How Protein Shakes Help You Lose Weight and Belly Fat
Protein is an important nutrient for weight loss.
Adequate intake can boost your metabolism, reduce your appetite and help you lose body fat without losing muscle.
Protein shakes are an easy way to add more protein to your diet and have been shown to help you lose weight.
This article explains what you need to know about protein shakes and how they affect your weight.
What is protein Shakes?
Protein shakes are beverages made by mixing protein powder with water, although other ingredients are often added side by side.
These can be convenient additions to the diet, especially when access to quality protein-rich foods is limited.
Although most people do not need to meet their daily protein requirements, they can be helpful if you need to increase your intake for any reason.
You can buy protein powder and mix it yourself but you can also get many brands of pre-made liquid shakes.
Here are some popular types of protein powders on the market:
Whey protein: fast-absorbing, dairy-based. Contains all essential amino acids.
Casein protein: slow-absorbing, dairy-based. Contains all essential amino acids.
Soy Protein: Contains vegetable sources and all essential amino acids. It contains soy isoflavones that can provide some health benefits.
Hemp protein: plant-based and rich in omega-3 and omega-6 fats, but low in essential amino acid lysine.
Rice protein: Plant source and essential amino acid lysine is low.
Pea protein: low in vegetable sources and non-essential amino acids cysteine and methionine.
Some brands contain a variety of protein powders. For example, many plant-based brands combine types to complement each other's amino acid profiles.
SUMMARY:
Protein shakes can contain a variety of proteins, each with its own characteristics.
Protein shakes Reduce Hunger and Appetite
Protein can reduce appetite and cravings in two main ways.
First, it increases the levels of appetite-reducing hormones such as GLP-1, PYY, and CCK, which reduce the levels of the appetite hormone ghrelin.
Second, protein helps you feel longer.
In one study, a high-protein breakfast helped up to 135 fewer calories at the end of the day.
In another, overweight men following a weight-loss diet increased their protein intake by 25% of total calories. This increases the desire by 60% and deep night snacking by half.
Increasing protein intake from 15% to 30% of total calories helped participants in another study consume 441 fewer calories per day without actively trying to limit their portions.
What’s more, at the end of the 12-week study period, they lost an average of 11 pounds (5 kg).
This shake can be a convenient way to add extra protein to your diet. Keep in mind, however, that excess calories can be extra calories.
Another study found that 20 to 80 grams of protein shakes reduced appetite by 50-65% regardless of the amount of protein in your shake.
So if you’re trying to lose weight, 20 grams per shake seems to be enough to reduce appetite.
SUMMARY:
Protein can reduce your appetite by affecting appetite hormones. This can help you feel longer, which can help you eat less and lose body fat.
Protein Shakes can Increase Metabolism
High protein intake can boost your metabolism, helping you burn a few more calories each day.
As part of this, a high protein diet, especially combined with strength training, can help you build muscle.
It can speed up your metabolism because muscle burns more calories than fat.
In one study, obese competitors were shaken with 200 or 0 grams of extra protein per week.
The protein supplement gained another 2.8 pounds (1.3 kg) of mass after his 13-week training program.
In another study, researchers gave a combination of daily meals and a protein supply of 0.5 t / lbs or 1.1 g / lbs (1.2 g / kg or 2.4 g / kg).
After the Week of Weeks, the high-protein diets gained 2.4 pounds (1.1 kg) more muscle and lost 2.9 pounds (1.3 kg) more fat.
However, it should be noted that your ability to gain muscle while on a weight loss diet depends on how much muscle you already have.
Protein can increase metabolism because it contains the amount of calories needed to digest and metabolize. This is known as the thermic effect of food (TEF).
For example, 15-30% of calories from protein are burned during digestion, while 5-10% of calories from carbohydrates and 0-3% of fat are burned during digestion.
SUMMARY:
Protein helps increase metabolism by digesting a lot of energy and wasting metabolism. It helps you build muscle that burns more calories than fat.
Protein shakes can help you Lose Weight and Belly Fat
Researchers generally agree that high-protein diets can help you lose more fat, especially fat from the abdominal region.
One study found that participating in a diet provided 25% of calories as protein and you lost 10% more belly fat after 12 months than eating half that amount.
In another, by the end of the study week, participants had lost 23 pounds (2.3 kg) by consuming an additional 5 grams of fun protein, with no other conscious changes to their diet.
An individual study compared the effects of different weight-loss diets. Participants lost 31 pounds (14.1 kg) in 3 months, 23% more than those who consumed the least.
In a final study, dieters lost 8.1 pounds (3.7 kg) more by providing 15% of calories from protein than dieters by providing 30% of calories from protein.
