A crucial nutrient responsible for shedding pounds is protein. Healthy metabolism and decreased appetite may be supported by getting enough protein.
You might also be able to lose weight without losing muscle if you include an appropriate amount of protein in your diet.
It has been indicated that protein shakes could help you lose weight and offer an efficient and easy way to increase your protein intake.
There are protein powders that can be bought in liquid form and are already blended, whereas others can be mixed with liquid to make a drink if necessary.
Depending on your eating habits and goals, you can choose from a variety of protein powders. In this article, we have discussed everything about Protein Shakes and Weight Loss.
In What Ways Do Protein Shakes Aid In Weight Loss?
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Appetite Control
Protein shakes are extremely[1] popular as an aid for weight loss because they help control appetite, which is one of the main reasons.
Hormones like Glucagon-Like Peptide 1 (GLP-1), Peptide Tyrosine Tyrosine (PYY), and Cholecystokinin (CCK) are produced in more significant quantities in our bodies when we consume proteins.
In a significant way, this decreases appetite. They also lower Ghrelin, also known as the “hunger hormone,” levels, which lessens the feeling of being overly hungry.
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Beneficial For Metabolic Health
You might gain muscle with a high-protein diet, especially if you also do strength training.
Building muscle is an excellent way to maintain a healthy metabolism because it helps with energy production[2] and metabolism.
This is particularly true if you are trying to lose weight and are on a calorie-restricted diet. This is due to the possibility that severe calorie restriction will cause loss of muscle mass, in particular concerning fat loss.
When you stop following the restrictive diet, such a reduction in lean muscle may cause your metabolism to slow down, making it more straightforward to put the weight back on.
On the other hand, consuming enough protein and doing strength training might help stop this muscle loss and the ensuing metabolic slowdown.
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Belly Fat Reduction
Since belly fat is among the most hazardous and difficult-to-get-rid-of calories on the human body, a high-protein diet may be helpful[3] for weight loss.
After 12 months, participants in one study who consumed more protein food lost 10% more belly fat than those who consumed sufficient quantities of the food group.
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Reduced Weight Gain
You might prevent yourself from gaining weight by having long-term effects on your desire to eat, metabolic activity, and muscle mass.
A high-protein diet consumed regularly led to better weight maintenance.
Consuming Protein Shakes With No Exercise
If you don’t exercise and just consume high-protein shakes, you might put on weight. This is because you are eating more calories than you are burning, and the excess would be stored as fat.
So, if losing weight is your goal, incorporate[4] protein shakes into a plan that also includes a healthy diet and exercise.
Whereas, If you drink protein shakes during a day when you aren’t working out as frequently, as usual, you shouldn’t be concerned.
When To Consume Protein Shakes?
Understanding when to consume them is crucial. Protein shakes can be consumed at any period of the day, but they should be spread out uniformly throughout the day.
By doing so, you’ll be able to maximize the protein’s health benefits and avoid feeling overstuffed. Protein shakes are a useful tool for weight loss.
Proteins Derived From Whey
In shakes and supplements, it is frequently used because it makes up the majority of the protein in milk. Whey protein is readily assimilated by the body as a result of its high biological value.
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Casein
Although it is also extracted from cow’s milk, casein is not quite as effective as whey at promoting muscle growth.
Furthermore, the cost is a little higher. It keeps you feeling fuller[5] for a little while longer than whey, which is unquestionably advantageous if you’re attempting to lose weight. It is digested more slowly than whey.
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Soy Protein
Protein derived from soybeans is known as soy protein. It could be easily digested and absorbed[6] by the body.
A few of the health advantages of soy protein are weight loss by reducing cholesterol, and better blood sugar regulation
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Egg
Due to the ease with which your body can absorb the protein found in eggs, protein powder based on eggs could be helpful.
You miss out on all the advantages of the yolks because egg protein powders are only made from whites.
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Pea
Pea protein would be another excellent option for vegetarians in addition to acting as fodder. Although it is a complete[7] protein, methionine content could be a little higher.
