Losing weight may sometimes feel like an uphill battle. It can be tough to stick to your goals, no matter how often you start your diet or how much willpower you muster. Also, weight loss is a tricky business. There are so many different approaches that it can be hard to know where to start.
For some people, cutting out all carbs is the key to success, while others find that a more moderate approach to counting calories works best. And then some seem to be able to lose weight without even trying.
So what’s the secret? Unfortunately, there is no easy answer. Weight loss is different for everyone, and what works for one person may not work for another. The best approach is to experiment and find what works for you.
One popular method that many people turn to is protein shakes. Protein shakes can be a great way to lose weight, but they’re not some kind of magic bullet that will automatically melt away your excess pounds.
To lose weight, you still need to eat fewer calories than you burn. However, protein shakes can be a helpful tool in your weight loss journey.
They can help you feel fuller and give your body the nutrients it needs to build muscle. When used in combination with a healthy diet and exercise, protein shakes can be an effective way to help you reach your weight loss goals.
Let’s move on to the details on how protein shakes are effective for weight loss and lots more!
The Need for Protein Shakes
Many people think protein shakes are just for bodybuilders and people trying to gain weight. However, protein shakes can be helpful for those trying to lose weight.
Here’s why:
Aids Weight Management
Protein shakes can be a valuable part of a weight management plan for those looking to drop a few pounds. By providing the body with a concentrated source of nutrients, protein shakes can help to reduce hunger and promote fullness.
Additionally, protein helps build and maintain lean muscle mass, boosting metabolism and improving calorie burning. When combined with regular exercise and a healthy diet, protein shakes can effectively manage weight.
According to one study, eating meals with 25–30 grams of protein per serving seems to help with weight loss and weight management. However, experts warn that strict devotion to a high-protein diet and other lifestyle choices are frequently required.
Similar to this, another research indicates that high-protein diets prevent you from gaining considerable weight back quickly after losing it.
Supports Healthy Metabolism
Protein shakes are popular amongst people looking to support a healthy metabolism. When you consume a protein shake, your body breaks down the protein into amino acids, which are then utilized to repair and build muscle tissues. In addition, protein shakes can help to boost your metabolism by providing a source of energy that your body can use for other functions.
For example, protein shakes can help to promote healthy hair and skin, and they can also help to reduce stress levels, while providing you with a source of essential nutrients, such as vitamins and minerals.
Helps Lose Belly Fat
Researchers generally believe that high-protein diets are efficient for losing weight and body fat, even if few studies specifically employ protein shakes.
A 14-week study suggests that a high-carb or high-protein and the calorie-restricted diet was combined with a resistance training regimen for women who were overweight or obese. Compared to the high glucose group, participants in the high protein group lost 1.7 times more body fat.
In 12-week research, women who were of average weight but had a high body fat percentage either consumed more protein or the recommended amount. Those following the high protein diet reduced a further 3 pounds (1.4 kg) of body fat and roughly 1 inch (2.2 cm) of waist circumference.
Supports Lean Muscles
When it comes to working out, protein is vital. Protein helps build lean muscle, and it also provides the body with energy. Many people turn to protein shakes to support their fitness goals. Protein shakes come in various flavors and can be easily customized to fit your needs. For example, by just adding fruit or yogurt to a shake you can easily boost its nutrition profile.
You can also find protein shakes that are specifically designed for post-workout recovery. No matter what your fitness goals are, there’s a protein shake that can help you reach them.
Decreases Hunger and Appetite
Have you ever noticed that after drinking a protein shake, you tend to feel less hungry throughout the day? There’s a science behind this common phenomenon. Protein is essential for helping our bodies build and repair muscle tissue.
However, it also takes longer to digest than other nutrients like carbs or fat. As a result, we tend to feel full for longer after eating foods high in protein.
It can be especially useful for people trying to lose weight, as it can help curb unhealthy cravings and overeating. Drinking a protein shake before meals can help decrease your hunger and appetite, making it easier to stick to your diet goals.
