Other Beneficial Effects Of Protein
In addition to its favorable effects on weight, protein may help improve health in several other ways:
- Increase muscle mass: Studies have shown a higher protein intake can increase muscle size and strength when combined with resistance training .
- Reduce muscle loss during aging: Many people lose muscle as they age. One study found that adding a daily protein shake helped protect muscle health in healthy older men and those with age-related muscle loss .
- Strengthen bones: Higher protein intake may promote bone health. In one study, older women with the highest intake of animal protein experienced a whopping 69% reduced risk of hip fracture .
- Improve wound healing: Studies have shown that high-protein diets can enhance the healing of wounds related to surgery or injury, including bedsores .
Summary:
Research suggests a high protein intake can help build muscle, protect against bone and muscle loss during aging and improve wound healing.
Useful Tips To Help You Lose Weight
If youre currently trying to slim down, youve likely tried a handful of tactics with few results. We can recommend a few basic guidelines to help your body achieve a caloric deficit without throwing yourself into starvation mode.
Apply these tips to your diet/workout routine, and youll see the difference in no time.
1. Track Your Caloric Intake
If you want to lose weight, you will need to reduce your caloric intake. You can do this by tracking your caloric intake using a food diary or online tool. This will help you be more mindful of the foods you are eating and the number of calories they contain.
Although the number of calories you need each day depends on your age, sex, and activity level, you should aim to consume between 1,200 and 1,600 calories per day if youre trying to lose weight. You can calculate your caloric needs using a calculator to determine exactly which foods you should eliminate.
2. Get Plenty of Exercise
Exercise is a great way to improve your overall health and fitness, as well as your mood. When you exercise, your body needs more energy and burn more calories.
After several weeks of regular exercise, you will start to see a change in your body composition as you lose body fat and gain muscle. You will also have more energy and feel better mentally and emotionally.
Exercise releases endorphins, making you feel happy and improving your mood. This can significantly improve your confidence and motivate you to continue your diet and exercise routine.
Protein Does Not Easily Convert To Fat
Protein does not convert to body fat because of proteins unique metabolism. However, there are instances when you eat more calories than you burn. Therefore, limiting the amount of surplus energy stored as fat is critical. Overeating protein leads to far less stored body fat during weight loss than overeating carbohydrates.
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High Protein Foods To Include In Your Daily Diet
Nutritionists recommend high protein diets for reducing and managing obesity by improving body weight management. For every 1 kg of body weight, the recommended quantity is 0.08- 1g grams of protein. However, age and health parameters can change the intake. Protein helps build tissues and muscle strength, oxygenates food, helps in regulating hormones and enzyme synthesis.
Therefore, protein is an essential nutrient in your diet if youre trying to lose those extra inches. In addition, high protein foods make the process of weight loss easier due to the macronutrients effect on your satiety levels and metabolism.
Protein Helps You Feel Full Longer
One of the biggest things that impedes weight loss is hunger.
People are far less likely to stick with a nutrition or diet plan if they experience high levels of hunger.
Protein is the most satiating of all the macronutrients .
Several different lines of research have all pointed to the same thing: higher protein intakes tend to provide more satiety and less hunger.
For example, in one study, high protein snacks allowed people to go longer between eating and also caused them to eat less at subsequent meals .
Another study showed that including protein into a glass of water decreased hunger compared to water alone .
Depending on the source of protein, there does appear to be minor differences in the exact amount of satiety that protein provides, however these differences are minor and dont really make a meaningful impact for most people .
Currently, there is no consensus on the optimal level of daily protein intake in ones diet with regard to stay full. However, roughly 1.8 – 2.9 grams of protein per kilogram daily appears to provide substantial benefit on satiety .
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Are Protein Powders Good For Weight Loss
Protein powders used to be just a supplement for bodybuilders and people trying to gain muscle mass. However, protein powders have become increasingly popular as a quick and easy way to get additional protein into your diet.
Whey protein is the most popular type of protein powder. It’s a complete protein which means it contains all the essential amino acids your body needs. It’s easily absorbed and has a lot of beneficial research behind its use for satiety, weight loss, and lean muscle.
One study found that daily whey intake led to weight loss without any other dietary changes. Several studies also point to whey protein and satiety, which can lower overeating or food cravings. This may be related to the positive effect on hunger hormones that help to suppress appetite.
But whey isn’t the only protein supplement option. Some people can’t tolerate dairy or prefer plant-based protein powders. Other types of plant-based protein powders include:
Garden Of Life Meal Vanilla Powder
Image courtesy Garden of Life
Sip on this nutritious drink. Hemp Protein is a great way to get plenty of clean, organic plant protein with 44 superfoods, like grass juices, fruits and vegetables, and fiber to keep you full for hours in a 1-cup serving.
