Losing weight safely and effectively is a long-term process that requires a lot of dedication and patience. One of the supplements people frequently use to help with weight loss is protein powder. This article is going to explain how protein powder for weight loss works and offer some tips for using it correctly.
How Does Protein Powder For Weight Loss Work?
This section of our protein powder for weight loss article is going to cover the mechanics of how it works. Protein is a key nutrient that has a direct impact on several key areas that influence weight loss. Some of those areas include satiety, body composition, energy efficiency, and thermogenesis.
The biggest way protein powder for weight loss works is its effect on satiety. Satiety is the feeling of fullness that you have after you have eaten your meals. It stops feelings of hunger and increases the amount of time before you are likely to want to eat again. There have been several studies that show that consuming protein can help make you feel full longer between meals.
Body composition has a lot to do with weight loss and weight maintenance as well. One of the most important things to realize is that a pound of muscle takes up substantially less space than a pound of lean muscle mass. By reducing your total body fat percentage, you can easily reshape your entire body by reducing your waist size.
Muscle is also more metabolically active than fat which helps to burn more calories while resting. This has a positive impact on future weight loss and helps prevent future weight gain. It is important to realize that many fitness publications overstate how much more energy your body uses to maintain its lean muscle mass. However, it does still have a net positive impact on calorie expenditure. Gaining just over four pounds of muscle mass roughly increases resting calorie consumption by 50 calories per day.
Understanding The Different Types of Protein Powder
Whey Protein Powder
Whey protein powder is the most common type you will find in supermarkets and health food stores. It is a complete protein that contains all nine essential amino acids. The three main types of whey protein you will find are whey protein isolate, whey protein hydrolysate, and whey protein concentrate.
When protein concentrate is one of the most common types and has a relatively low fat and carbohydrate content. The amount of protein varies based on the concentration level of whey protein. Whey protein isolate is further processed and has even less fat and carbohydrate content in it. It’s usually at least 90 percent protein content.
Whey protein hydrolysate is formulated to be easier to digest. Its undergone partial hydrolysis to help aid in absorption and improve its overall nutritional profile. People who are allergic or sensitive to milk products should be careful when using this protein type.
Soy Protein Powder
Soy protein powder contains all nine fatty acids with high levels of glutamine and arginine. It is a plant-based protein that is suitable for vegetarians. Soy protein is naturally high in protein content, low in fat, and contains large amounts of phytosterols and isoflavones. The phytochemical content in soy has been studied several times and may aid with conditions like cancer.
Soy has also been used to help with the symptoms of menopause and reduce bone loss from conditions like osteoporosis. More studies need to be done but it is usually well tolerated but should be avoided by those who are allergic to soy products.
Pea Protein Powder
Pea protein powder is another plant-based protein solution that is ideal for vegans and vegetarians. It features a full amino acid profile and is one of the most well-tolerated options available. The protein is also easily absorbed by the body with a high bioavailability rating.
Pea protein is also naturally rich in several vitamins like vitamin E, vitamin K, and vitamin A. The protein does almost as well as other powders in terms of gaining muscle mass as part of a strength training routine. The leucine amino acid content is only one or two percent less than standard whey protein supplements.
The main drawback to pea protein powder is that it is low in methionine. Rich sources of this amino acid include chicken, eggs, and oats. If you supplement with other protein sources, this should not be an issue.
How To Use Protein Powder For Weight Loss
Protein powder can play an important role in your weight loss journey. To use it effectively, the most important thing to remember is that calories matter. You should attempt to create a slight calorie deficit each day by replacing some of your traditional food content with a protein powder supplement.
The amount of calorie deficit you need each week will vary from person to person. A healthy weight loss goal is one to two pounds each week. If you are looking to drop a large amount of weight, consult with your personal physician beforehand to create a healthy plan for long-term success. When supplementing with protein, it is important to still keep up your fruit and vegetable consumption. These foods are naturally high in fiber and will help you with your weight loss.
Before starting any new protein powder, you should always begin with the lowest dose possible. Start with one serving a day to assess your tolerance. Once you’ve determined that your body tolerates the supplement well, you can gradually increase your consumption.
The Disadvantages of Protein Powder For Weight Loss
Protein powder can be very beneficial when trying to lose weight. However, it does have several potential drawbacks. The biggest one being that it can actually cause weight gain. This occurs when your overall calorie content is not tracked appropriately and you take in more calories than you expend.
In addition to potential weight gain, some people are particularly sensitive to protein powders. Side effects can include bloating, cramps, vomiting, and other allergic reactions. This is why you should always start with a low dosage to make sure the powder is well tolerated. You should also be sure to avoid picking protein powders that are derived from potentially allergenic ingredients.
Protein powder for weight loss can be very effective when used correctly. It helps with body composition when combined with strength training and increases your satiety. Remember to discuss this and any other supplements you may be taking with your doctor before starting your weight loss program.