Could protein be the miracle food that helps you lose weight? Today, I’m going to tell you everything you need to know about protein shakes for weight loss and how to make sure that you’re getting enough of the right amount of protein in your diet to stay on your Fat loss journey.
A healthy, balanced diet is the key to keeping those extra pounds at bay, but something about this mighty macronutrient seems To be helping, people, lose weight and keep it off. First, there’s the thermic effect of food or thermogenesis is the natural increase in heat, that your body produces, which uses energy protein causes a higher rate of dietary thermogenesis than other nutrients. Research in the nutrition and metabolism journal explains that eating protein can actually allow the body to blast through up to 20 to 30 per cent, more calories than carbohydrates and fats.
Next, there’s satiety, simply put protein helps you stay fuller for longer, which decreases the chance of you accidentally grazing your whole way through a package of biscuits and that share bag of Doritos between your meals, based on the visual analogue scale, which measures perceived appetite. People are fuller after a 60 versus a 19 protein meal. Also, muscles are metabolically active, which means that they require energy to simply exist. So the more muscle tissue you have, the more calories your body will burn every day. You do still have to be mindful of the energy you’re consuming versus the energy you’re expending.
Lastly, protein preserves muscle if you’re trying to lose weight through dieting and you’re. Restricting your energy intake. It’s still really important that you maintain an adequate intake of protein. Otherwise, your body will be burning muscle, mass for energy as well as fat, which is less than ideal for that sculpted physique you had in mind.
In fact, a study by bossy, wet foot and mullet in 2014 found that a normal weight person can lose upwards of 35 fat-free mass, i.e muscle whilst dieting. If you want to hold on to your muscles, spread your protein out throughout the day in four to five servings of at least 20 grams and you’ll need to make sure that you’re doing regular resistance training to encourage the turnover of muscle protein.
So are there any negative health effects of having a high protein diet? nope, not in healthy people, with no known kidney problems, but there are calorie concerns, too much protein and you’re not going to get enough carbs and fats to stay healthy whilst keeping your calorie deficit? What about supplements to hit your daily protein goal?
You might want to supplement with a protein powder. You want to aim for a protein powder, that’s lower in fats and carbs, but still has a good dose of protein, and that is lower in calories. Products like clearway, isolate impact, whey, isolate and clear vegan protein are all lower in calories. So are a good choice for weight loss. You might want to avoid mass gainers as they contain a lot more calories and carbs.
To sum up, protein is essential for preserving muscle mass when dieting and also it makes dieting a lot easier, just make sure you spread it throughout the day and eat enough of the stuff for the best results.