How Protein Shakes Can Help You Lose Weight

Protein is an important nutrient for weight loss. It help us in losing body weight without disturbing any muscle mass. Protein helps in maintaining a healthy metabolism and also it helps in reducing appetite. Protein provides fullness to the diet and it also helps in losing body weight. When protein shakes are added to the diet it gives extra protein to us which helps in losing weight.

What Are Protein Shakes?

Protein shakes are the drinks which are made by mixing protein powder in either water or other liquids. When we cannot access to high quality protein foods protein shakes can be really helpful in that case. If we want to increase our protein intake in our diet for body building purpose then protein shakes are helpful. Different brands of premade liquid shakes are widely available in the market.

Some of the popular types of protein powders

• Whey Protein: Whey protein contains all the essential amino acids in it. It is quickly absorbed into the body and it is dairy based.

• Casein Protein: It also contains all the essential amino acids and it is slowly absorbed and it is dairy based.

• Soy Protein: Soy proteins are plant based. It contains all the essential amino acids additionally it also contains isoflavones which has many health benefits.

• Hemp Protein: Hemp proteins are rich in omega 3 and omega 6 fatty acids. They also have a high arginine content. It is also plant based and contains all the essential amino acids 

• Rice Protein: Rice protein has lower quantities of lysine which is an essential amino acid. It is also plant based protein.

• Pea Protein: It is a less allergenic alternative than proteins which are derived from soy and wheat. It is plant based and contains all the essential amino acids.

Certain drinks and protein powders are a mix of different proteins. For example some dairy based protein powders combine whey protein and casein together to provide long lasting and immediate effects on muscle functions and its synthesis.

Role Of Protein Shakes In Decreasing Hunger And Appetite

One of the role of protein is to help in decreasing hunger thereby reducing appetite which helps in weight loss. When compared to other macronutrients protein helps in keeping us full for a longer period of time which promotes a feeling of satisfaction and fullness. This is because satiety hormones such as GLP-1 and PYY.

• According to the studies if we consume higher amounts of protein it helps in feeling us less hungry for the rest of the day.
• In 2019 a small study was conducted which was very limited on how protein shakes helps in controlling appetite. This was conducted on 9 young women who were obese. It was found that those who were ingesting whey protein shake there appetite was reduced significantly.
• According to another study in 2011 it was found that those who drank casein and pea protein just before 30 minutes before consuming the meal it helped in increasing satiety which resulted in decreased food intake.
• More specifically we can say that protein helps in decreasing appetite by allowing a feeling of fullness by affecting hunger hormones.

Protein Shakes Help In Building Healthy Metabolism And Lean Muscle

Muscle building is a great way to boost our metabolism and keep it healthy. When high amounts of protein is combined with exercises which includes strength training it can help in building body muscles. Metabolism slows down when there is a loss of lean muscle which helps in gaining the lost weight. By taking sufficient protein along with strength and cardio training muscle loss can be prevented.

• In a study conducted in 2016 on older adults who were obese and kept on a 13 week calorie deficit diet were given an extra 20 grams of protein weekly which helped in gaining 1.3 kg of additional muscle mass.
• According to another study in 2016 participants were given a combination of foods and shakes who were either following a low or high protein diet. After 6 weeks of diet completion which included fewer calories the group which was on high protein diet gained 1.1 kg of more muscle mass and lost 1.3 kg more fat mass.
• In short protein temporarily increases the metabolism when it is combined with resistance training addition of more can help in building muscles.

Protein Shakes Help In Weight Loss And Belly Fat

Studies gave approval that high protein diets can help us in losing more fat especially the fat around our belly area. Protein shakes helps in increasing our daily protein intake. When protein shakes are consumed along with low calorie diet it helps in losing fat particularly belly fat. According to a study in 2017 obese people when consumed low sugar protein shake it helped in reducing their weight.

Protein Shakes May Help With Weight Management

Once we lose weight the effect of protein on metabolism, appetite and muscle mass helps not to gain weight. A study conducted in 2005 in which people who participated have lost their weights before in a specific diet programme were given an additional of 30 grams of protein along with regular diet for a period of 6 months, those who participated gained less weight than who didn’t have. When extra protein is taken in the form of shakes and whole foods it helps in not to gain weight that was previously lost.

Which Protein Is Best

Different proteins have different effects on body. Whey protein is absorbed more quickly than casein. This makes it optimal for promoting protein synthesis after workout and it also help in feeling less hungry in a short period of time. Some studies also shows that soy and other plant based proteins are less effective. Whey protein are more effective than other protein when it comes to weight loss.

We should purchase good quality of protein powders. Whey, casein and soy proteins are regarded as complete proteins this means they have all the essential amino acids in them which is needed by the body. On the other hand rice and hemp proteins tend to be low in essential amino acids especially lysine. Pea protein also lacks amino acid which are cysteine and methionine.

Before including protein powder in the diet consult with a registered dietitian or doctor fir better results. The exact type of protein powder which is been used as a form of shake make a major difference in fat loss.

Dosage And Side Effects

Choose a protein which have  been passed through USP Dietary Supplement Verification Program. Before buying any protein powder make sure for checking nutritional labels to find the right amount of protein supplement. Lactose intolerant people when consumed whey or casein they may experience side effects such as bloating, cramps, gas and diarrhoea. These symptoms can be avoided by not consuming dairy protein powders.

High protein diet is safe for individuals according to research unless those who are suffering from kidney disorders. Before increasing the amount of protein consult your doctor first. The recommended amount of protein for  an adult man who is under the age of 65 years is around 56 grams per day. For an female it is recommended as 48 grams per day who is under 65 years of age.