SUMMARY:
A protein shake is a convenient way to increase your protein intake - it can help increase fat loss, especially from the midsection.
Protein Shakes can Prevent Muscle Damage and Metabolic Slowdown
Weight loss diets often cause you to lose muscle, which can slow down your metabolism. Once you go off the diet, it is easier to regain all the weight (and much more).
A high protein intake combined with strength training helps prevent some of this muscle damage and metabolic slowdown.
In fact, the researchers reported that the participants' metabolism was lowered by a low-weight diet that provided 36% of the calories in the form of protein that provided about half the amount of food.
Evidence shows that daily protein shakes as part of a weight loss diet can make maintaining muscle three and a half times more efficient.
A study of athletes found 35% or 15% of calories from protein compared to weight loss diets. Both diets helped participants lose the same amount of fat, but those who ate the most protein lost 38% less muscle mass.
Recent reviews have further found that a weight loss diet of more than 0.5 g / pound (1.0 g / kg) of protein per day helps older adults retain more muscle and lose more fat.
SUMMARY:
The weight loss proteins ingested during the diet help prevent muscle loss and metabolic depression. This is especially effective when combined with strength training.
Protein shake helps prevent weight gain after weight loss
Protein's effects on metabolism, appetite, and muscle filling can keep you from working that hard again to cut fat.
One study found that participants who received more protein lost weight and maintained better results than those who received less.
In fact, the high-protein group recovered only 9% of the lost weight, while the low-protein group recovered 23%.
Another study gave participants who had just completed a weight loss intervention a supplement that provided 48.2 grams of protein per day.
Participants who took supplements felt fuller after meals and regained 50% less weight after 6 months than those who did not.
A separate study found the same effect as a supplement that provides 30 grams of protein per day, again proving that it is not better to do better.
SUMMARY:
Whether it's extra protein, smoothies or whole foods, it can help you lose the amount of weight you get back after weight loss.
What kind of protein is good?
Different types of proteins have different effects on the body.
For example, whey it absorbs faster than casein which helps you to feel hungry in the short term.
One study found that 56 grams of fat protein per day helped participants who were overweight and obese lose 5 pounds (2.3 kg) more fat than the same amount of soy protein.
Another hack describes that weight loss is 3 times more effective than soy protein in maintaining muscle-building skills during a diet.
That said, not all studies agree that serum is superior. For example, a report noted that the effect of eating to reduce appetite quickly does not make a difference in the number of calories.
Furthermore, several reviews have reported a reduction in fat in equal amounts with the use of yes, soy, rice or egg protein supplements.
One last factor to consider is the quality of the protein
Fun, casein and soy contain all the amino acids your body needs.
On the other hand, rice and hemp proteins are low in essential amino acid lysine, and pea protein is also low in non-essential amino acids cysteine and methionine.
That being said, if you are not the only source of protein in your diet, these deficiencies will probably not be a problem.
Also, many plant-based protein powders mix different sources so that the mixture contains all the necessary amino acids.
SUMMARY:
The type of protein powder that you have should not make a big difference in fat loss. Some studies show an advantage for butterflies, but the evidence is mixed.
Dosage and Side Effects
1 shake a day should be a good way to start.
With 1 or 2 tablespoons of protein powder in the shake it is taken well before meals or in place.
Mixing it with water, ice and perhaps a piece of fruit in a blender is an easy way to make a delicious and satisfying smoothie.
Side effects such as bloating, cramps, gas and diarrhea can occur if you are lactose intolerant and drink soft drinks made with dead or casein.
These symptoms can be avoided by switching to protein powders derived from egg, pea, soy, sorghum or rice protein powders.
Notably, a high protein diet was once thought to have a negative effect on kidney and bone health, but recent research further shows that this is not true.
In fact, high protein intake has never been seen as a cause of kidney damage in healthy people. However, a low protein diet may be beneficial for existing kidney problems.
Protein is also an essential nutrient for bone formation and maintenance and reviews show that there is no reason to limit its intake to improve bone health.
Most studies have found that between 0.5-1.0 g / pound (1.2-2.2 g / kg) of protein per day provides the most beneficial effects for weight loss.
This amount of protein usually makes about 25-35% of the calories you eat in a day and is generally considered safe.
You can read more about that here: How much protein should you eat each day?
SUMMARY:
A good way to start shaking a day with 1 or 2 tablespoons of protein. Some people may experience side effects of digestion.
BOTTOM LINE
Most people can get enough protein without shivering.
That being said, these supplements are an easy, safe and delicious way to add extra protein in your diet.
If you’re trying to lose weight, extra protein from shakes can help you feel less hungry, help you lose weight faster and lower the likelihood of regaining the lost fat.
Article source healthline.com
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