The meal replacement with all of the nutrients you’ll need to help you build muscle and have more energy is available. It is free of the top eight allergens, making it ideal for individuals with food allergies.
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Diets High In Protein Promote Weight Loss
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For example, overweight adults lost an average of 11 pounds over 12 weeks when they increased their protein intake from 15% to 30% of daily calories, without changing any other part of their diet .
Whats more, high-protein diets have been shown to help reduce body fat, especially around the belly, and increase lean muscle mass .
A high protein intake may help you maintain weight loss, as well. One study found that a slightly higher intake of protein resulted in a 50% lower body weight regain .
There are a number of reasons why high-protein diets boost weight loss:
- Keep you fuller for longer: Protein is highly satiating, meaning you stay fuller for longer. This can lead to an automatic reduction in calorie intake .
- Reduce cravings: A high-protein diet has been linked to reduced cravings and a lower desire to snack at night .
- Increase calorie burn: Increased protein intake has been shown to have a higher thermic effect. This means it can boost the number of calories burned by up to 80 to 100 per day .
- Change weight hormones: Protein has been shown to reduce levels of the hunger hormone ghrelin and boost the appetite-reducing hormones GLP-1 and PYY .
There are various protein sources, which makes it easy to follow a high-protein diet.
Generally, these sources are divided into two types: natural protein from foods or supplemental protein, usually in the form of protein shakes.
It Takes More Energy To Break Down Protein
Another reason protein helps with weight loss is because it takes more energy to metabolize protein than other nutrients to burn more calories. It’s likely only a small boost, but it could contribute to the overall benefits of eating protein for a healthy weight.
One study showed that individuals who ate a high-protein diet had a higher energy expenditure than those who ate a low-protein diet. Another small study found that eating a high-protein meal led to a twofold higher energy burn than a high-carb meal.
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How Protein Powders Help You Lose Weight
Protein powders may have a reputation for building stronger muscles, but they can also work as effective weight-loss supplements. This is thanks to the complex nature of protein molecules.
Proteins are long chains of amino acids that the body breaks down into individual units for energy, repair, and growth.
As your body starts to digest protein, it requires a lot of energy to break the bonds holding the amino acids together. This takes more time, helping you feel fuller for longer and helping you to eat less overall.
Any leftover energy taken from the proteins is less likely to be stored as fat since your body must expend more energy to digest the molecules.
Additionally, by keeping your blood sugar levels steady throughout digestion, protein powders can help to reduce cravings and keep you on track with your diet goals. Whenever youre feeling the need to eat something sweet, drink some protein powder and enjoy the delicious milkshake flavors.
Researchers with the Journal of the Academy of Nutrition and Dietetics conducted a study to prove these effects, analyzing over 30 different scientific findings.
The overwhelming data showed that participants across all studies felt greater fullness after consuming protein-heavy meals than those who didnt.
Is Flavored Protein Powders For Weight Loss Okay
There’s no one answer to this question. Some people find that flavored protein powders help them stick to their weight loss goals, while others prefer unflavored varieties. Ultimately, it’s up to you to decide what works best for you.
If you do choose a flavored protein powder, be sure to read the label carefully. Some products are loaded with sugar and calories, which can sabotage your weight loss efforts.
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How Much Protein Do Females Need For Weight Loss
The amount of protein you need depends on a number of factors, including your activity level, weight, and muscle mass. The Academy of Nutrition and Dietetics recommends that adult women consume at least 46 grams of protein per day.
If you’re trying to lose weight, you may need more protein. Protein powders can help you reach your protein needs, but they’re not necessary. You can get all the protein you need from dietary sources like meat, fish, poultry, eggs, dairy, beans, and nuts.
However, females who don’t eat a healthy balanced diet with protein rich foods then they’ll need to supplement their diet with a protein powder to make sure they’re getting enough.
Protein powders can be a helpful weight loss tool, but they’re not magic. If you want to lose weight, you need to create a calorie deficit by eating fewer calories than you burn. Protein powders can help you reach your daily protein needs, but they won’t magically melt away your fat.
Protein powders may be useful for women in a variety of ways, depending on their needs. Consult your doctor or a registered dietitian to see if protein powder is right for you.
There are a few things to bear in mind when selecting the finest protein powder for weight loss with a female focus. First, think about your fitness objectives. Are you wanting to increase muscle bulk, reduce weight, or simply boost your general health? This will assist you in determining which type of protein powder is ideal for you.
Other Sources Of Protein
While most of us can hit our protein goals through whole-food sources, there are some scenarios where protein powders or other protein-enriched foods can be useful. People starting an intense endurance- or strength-training program, recovering from surgery, or dealing with other health issues may need to boost their protein intake, says London. In these situations, be sure to talk with your health care provider to create a personalized nutrition plan.
