Wondering if it is possible to lose weight with protein shakes? Are you confused about whether you should invest in the best whey protein or not?
A study conducted in 2022 on obese women discovered a significant correlation between whey protein consumption and appetite.
In this article, we will discuss how whey protein can be of assistance in weight loss. We will also discuss how whey protein works, when to consume it and how to consume it.
Want more? We will also discuss how to choose the best protein powder that can complement your weight-loss journey. Additionally, we will also go over two super-easy protein shake recipes that you can make at home!
Which Protein Powder Is Better for Weight Loss?
It is vital to read the label when choosing a protein powder for your daily consumption. It is best to choose protein shakes that contain no added sugar because sugar can promote weight gain.
As mentioned above, casein proteins are slow-digesting, and hence they will be an excellent choice for weight loss.
Whether you practise cardio for weight loss or strength training, your muscles will become weary and require protein to recuperate.
If you want to lose weight, it’s critical to track how many carbohydrates you’re eating. Some protein shakes contain them in high quantities; thus, make sure you check that.
Home Made Protein Shakes
One disadvantage of ready-to-use protein powders is that they typically contain artificial sweeteners and preservatives. Furthermore, they are usually a costly investment.
If you want the same benefits at a lower cost, or maybe you just want some variety, homemade protein shakes could be the answer.
Let us look at two amazing recipes that can help you achieve your daily protein intake without further ado.
1. Peanut Butter Shake
Two tablespoons of peanut butter contain approximately eight grams of protein, making it an excellent source of protein for muscle building.
Banana is an excellent source of insoluble fibres that can act as a laxative and prevent indigestion. Match made in heaven, isn’t it?
It is reported that two ounces of almonds has as much calcium as a half cup of milk. So almonds can be a great addition to your shake!
Chia seeds are also loaded with fibres, and they have ZERO calories.
- Two cups of low-fat milk
- Two banana
- Two tablespoons of peanut butter
- Four almonds
- Chia seeds
- Mix them all in a blender.
- Add some crushed ice to the mix.
- There you have it. A tasty and healthy protein shake!
You can consume this for breakfast or after a workout session! You will love it.
2. Protein Smoothie
If the idea is to swap a meal, then it is better to choose a blended smoothie. Blending involves the WHOLE fruit, unlike juicing.
Generally, yoghurt is added while making a smoothie. Yoghurt is an excellent probiotic; it is also loaded with calcium, vitamins and proteins! Even if you add half a cup of yoghurt while preparing your smoothie, you are introducing 7 grams of pure proteins to your diet!
Walnuts contain melatonin, which helps induce sleep. I am sure we are all aware of the importance of sleep in weight loss.
According to a study, three groups were given three different diets to determine weight loss. The group eating apples lost more weight than the other two groups.
Berries are also a rich source of proteins and antioxidants.
- One cup yoghurt
- Six walnuts
- One apple
- First, add the yoghurt and walnuts and blend them.
- Cut the apple into small pieces and add it into the blender.
- Add berries of your choice into the mix.
- Add some crushed ice to the mix.
- Pour it in a glass and enjoy!
When to Consume It?
It all depends on your preferences and what you are attempting to accomplish. It’s ideal to start your day with two full scoops of protein powder if you want to suppress your hunger and avoid binge eating.
Consuming a protein shake before exercise is the best way to achieve your full potential during training or loosen up your cramped muscles.
More is not always better! So make sure you are eating smart and consuming only the recommended value and dose. Excess consumption can result in undue pressure on the kidneys. We wouldn’t want that, would we?
Benefits of Protein Shakes
Both men and women can benefit from it even if the end goal is to shed some kilo! Don’t believe me? Listed below are three science-backed benefits of protein shakes on weight loss!
1. Increases Lean Muscle Tissue
Weight loss at the expense of muscle loss can lead to severe problems, including fractures and sprains. Muscle loss will also result in a reduced metabolic rate, which will adversely influence long-term weight loss.
Since weight loss is often associated with consuming a calorie-restrictive diet, muscle loss is imminent. Hence, protein shakes can be a boon.
Study participants in 2016 were divided into two groups so that one group received 20 grams of additional protein powder per week but not the other. The former group participants have more muscle gains and a higher fat to lean loss than the latter.
2. Promotes Fullness
Controlling your appetite is a significant challenge when it comes to weight loss! Protein shakes can help!
GLP-1 (Glucagon-Like Peptide-1) and PYY (Peptide YY) are satiety hormones generated by the body. Consuming whey can directly impact the release of these hormones. How? It can boost the production and hence promote a feeling of satiety.
In a 2013 study, it was discovered that participants who ate a high-protein breakfast felt more satiated throughout the day than those who skipped breakfast or consumed a low protein meal for breakfast.
3. Lose Belly Fat
Isn’t belly fat the problematic fat to lose? The good news is that protein shakes can target belly weight and promote weight loss.
Studies have also shown that protein intake is inversely correlated with abdominal weight, so protein shakes can help you reduce the percentage of subcutaneous fat.
4. Boost Metabolism
We have already discussed how whey protein can assist in muscle building, but it can also help speed up metabolism.
The higher your metabolic rate is at any given weight, the more muscle you have and the less fat. It is because muscles consume far more energy than fat when at rest and hence burn more calories.
Let’s Talk About Protein Powders
I understand that after reading the preceding section, you want to start drinking protein shakes right away. If you want a quick and convenient method to incorporate protein into your diet, protein powders can be an excellent choice.
But it is imperative to know about the source and the processing method before purchasing any protein powder.
Plant protein powders and animal protein powders are the two types of protein powders available.
If the source of protein is an animal or an animal product-based, it can be divided into the following categories.
1. Whey Protein
During curd formation or cheese formation, the leftover water is used to make whey. It is one of the most popular and preferred whey proteins.
2. Casein Protein
It is also a milk-based protein. It may be more efficient at suppressing hunger and increasing feelings of fullness because it is a slow-digesting protein.
3. Egg Protein
As egg whites are primarily used to make egg protein powder, it is a fantastic alternative for individuals allergic to milk. Egg protein contains all of the essential amino acids that the body needs!
1. Soy Protein
Soy protein powders are the most popular alternative to whey-based proteins. Why? Some research claims that soy protein powder and weight training will produce similar results to whey protein.
2. Pea Protein
It is packed with essential amino acids that can favour muscle recovery and strength. It is easily digested and hence it is also suitable for people who are allergic to soy. The best part? It is relatively inexpensive.
3. Hemp Protein
A hemp protein powder is made by grinding hemp seeds into a fine powder consumed as a whole-food supplement. It contains plenty of fibre and omega-3 fats but lacks lysine, so it is an incomplete protein source.
No magic pill can help weight loss; however, a good exercise routine coupled with a good diet can help you.
Adding protein supplements in the form of protein shakes to your diet will help you meet your daily protein requirements while satiating your hunger and boosting your metabolism.
In the case of vegans, plant-based protein sources are an excellent choice, but if you are not, whey proteins are a great place to start. The recipes mentioned in the article are high in protein and low in calories; therefore, you should try them.
Let us know if you found this article helpful. Don’t forget to tell us which protein shake is your favourite.