Protein shakes are a popular weight-loss method, but are they effective? Drinks with high protein content, such as protein shakes, are used to increase the amount of protein in your diet. The amount of protein and other nutritional values can vary significantly between them.
There are protein shakes that have already been combined and are packaged in liquid form, as well as protein powders that should be mixed with liquid to make shakes. Depending on your dietary requirements and preferences, various kinds of protein powder are available for you to select from—with different flavors too!
So how do they aid in weight loss? All you need to know about protein shakes and how they might affect your weight is covered in this article.
Decreases Hunger And Appetite
There is evidence that eating protein can help reduce feelings of hunger and appetite. One of the most important reasons is that, compared to other macronutrients, protein helps you feel full for extended periods. Its outcomes are partly because of the release of the hormones responsible for fullness, GLP-1, and PYY.
Studies have shown that increasing the amount of protein consumed each day can reduce feelings of hunger throughout the day.
Compared to eating breakfast with a low protein content or not eating breakfast at all, older women who consumed a high-protein breakfast consumed up to 135 fewer calories later in the day than those who ate a breakfast with lower overall protein content.
A high protein intake was connected to increased fullness in one meta-analysis examining five separate studies. However, the authors cautioned that sensations of fullness are also influenced by factors such as body weight, eating behavior, and other health issues.
In addition, the results of another study indicate that consuming more than 35 grams of protein all at once appears to be the most effective method for achieving the desired effects of experiencing less hunger, a reduced yearning to eat, and increased sensations of being full.
Enhances Your Metabolism Rate And Builds Muscles
It’s possible that increasing the amount of protein you eat will make you burn more calories. The digestion of protein appears to improve one’s metabolic rate by a remarkable 20–35 percent, in contrast to the 5–15 percent increase caused by the digestion of carbohydrates or fat.
Several studies have discovered that individuals who consume meals rich in protein burn more calories for several hours after eating.
Consuming a diet high in protein for one day boosted metabolic rate after meals by nearly twice as much as eating a diet high in carbohydrates for one. A study conducted with ten young, healthy women supports these corresponding claims.
Similarly, increasing the amount of protein in your diet can help you build muscle, particularly when combined with resistance training.
Building muscle is an excellent strategy for maintaining a healthy metabolism because muscle aids in producing energy and metabolism itself. This is especially true if you are trying to lose weight and are following a diet low in calories.
Severe calorie restriction can lead to the loss of muscle in addition to the loss of fat. Because of this loss of lean muscle, your metabolism may slow, making it easier for you to gain weight once you stop following the restrictive diet.
On the other hand, consuming enough protein with strength training may help prevent this muscle loss and the subsequent slowdown in metabolic rate.
Makes Your Burn More Calories
The high thermic effect, in addition to several other factors, causes a high protein intake to speed up the metabolism. It increases the calories your body burns, even while sleeping.
Research has shown that eating a lot of protein can rev up your metabolism and increase the number of calories burned daily from approximately 80 to 100. This effect is especially pronounced during periods of overfeeding, which can also be referred to as eating at a caloric surplus. One study found that overeating with a diet high in protein led to an increase in the number of calories burned each day by 260.
Diets that are higher in protein have a “metabolic edge” over diets that are smaller in protein because they cause you to burn more calories.
Reduces Cravings And Aids In Weight Management
The dieter’s worst enemy is the cravings they experience. They are one of the primary contributors to the common tendency for people’s diets to be unsuccessful.
Many individuals who have a propensity to gain weight experience cravings at night, and as a result, they snack in the evening. The calories from this food are added to the calories they have already consumed throughout the day.
Interestingly, protein can have a powerful impact on reducing the urge to snack late at night and the cravings that come with it.
Since protein affects your metabolism, appetite, and the amount of muscle you have, it may also prevent you from putting on weight after you’ve already shed some. This effect should be the same regardless of whether you obtain protein from shakes or whole foods.
According to the findings of one review, increasing the amount of protein consumed at each meal to between 25 and 30 grams may help with losing weight and keeping it off. However, the researchers warn that complete adherence to a diet high in protein and other lifestyle factors is typically required.
When Choosing Protein Shake Brands
Before they are put on store shelves, dietary supplements are typically not subjected to a review by the Food and Drug Administration (FDA) to determine whether or not they are safe and effective. Knowing this fact, it is essential to do research not only on the components of your protein powder but also on the reliability of the brand. Choose a protein shake validated by an independent lab whenever it is an option.
What’s more, the recommended portion sizes can differ from brand to brand. Check the nutrient labels on your food to ensure you get the desired amount of protein.
Protein shakes are a simple way to get more protein into your diet that is both safe and enjoyable to consume. Extra protein from shakes may help you feel less hungry if you’re trying to lose or maintain your weight.
If you are interested in knowing more about other wellness and weight loss concerns, check out our blogs or contact our clinic, Vida Bella Aesthetics, directly. We are happy to provide you with the services you need for whatever aesthetic or health concern you may want to address.