Are Protein Shakes Effective For Weight Loss?
With the rise of various weight loss programs, more and more people have resorted to adding protein shakes to their meals to boost metabolism and shed extra pounds. But are protein shakes really good for weight loss? Taking protein shakes can be one of your considerations to help you lose weight. These shakes can serve as a great alternative source of dietary protein that supports healthy metabolism and minimize the tendency to consume more calories by controlling your appetite. Additionally, protein shakes can also help body fat loss without reducing your muscle mass.
In this article, these are the main points that we are going to cover:
- What are protein shakes?
- What are the different types of protein shakes?
- Are protein shakes good for weight loss
- What else can protein shakes do?
What Are Protein Shakes?
Protein shakes are supplemental drinks with high protein content. It serves as a fast and easy option to get the essential amino acids needed by the body.
Protein quantities, kinds, flavors, and formulations vary widely for different person's nutritional needs. Basically, protein shakes are made by diluting the protein powder with water or other liquid preferred, such as milk.
Some gym-goers or athletes use protein shakes as part of their pre-and post-workout routine. And some health-conscious individuals use this as one of their protein alternatives.
What Are the Different Types of Protein Shakes?
Be aware that all protein shakes do not have the same formulation! You must be mindful that different types of protein shakes are available in the supplements market via store or online. All you have to do is make sure that you choose the ones that fit your needs.
Here are the different types of protein powders that you can choose from:
Dairy-based Protein Powders
Whey protein is the most popular protein powder type that is derived from milk. This supplement contains high biological value protein (HBV), which can be easily absorbed by the body, giving it an excellent boost of all nine essential amino acids.
Just like whey, casein is another type of protein powder that is derived from milk. It's a slow-digesting protein that can make you feel fuller for a more extended period.
Plant-based Protein Powders
Soy protein powder is a plant-based and lactose-free amino acid supplement derived from soybeans. And it also contains isoflavones which contain properties that fight cancer, bacteria, and inflammation.
Hemp protein is the protein derived from the seeds of the hemp plant called cannabis. Note that this should not be mistaken for a marijuana plant, as hemp only contains little to no amounts of tetrahydrocannabinol (THC). Thus, it won't make you feel "high" like you would experience with taking marijuana.
It is a plant-based protein that is derived from golden peas. They're known as a complete type of protein that can work effectively as whey protein in terms of muscle growth.
Rice protein powders are usually made from brown rice. It is also complete with all the essential amino acids, but they are considered inferior to whey protein and have a very low amount of lysine.
Are Protein Shakes Good For Weight Loss?
Note that protein shakes are nutritional supplements that can be used as meal replacements. Research revealed that protein shakes can effectively work as weight-loss support by helping you control your hunger and appetite. As a result, the dense amount of protein you get from protein shakes can help curb food cravings and decreases your tendency to eat extra calories. After all, the body takes a bit more time to digest protein compared to carbohydrates.
How Effective Protein Shakes Are For Weight Loss?
Generally speaking, the addition of protein from whole foods or shakes helps reduce the amount of weight you regain after weight loss. According to a 2017 study, participants with metabolic syndrome who adhered to a high-protein diet were able to lose weight effectively compared to those who only followed a standard-protein diet. What makes protein shake stand out from other protein sources? That is, they are taken in liquid form. Thus, it does not provide much bulk to the stomach.
Remember that drinking protein shakes alone will not provide you with the weight loss results that you're looking for you. Hence, you still need to engage yourself with physical activities such as going to the gym and doing outdoor sports. If not, health experts say that you will more likely exceed your daily calorie needs if you don't exercise! Instead, it can lead to weight gain!
Aside from exercising, we recommend that you make sure that you are sticking to a healthy and balanced diet consisting of whole foods such as complex carbs, fruits, vegetables, and lean proteins.
What Else Can Protein Shakes Do?
We all know the importance of exercise and a healthy diet, but sometimes it isn't enough to get us where we want to be. This is where protein shakes come in.
If you have been trying to lose weight, you may be surprised to find that it's not as easy as it seems. As protein shakes are supplements used by people looking to lose weight, what else can they do?
Here are some of the significant benefits that you can get from drinking protein shakes:
It can serve as a convenient source of protein, especially when you have limited access to protein-rich foods.
It can help build and strengthen your muscles.
It supports quick muscle recovery and injury recovery.
Protein shakes help with weight loss in a number of ways, and there are many different types of protein shakes on the market! Depending on your preference, you can either choose between dairy-based or plant-based
You should be aware that some of them might not suit your health condition the best, even if they are marketed as a healthy option.
Overall, if you are aiming to lose weight, you should consider taking extra steps such as diet and exercise to ensure that you reap all the benefits that you can get from your protein shakes.