Title : How protein shakes help you lose weight and belly fat
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How protein shakes help you lose weight and belly fat
Getting enough can increase metabolism , it reduces appetite and help you lose body fat without losing muscle.
protein shakes are an easy way to add more proteins to your diet, and has been shown to help with weight loss.
This article explains everything you need to know about protein shakes and how they affect your weight.
What are protein shakes?
protein shakes are beverages prepared by mixing protein powder with water, although other ingredients are often added also.
They can be a convenient addition to diet, especially when access to protein-rich foods quality is limited.
Although most people do not need to meet daily protein needs, but can also be useful if you need to increase your intake for some reason.
You can buy protein powder and mix it yourself, but you can also get many different brands of liquid pre-made shakes.
Some of the most popular types of protein powders on the market are:
- Whey protein: is quickly absorbed, based on dairy products. It contains all the essential amino acids ( 1 ).
- Casein protein: gradually absorbed, milk-based. It contains all the essential amino acids ( 1 ).
- Soy protein: of plant origin and contains all essential amino acids. It also contains soy isoflavones, which may provide some health benefits ( 2 ).
- Hemp protein: and high omega-3 and omega-6 fats , but low in the essential amino acid lysine herbal ( 3 ).
- Rice protein :. based on the ground floor and the essential amino acid lysine ( 3 )
- pea protein :. based on the ground floor and non-essential amino acids cystine and methionine ( 4 )
Some brands contain a mixture of different types of protein powder. For example, many types of plant origin marks are combined to complement the amino acid profile of each.
Conclusion :. Protein shakes can contain different types of proteins, each with its own characteristics
protein shakes reduce hunger and appetite
proteins can reduce hunger and appetite two main ways.
First, increases levels of hormones reducing appetite as GLP-1, PYY and CCK, while reducing levels of hunger hormone ghrelin ( 5 , 6 , 7 , 8 , 9 ):
second, the protein helps you feel full longer ( 10 11 ).
In one study, high protein breakfast helped participants consume up to 135 fewer calories at the end of the day ( 12 ).
In another, overweight men who had been on a weight loss diet increased their intake of protein and 25% of total calories. This increase cutting cravings by 60% and late night snacks half ( 13 ).
Increasing protein intake from 15% to 30% of total calories helped the participants in another study consumed 441 calories less per day without actively trying to limit your portions ( 14 ).
Moreover, at the end of the study period of 12 weeks, they had lost an average of 11 pounds (5 kg) ( 14 ).
These shakes can be a convenient way to add more protein to your diet. However, note that too can still lead to excess calories.
Another study found that shakes that contain 20-80 grams of protein all decreased hunger by 50-65% regardless of the amount of protein in your smoothies ( 15 ).
So if you are trying to lose weight, 20 grams per shake seems sufficient to reduce hunger.
Conclusion: The protein can decrease appetite by affecting your hunger hormones. It can also help you feel full longer, which may help you eat less and lose body fat.
protein shakes can increase metabolism
The high protein intake can increase metabolism, helps burn calories a little more each day ( 16 17 ).
This is partly due to a high protein diet - especially when combined with strength training -. Can help build muscle
This can speed up your metabolism because muscle burns more calories than fat.
In one study, obese participants were given 200 or shakes with extra protein 0 grams per week.
Those who received the protein gained 2.8 pounds (1.3 kg) more after a mass training program 13 weeks ( 18 ).
In another study, researchers gave participants a combination of food and smoothies to provide either 0.5 g / lbs or 1.1 g / lb (1.2 g / kg or 2.4 g / kg) of protein per day.
After 6 weeks, high protein diet, gained 2.4 pounds (1.1 kg) of muscle and lost 2.9 pounds (1.3 kg) more fat ( 19 ).
It should be noted, however, that their ability to gain muscle during a diet weight loss may depend on the amount of muscle you already have ( 20 ) .
The protein may also increase metabolism because of 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 only 5-10% of calories from carbohydrates and 0-3% fat calories burned during digestion ( 21 ).
Conclusion: Protein helps improve metabolism because a lot of energy expended to digest and metabolize it. It also helps build muscle, which burns more calories than fat.
protein shakes can help you lose weight and belly fat
Researchers generally agree that diets high in protein can help you lose more fat, especially fats in the belly area ( 22 23 ).
In one study, participants in a diet that provides 25% of calories as protein lost 10% more abdominal fat after 12 months than those who ate half that amount ( 24 ).
In another, participants were given an extra 56 grams of whey protein per day lost 5 pounds (2.3 kg) over the end of a study period of 23 weeks, despite not consciously change anything else in your diet ( 25 ).
Another study compared the effect of different weight loss diets. Participants who consumed more protein lost 31 pounds (14.1 kg) in 3 months - 23% more than those who consume less ( 26 ).
In a final study, participants on diets that provide 30% of calories from protein lost 8.1 pounds (3.7 kg) more than those with diets that provide 15% of calories from protein ( 13 ).
