amounts of protein, along with strength training, can help prevent this muscle loss and the resulting metabolic slowdown.
Your body also uses more energy to digest protein than fat or carbs, which means you burn more calories during this process. This effect, called the protein thermic effect, can give your metabolism a slight boost.
3 Can help you lose weight and belly fat
Although few studies use protein shakes specifically, researchers generally agree that high-protein diets are an effective way to lose weight and body fat. In a 14-week study, overweight or obese women followed a resistance exercise program alongside a high-carb or high-protein, calorie-restricted diet. Participants in the high-protein group lost 1.7 times more body fat than those in the high-carb group. A recent study further suggests that one can minimize weight regain by following a high protein diet during the first 3-12 months after weight loss. However, long-term studies are needed to confirm whether this effect lasts beyond the first year.
4 May help with weight management
Protein’s effect on metabolism, appetite, and muscle mass can also prevent you from regaining weight once you’ve lost it. This effect should apply whether you get protein from shakes or whole foods. One study suggests that higher protein intakes, 25-30 grams per meal, appear to improve both weight loss and weight management. However, the researchers caution that full adherence to a high-protein diet, along with other lifestyle factors, is usually required.
How do different protein powders compare?
Protein shakes are made by mixing protein powder with water or another liquid, along with other optional ingredients. Although most people don’t need protein shakes to meet their daily protein needs, they can be handy if you have limited access to high-protein foods or struggle to meet your needs through food. only. You can buy protein powder and mix it yourself or buy premade liquid shakes.
Types of protein powder
Here are some of the most popular types of protein powder:
Whey Protein: Quickly absorbed, dairy-based, and contains all nine essential amino acids.
Casein protein: slowly absorbed, dairy-based, and provides all essential amino acids
Soy Protein: Plant-based, provides all essential amino acids, plus soy isoflavones that may have health benefits.
Hemp proteins: of vegetable origin, they contain all the essential amino acids, are rich in omega-3 and omega-6 fatty acids and have a high content of arginine.
Rice proteins: of vegetable origin, but less rich in lysine, an essential amino acid.
Pea protein: vegetable alternative and less allergenic than soy and whey protein, but lower in the essential amino acids cysteine and methionine
Some protein powders and shakes contain a mixture of different types of protein.
What type of protein is best?
Different types of protein can affect your body in different ways.
While some small studies have shown whey protein to be more effective for weight loss than soy and other plant-based proteins, other small studies show no real difference. Thus, individual lifestyle factors may be more important than protein type when it comes to weight loss or other desired outcomes.
A key factor to consider is the quality of the protein you buy.
Casein and soy are considered complete proteins. This means that they contain sufficient amounts of all the essential amino acids your body needs. However, these three proteins can cause an allergic reaction in some people. Rice and pea protein are often considered less allergenic, although rice protein is low in lysine, an essential amino acid, while pea protein is low in cysteine and methionine, two essential amino acids.
Hemp protein is also considered less allergenic. In addition, it contains sufficient levels of all essential amino acids. As such, it can be considered a complete source of protein. As long as you regularly consume a variety of protein sources, opting for incomplete protein in your protein shake probably won’t be a problem. That said, it’s always best to consult a doctor or dietician before adding any new dietary supplements to your diet.
Other Protein Sources
Protein powders aren’t the only way to add extra protein to your shakes. Here are some whole foods you can use instead of protein powder:
Greek or plant-based yogurt. Greek yogurt is naturally high in protein, as are plant-based soy alternatives. Each provides approximately 6-10 grams of complete protein per 100 grams.
Nuts and seeds. Most nuts and seeds contain around 5-7 grams of protein per 28 grams. Combine with soy or hemp milk for a complete plant-based protein source
Spirulina. This blue-green algae offers about 8 grams of complete protein per 2 tablespoons (14 grams). This serving also covers 95% of the Daily Value (DV) for copper and 22% of the DV for iron.
Tofu. This popular soy food contains 5 to 13 grams of complete protein per 100 grams, depending on the variety. It has a naturally sweet flavor, so you can mix it with frozen fruit and liquid for a high-protein shake.
Oats. This cereal offers about 5 grams of protein per 40 grams. Combine it with oat or hemp milk for a complete source of protein
For reference, the recommended daily allowances of protein are as follows:
Male aged 65 or younger: 56 grams
Male over 65: 67 grams
Female 65 or younger: 48 grams
Women over 65: 57 grams
You should consider factors such as third-party verification, nutrition labels, your food preferences and individual health factors when supplementing your diet with protein shakes.
Most adults can easily get enough protein from food sources without drinking protein shakes. That said, protein shakes are an easy way to help if you’re trying to lose weight manage your weight, the extra protein from protein shakes can help you feel less hungry. They can also help you maintain muscle and metabolism and reduce the likelihood of regaining lost fat, especially if combined with an exercise program.
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