Having a good pea protein shake can be easily fixed by including nut butter as well as nut milk.
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Hemp
Hemp protein is indeed a different option from animal products that is also a plant-based protein that is an excellent[8] source of omega-3 fatty acids.
You can make up for its slight lack of lysine in your hemp protein shake by including tofu or almond butter.
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Rice
The final option for the most popular vegan protein sources is brown rice protein powder. It is a complete protein as well, but, like hemp, it contains[9] lysine.
Conclusion
The most crucial considerations to make in terms of your general health and the foods you consume throughout the day are those listed above.
Despite having a desire to lose weight, many people are unsure of where to begin. When made properly, protein shakes—which have been around for years—offer high-quality protein.
Top companies take care to provide high-quality whey protein, which can help you lose weight. In that case, you can always make a customized protein shake with the ingredients you want.
Any way you choose to proceed, as long as you keep your focus on consuming the recommended number of calories each day, a protein shake will be helpful.
References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Antonello E. Rigamonti, Roberto Leoncini, Claudia Casnici, et. al. Whey Proteins Reduce Appetite, Stimulate Anorexigenic Gastrointestinal Peptides and Improve Glucometabolic Homeostasis in Young Obese Women. Nutrients. 2019 Feb; 11(2): 247. Published online 2019 Jan 23. doi: 10.3390/nu11020247
- Anna Kårlund, Carlos Gómez-Gallego, Anu M. Turpeinen, et. al. Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople?. Nutrients. 2019 Apr; 11(4): 829. Published online 2019 Apr 12. doi: 10.3390/nu11040829
- K.M. BEAVERS, M.M. GORDON, L. EASTER, et. al. EFFECT OF PROTEIN SOURCE DURING WEIGHT LOSS ON BODY COMPOSITION, CARDIOMETABOLIC RISK AND PHYSICAL PERFORMANCE IN ABDOMINALLY OBESE, OLDER ADULTS: A PILOT FEEDING STUDY. J Nutr Health Aging. 2015 Jan; 19(1): 87–95. doi: 10.1007/s12603-015-0438-7
- Whey Protein Intake With and Without Exercise on Visceral Fat: The P+RISE Study. Date of Publication: Ocober 10, 2013. Available from: https://clinicaltrials.gov/ct2/show/NCT01960335
- Amber W. Kinsey, Stacy R. Cappadona, Lynn B. Panton, et. al. The Effect of Casein Protein Prior to Sleep on Fat Metabolism in Obese Men. Nutrients. 2016 Aug; 8(8): 452. Published online 2016 Jul 27. doi: 10.3390/nu8080452
- K. J. Speaker, R. D. Sayer, J. C. Peters, et. al. Effects of consuming a high‐protein diet with or without soy protein during weight loss and maintenance: a non‐inferiority, randomized clinical efficacy trial. Obes Sci Pract. 2018 Aug; 4(4): 357–366. Published online 2018 May 21. doi: 10.1002/osp4.278
- Nicolas Babault, Christos Païzis, Gaëlle Deley, et. al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015; 12: 3. Published online 2015 Jan 21. doi: 10.1186/s12970-014-0064-5
- James D House, Jason Neufeld, and Gero Leson. Evaluating the quality of protein from hemp seed (Cannabis sativa L.) products through the use of the protein digestibility-corrected amino acid score method.J Agric Food Chem. 2010 Nov 24;58(22):11801-7. doi: 10.1021/jf102636b. Epub 2010 Oct 26. Available from: https://pubmed.ncbi.nlm.nih.gov/20977230/
- Lin Yang, Jia-Hou Chen, Jie Lv, et. al. Rice protein improves adiposity, body weight and reduces lipids level in rats through modification of triglyceride metabolism. Lipids Health Dis. 2012; 11: 24. Published online 2012 Feb 13. doi: 10.1186/1476-511X-11-24
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Louise Rodriguez is a full-time health and fitness writer. She considers herself a gym rat and takes pride in showing her biceps. She dedicates most of her time to her health. With the time left, she spreads information regarding health and fitness among the masses. Harry Potter is her first love.