That said, there may also be more in-the-moment times where you need some extra help on the protein front. On busy mornings where you barely have time to brush your teeth let alone cook breakfast, WWs protein-packed lattes can be a great solution. Each 8-oz can provides 11 g of protein and 20% of the Daily Value for calciummaking them convenient and nutritious breakfast additions. Ultimately, all foods are on the menu and WW members should do what works for them, which could include using a protein powder or protein-enhanced drinks, says Goscilo.
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Gold Standard 100% Whey
Gold Standard 100% Whey, from Optimum Nutrition, lives up to its name. Its exactly what youd expect from a high-quality protein powder and, thanks to its straightforward formula, is a popular and widely used protein powder among athletes and bodybuilders.
When you take a serving of Gold Standard 100% Whey protein powder, youll benefit from over 20 grams of complete proteins and an additional 5,5 grams of branched-chain amino acids. That makes it an excellent product to stimulate weight loss.
Its recommended to take two scoops of the powder once a day, either in the morning or evening, with milk, water, or your preferred milk substitute if youre following a vegan diet. Be warned, though this product does contain soy lecithin, so use it with caution if youre allergic to soy products.
Head to Amazon to purchase a tub of Gold Standard 100% Whey in either Vanilla Bean or Turbo Chocolate flavors.
How Does Protein Help You Lose Weight
Well, there is no magic pill for weight loss, but high protein foods should be a staple in your daily diet because they can increase energy, help you feel fuller for longer, which makes it simpler to eat less throughout the day, and reduce between-meal snacking. In fact, it helps you burn more fat and calories and build lean muscle mass.
In addition, a diet high in proteins and low in carbohydrates boosts metabolism and aids in burning an extra 100 calories a day, according to a 2002 American College of Nutrition study. All in all, protein can aid weight loss.
Health Shots spoke to Dr Divya Gopal, Consultant Dietitian/Nutritionist, Motherhood Hospital, Anashankari, Bengaluru, to find some best protein rich foods for weight loss.
Dr Gopal says, When attempting to lose weight, increasing your intake of protein-rich foods will keep you satisfied for longer and help you develop lean muscles. One of the most important macronutrients for cell development and regeneration is protein.
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Best Protein Powder For Weight Loss: What The Experts Say
Registered Dietitian,Jasmine Carbon says, Protein powders are an easy way to fortify your meals with amino acids which are essential for muscle growth and muscle maintenance.
Since these amino acids arent wrapped around tissue or plant fibers, they can be quicker to digest and utilized by the body much quicker making protein powders an ideal pre or post-gym ingredient. They also have the added benefit of satiety meaning that a higher protein meal should leave you feeling fuller for longer. And feeling fuller means youre less likely to reach for those high sugar, salt, and fat convenience foods.
Jasmine Carbon, a nutritionist and registered senior specialist dietitian, is the founder of professional nutrition service Carbon Nutrition & Dietetics . With years of clinical experience in the NHS and health education fields, shes well-placed to give us the lowdown on the best protein powders for weight loss.
Carbon says: If weight loss is the aim, I would recommend opting for the sugar-free varieties. That way youre getting the benefits of the additional protein without the unnecessary additional calories.
If you are dairy intolerant or allergic you should avoid protein powders with whey, casein/sodium caseinate, galactose, or lactose in the ingredients list. Similarly if you are gluten intolerant or have coeliac disease then you guessed it avoid gluten if thats in the ingredients list.
Protein Preserves Lean Body Mass
In addition, protein has another benefit on weight loss: it helps preserve lean body mass during periods of caloric restriction.
One study compared the effect of low protein intake to high protein intake on lean body mass over a short term caloric deficit. On average, the low protein group lost about 1.6 kilograms of muscle mass while the high protein group only lost 0.3 kg of muscle mass .
Another similar study compared 0.8 g/kg per day against 1.6 g/kg per day and 2.4 g/kg per day and found that the two higher intakes spared more lean body mass than the 0.8 g/kg per day diet. They also found that there was no real benefit to 2.4 g/kg per day over 1.6 g/kg per day .
Currently, most evidence suggests that ~1.6 grams of protein per kilogram, or .73 grams of protein per pound is a recommended daily target for protein intake to spare lean body mass loss during periods of weight loss.
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Protein Makes You Burn More Calories
Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism.
It makes you burn more calories around the clock, including during sleep (
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This effect is particularly pronounced during overfeeding, or while eating at a caloric surplus. In one study, overfeeding with a high protein diet increased calories burned by 260 per day .
Bottom Line:
A high protein intake can make you burn 80-100 more calories per day, with one study showing an increase of 260 calories during overfeeding.