Losing weight can be tricky and may take quite some time if you want to do it properly. Being overweight can bring a host of physical and emotional problems. To avoid these issues and maintain physical fitness, you can make several changes in your lifestyle. There is regular exercise, and you can also make several changes to your diet, opting to eat a healthy and balanced diet.
One of the best ways to assist in weight loss is to have good-quality protein powder. Protein is an essential part of the diet and is necessary for our bodies. It can also help you lose weight.
This post will explore how a protein powder can help you lose weight. Let’s begin:
Protein: An introduction
Proteins are large macromolecules (macronutrients), making up 15% of our body weight. Macronutrients are the nutrients that provide us with energy (proteins, fat and carbohydrates), and we need these in large quantities. Proteins are responsible for several processes within the body. These processes include catalyzing metabolic reactions, transporting molecules from one location to another, responding to different stimuli, and so on. Proteins are crucial for the regular functioning and development of the body and are an essential part of a balanced diet.
Proteins are made up of amino acids (organic compounds composed of hydrogen, nitrogen, oxygen, carbon, and sulfur) and differ based on how amino acids are sequenced.
How protein powders can help you lose weight
Proteins help build muscle mass and metabolism. If you want to gain weight, and build up body mass, upping the protein is useful. Protein is a known booster of the immune system, helps with cognitive functioning and also helps improve mood. Protein also helps in losing weight, and if you’re wondering, here’s how:
a.) Protein intake has a satiating effect
When you take protein powder, it gives you the feeling that you’ve eaten enough. A lot of research has shown that protein powders have a satiety effect. You’re less likely to have an urge to overeat, leading to eventual loss of weight. While eating pleasure food low in protein, people usually eat a lot because they don’t feel like they’ve had enough. That is not the case with a protein-rich diet, and you’re less likely to overeat.
You can add protein-rich food sources to your diet, such as eggs, pulses, meat, fish, milk and dairy products, broccoli, cauliflower, oats, yoghurt, etc. Another good way to increase and regulate your protein intake is by using a protein powder. Make sure you have a quality protein powder, like Vestige protein powder, to add to your weight-loss routine.
b.) Having protein stabilizes blood sugar spikes and fat storage
Eating a protein-rich breakfast helps prevent after-meal sugar spikes, which can be a big issue for people with type-II diabetes. Studies have shown that having protein in your diet can help regulate the sugar spikes, leading to more regulated blood sugar levels.
Protein also helps stabilize fat storage and release stored fats for energy. It increases glucagon levels, which can also lead to fat loss.
Protein can be extremely helpful in maintaining healthy sugar levels and for sustained weight loss.
c.) Helps maintain weight
Protein helps weight loss, and a consistent intake of proteins can help you maintain a lower weight. Protein boosts the metabolism, taking up a lot of energy, which is not stored and ensures you stay fit. A study showed that increasing protein intake by around 15-18% reduced weight regains by 50%.
As mentioned earlier, protein increases GLP – 1, YY, and cholecystokinin hormones, which are responsible for the feeling of fullness, and reduces levels of the hunger hormone ghrelin. It helps prevent overeating and helps maintain weight loss.
Weight-loss: Some delicious protein powder recipes
a. Protein Powder Oatmeal- Oatmeal is a healthy breakfast, and you can make it a weight-loss recipe by adding one tablespoon of nut butter, along with one scoop of your protein powder.
b.) Protein Yoghurt- Take one small bowl of Greek yoghurt and add about half a scoop of the protein powder. You have your protein yoghurt, perfect for weight loss. Yoghurt is a good source of protein itself, and you can make it protein rich with added protein powder.
c.) Protein Soup- Soups are delicious and healthy. You can make them even more nourishing with protein powder. Blend protein powder into broths, and blended soups and afterwards, add more ingredients as per your taste. About one scoop per serving is a good amount.
d.) Protein Cookies- Who doesn’t love cookies? You can make delicious protein cookies by adding protein and flour in a 1:4 per/cup ratio. You can eat the cookies whenever you’re looking for a quick snack.
e.) Protein Risotto- You can add protein powder to creamy grain-based dishes like risotto, creamed corn, etc. and casseroles by adding a few teaspoons at a time (till you reach the ideal consistency). You can do this with various other dishes as well.
Q- Does protein powder help with weight loss?
A- Yes. Protein powders help in weight loss as they boost the metabolic processes within the body, freeing up fat. High protein intake also helps in maintaining lower body weight.
Q- What’s the use of protein powder for weight loss?
A- Protein increases levels of GLP – 1, YY, and cholecystokinin hormones, which are responsible for the feeling of fullness, and reduces levels of the hunger hormone ghrelin. It helps you feel satiated, preventing overeating.
Q- What are the best proteins for weight loss?
A- It’s hard to say which is the best, as some studies show no significant differences. However, some studies show whey protein to be more effective for weight loss. You should consider what you want and go with that.
Q- Does eating more carbs help with weight loss?
A- If you’re taking high-fibre carbs into your diet, that can help you maintain low-weight.
Q- What are some protein-rich food items for weight loss?
A- You can add high-protein foods like corn, salmon, black beans, broccoli, eggs, milk, dairy products, tuna, chicken breast, legumes, hemp seeds, sun-dried tomatoes, peas, quinoa, Greek yoghurt, etc. to your diet for weight loss.
There is a healthy relationship between a protein-rich diet and weight loss. A protein-rich diet can also help prevent weight regain. Protein powder is a good source of added protein, and you can add a quality protein powder such as Vestige protein powder to ensure a healthy body weight.