According to a small study, older women who ate a high-protein breakfast consumed up to 135 fewer calories later in the day than those who ate a low-protein breakfast or skipped it.
As per a meta-analysis, satiety is linked to high protein consumption. However, the authors warned that various factors influence the experience of fullness, including body weight, eating habits, and other health conditions.
What Type of Protein Do You Need?
Protein powder is combined with water or another liquid, as well as additional optional components, to create protein shakes.
Although most people don’t need protein shakes to achieve their daily protein needs, they can be useful if you have difficulties eating enough food to meet your needs or have limited access to high-protein meals.
You can get the best chocolate flavour protein powder and mix it yourself or go with the pre-made protein shakes.
Types of Proteins
The following are some of the good protein options you can get for yourself:
- Whey Protein: dairy-based, easily absorbed, with all essential amino acids
- Soy Protein: vegan, contains all essential amino acids
- Rice Protein: contains all essential amino acids except lysine
- Casein Protein: dairy-based, slowly absorbed, contains all essential amino acids
- Hemp Protein: contains essential amino acids, omega 3 and omega 6 fatty acids, and high arginine content
- Pea Protein: contains all essential amino acids but has a low value of methionine and cysteine
A few protein beverages and powders mix various forms of protein.
For instance, several plant-based products combine different types to diversify the amino acid profile. Whey Protein and casein are sometimes combined in dairy-based protein powders to have both short-term and long-term benefits on muscle synthesis.
The Bottom Line
Although most people can easily consume adequate protein from food sources, protein shakes can be considered a quick, secure, and delectable way to increase protein intake.
Extra protein from smoothies and shakes may help you feel fuller longer if you attempt to lose or maintain weight.
It may also lessen the chance of regaining lost weight and help you maintain muscle and metabolism, especially when combined with an exercise regimen.
References
- Dhillon, Jaapna, et al. “The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations.” Journal of the Academy of Nutrition and Dietetics, vol. 116, no. 6, June 2016, pp. 968–83. www.jandonline.org, https://doi.org/10.1016/j.jand.2016.01.003.
- Galbreath, Melyn, et al. “Effects of Adherence to a Higher Protein Diet on Weight Loss, Markers of Health, and Functional Capacity in Older Women Participating in a Resistance-Based Exercise Program.” Nutrients, vol. 10, no. 8, Aug. 2018, p. 1070. PubMed Central, https://doi.org/10.3390/nu10081070.
- Haghighat, Neda, et al. “The Effect of 12 Weeks of Euenergetic High-Protein Diet in Regulating Appetite and Body Composition of Women with Normal-Weight Obesity: A Randomised Controlled Trial.” The British Journal of Nutrition, vol. 124, no. 10, Nov. 2020, pp. 1044–51. PubMed, https://doi.org/10.1017/S0007114520002019.
- Hertzler, Steven R., et al. “Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function.” Nutrients, vol. 12, no. 12, Nov. 2020, p. 3704. PubMed Central, https://doi.org/10.3390/nu12123704.
- Leidy, Heather J., et al. “The Role of Protein in Weight Loss and Maintenance.” The American Journal of Clinical Nutrition, vol. 101, no. 6, June 2015, pp. 1320S-1329S. PubMed, https://doi.org/10.3945/ajcn.114.084038.
- Magkos, Faidon. “Protein-Rich Diets for Weight Loss Maintenance.” Current Obesity Reports, vol. 9, no. 3, Sept. 2020, pp. 213–18. PubMed, https://doi.org/10.1007/s13679-020-00391-0.
- Rains, Tia M., et al. “A Randomized, Controlled, Crossover Trial to Assess the Acute Appetitive and Metabolic Effects of Sausage and Egg-Based Convenience Breakfast Meals in Overweight Premenopausal Women.” Nutrition Journal, vol. 14, Feb. 2015, p. 17. PubMed, https://doi.org/10.1186/s12937-015-0002-7.