How Do Protein Shakes Help In Weight loss?
Protein is essential for weight loss. An easy way to add protein to your diet is drinking protein shakes. In this post you would get all you want to know about protein shakes and the way they affect body weight.
Protein shakes – What are they?
Drinks made by adding water to protein powder are called protein shakes. Even other ingredients are often added to it.
They are an easy way to add protein to diet especially when the diet doesn’t have quality high-protein foods.
Some popular kinds of protein powders in the market are:
- Whey protein
- Casein protein
- Soy protein
- Hemp protein
- Rice protein
- Pea protein
Protein shakes help decrease hunger and boosts metabolism
Protein is said to increase levels of appetite reducing hormones and reducing the hunger hormone ghrelin. Secondly, it helps you stay full for a longer while.
Talking about metabolism, a high intake of protein can boost metabolism and help you in burning more number of calories every day.
Protein shakes help in losing weight and belly fat
According to researchers, high-protein diets help you in losing more fat especially the one in the belly. In a study, those who consumed 25 percent of the calories as protein lost 10% more belly fat after a period of 12 months that those eating half the amount.
Protein shakes prevent the loss of muscle and metabolic slowdown
While on weight loss diets, people often lose muscle. This can slow down the metabolism making it easier to regain all the weight once you are off the diet. Consuming a high protein diet along with strength training can help prevent muscle loss as well as metabolic slow down.
Which kind of protein is the best?
Different kinds of protein have different effects on the body. For instance, whey protein is more quickly absorbed by the body than casein, making you feel less hungry in the short term.
In one study it was found that whey protein helped overweight and obese people lose more fat when compared to soy protein. Whey is known to be 3 times more effective than soy protein when it comes to maintaining muscle building ability when on a weight loss diet. However, not all studies say that whey is superior!
Considering the protein quality, whey, soy and casein contain all the essential amino acids that the body requires. Rice, pea and hemp protein are low in one or more amino acids.
Side effects and dosage
Protein intake between 1.2 and 2.2 g/kg per day provides the benefits of weight loss. This dosage of protein is considered safe and represents 25 to 35 percent of the calories you consume in one day.
If you happen to be lactose intolerant and are drinking shakes made out of whey or casein you may face side-effects like bloating, gas, cramps and diarrhea. These can be avoided by switching to protein powders that are free from dairy such as pea, soy, hemp, egg or rice protein powders.
The bottom line
If you are not getting sufficient protein from your food, it would be a great idea to include protein shakes in your diet.
Hope you liked reading this post on protein shakes!
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