Conclusion: milkshakes protein are a convenient way to increase your daily protein intake. This can help increase the loss of fat, especially around your midsection.
Protein shakes can also prevent muscle loss and metabolic slowdown
diets weight loss often do lose muscle, which can slow down your metabolism . This makes it easier to gain all the weight back (and more) once you go off the diet.
A high protein intake in combination with strength training can help prevent some of the muscle loss and metabolic slowdown ( 27 28 29 ).
Indeed, the researchers reported that the metabolism of participants decreased less on a diet weight loss that provides 36% of calories as protein in a diet that provides about half of that amount ( 30 ).
The evidence shows that drinking a protein shake daily as part of a diet weight loss can make more efficient ( 31 ) muscle maintenance up to three and a half times.
A study compared the diets athletes weight loss, either by providing 35% or 15% of calories from protein. Both diets helped participants lose about the same amount of fat, but consuming more protein lost 38% less muscle mass ( 32 ).
In a recent review also notes that diets weight loss exceeding 0.5 g / lb (1.0 g / kg) of protein per day can help older adults retain more muscle and lose more fat ( 33 ).
Conclusion: protein shakes consumed during a weight loss diet can help prevent muscle loss and metabolic slowdown. This is particularly effective in combination with strength training.
protein shakes can help prevent weight regain after weight loss
effect of protein metabolism, appetite and muscle mass can also prevent recovery of fat that worked so hard to lose.
One study reports that participants who received more protein lost more weight and kept their better results than those who received less.
Indeed, the high protein group recovered only 9% of the lost weight, while the low-protein group recovered 23% ( 26 ).
Another study participants who just completed an intervention of a weight loss supplement that provides 48.2 grams of protein per day.
Participants who took the supplement felt fuller after meals and had recovered 50% less weight than 6 months later, compared with those who received no supplement ( 34 ).
Another study found similar effects with a supplement that provides only 30 grams of protein per day, proving once again that more is not necessarily better ( 35 ).
Conclusion :. additional protein, either shakes or whole foods, can help minimize the amount of weight regain after weight loss
What kind of protein is best?
Different types of proteins have different effects on the body.
For example, serum is absorbed faster than casein, which helps you feel less hungry in the short term ( 36 ).
One study reports that 56 grams of whey protein per day helped overweight and obese participants lose 5 pounds (2.3 kg) more fat than the same amount of soy protein ( 25 ).
Another describes whey as 3 times more effective in maintaining the ability of muscle building during a weight loss diet that soy protein ( 31 ).
That said, not all studies agree that whey is superior. For example, a report notes that the fastest hunger reducing the effect of creating differences in the amount of calories consumed at meals ( 36 ).
Furthermore, several considers the report of the same amount of fat loss with the use of whey, soy, rice or protein supplements Egg ( 37 38 ).
A final factor to consider is the quality of the protein.
whey, casein and soy contain all the essential amino acids the body needs.
Furthermore, rice and protein hemp are low in the essential amino acid lysine and pea protein is also low in non-essential amino acids cystine and methionine.
said, these deficiencies likely not cause a problem unless if Shakes are the only source of protein in their diet.
Moreover, many proteins powdered herbal different sources are mixed so that the mixture contains all essential amino acids.
Conclusion: The exact type of protein powder you have in your shakes should not make an important difference fat loss. Some studies show an advantage for serum, but the evidence is mixed.
Presentations and side effects
Take 1 shake per day should be a good way to start.
is best to take it either before or instead of a meal, with 1 or 2 tablespoons of protein powder into the batter.
mixed with water, ice and maybe a piece of fruit in a blender is a simple way to create a delicious and satisfying shake.
Side effects such as swelling , cramps, gas and diarrhea can occur if lactose intolerant and drink shakes made with whey or casein.
These symptoms can be avoided simply by switching to non-powdered protein derived from dairy products, such as eggs, peas, soybeans, hemp or rice protein powder products.
It is noteworthy that high protein diets once they have negative impacts on the kidney and bone health thought, but the latest research shows that this is not true.
Indeed, the high protein intake is not cause kidney damage in healthy people. However, low-protein diets can be beneficial for people with existing kidney problems ( 39 40 ).
Protein is also essential for bone formation and maintenance nutrient, and reviews show that there is no reason to restrict the intake to improve bone health ( 41 42 ).
Most studies indicate that total protein intake of between 0.5-1.0 g / lb (1.2-2.2 g / kg) per day provide more beneficial effects weightloss.
This amount of protein that normally accounts for about 25-35% of the calories you consume in a day and generally considered safe.
You can read more about this here: How much protein should eat per day
Conclusion: Take a shake per day it is a good way to start, with 1 or 2 tablespoons of protein. Some people may experience digestive side effects.
Take Home Message
Most people can easily get enough protein shakes unused.
That said, these supplements are an easy, safe and delicious to add more protein in your diet way.
If you are trying to lose weight, the extra protein shakes can help you feel less hungry, help you lose weight faster and reduce the likelihood of recovering lost fat.
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