To have an idea of what protein shakes can do for you can read Protein Shakes Benefits, When Should You Drink and Which Protein Shake Should You Select Protein shakes are not only for athletes and fitness freaks for muscle building but can also help you in weight loss.
Protein Shakes for Weight Loss
Getting enough protein can boost your metabolism as you have a feeling of fullness so reducing your appetite and thereby losing body fat without losing muscle. The vital role of protein shakes is to build up a good muscle mass burning your excess fat as this muscle mass needs more calories for maintaining itself. So it will be burning calories around the clock and even when you are sleeping. So by using protein shakes you can easily lose fat and maintain a normal weight.
Protein shakes can be an effective tool for weight loss if consumed as part of a well-balanced diet and exercise plan. Here are some tips for using protein shakes for weight loss and dealing with any potential side effects:
- Choose a high-quality protein powder: Look for a protein powder that contains at least 20 grams of protein per serving and is free from artificial sweeteners and additives.
- Use protein shakes as meal replacements: Replace one or two meals per day with a protein shake to reduce overall calorie intake and promote weight loss.
- Combine protein shakes with exercise: Regular exercise can help to enhance weight loss and muscle gain.
- Monitor your calorie intake: It’s important to ensure that you are not consuming too many calories from other sources while using protein shakes for weight loss.
- Stay hydrated: Protein shakes can be dehydrating, so it’s important to drink plenty of water throughout the day.
Protein Shakes Decreases Appetite, Hunger and Might increase Metabolism
Protein shakes increases the level of appetite-reducing hormones and reduces levels of ghrelin which is actually a hunger hormone.
Second, protein helps you feel full for a longer period of time a study carried out by NCBI finds that protein shakes do decrease hunger, regardless of the amount of protein in their shakes.
Another study suggested that a High Protein breakfast decreased ghrelin(hunger hormones) secretion more than a High Carbohydrate breakfast.
A study conducted by the same NCBI studying the effects of meals high in carbohydrates and protein and fat suggested that hunger hormones ghrelin secretion gradually decreased.
High protein intake not only can increase your metabolism rate thereby helping you burn a little more calories daily but when combined with strength training might help you build muscle so basically, this might increase the speed of your metabolism because muscle burns more calories which are less than fat
so protein shakes do have a vital role in decreasing appetite, and hunger and increasing metabolism thereby promoting weight loss as an easy option to take.
Protein Shake can be a replacement of your meals helping you in weight loss for example if you take a fast food burger that could be from 800-1200 calories but you can replace it with protein shakes of around 200 calories which will not only give you energy but also keep you fuller for a longer time and helping you to lose your weight easily.
As many studies including this suggested that shakes which are consumed as replacement for your meals are one of the best predictors of weight loss success this strategy of replacing your regular meal with protein shakes can give the best results, unlike other heavily marketed weight loss programs.
Protein Shakes Dosage and Side Effects
As with any dietary supplement, there can be potential side effects when consuming protein shakes. Some common side effects include:
- Digestive issues: Consuming too much protein powder can cause digestive problems such as bloating, gas, and constipation.
- Dehydration: Protein shakes can be dehydrating, so it’s important to drink plenty of water throughout the day.
- Kidney damage: Consuming large amounts of protein powder over a long period of time can increase the risk of kidney damage in people with pre-existing kidney problems.
To deal with these side effects, it’s important to:
Start with a small serving size and gradually increase: This will help your body adjust to the protein powder and reduce the risk of digestive issues. Drinking one shake per day must be a good way to start. It is recommended to take it either before or replace your meal with it or with 1 or 2 scoops of protein powder in the shake.
Drink plenty of water: Staying hydrated can help to prevent dehydration and support kidney health.
Choose a high-quality protein powder: High-quality protein powders are less likely to cause digestive issues or other side effects.
Mixing Protein Powder with Water, ice and some fruits in a blender could be an easy way to prepare a delicious and satisfying shake.
Bloating, Gas, diarrhoea and cramps are the side effects of protein shakes especially if you are lactose intolerant.
Whey and Casein do have more of these side effects than protein powders not derived from dairies, such as pea, soy, egg, hemp or rice protein powders.
So Avoiding Whey or Casein but using others when you are not tolerant of dairy products could be a better option
Once high-protein diets were thought to have a negative effect on kidneys and bone health, but newer research is negating this assumption.
According to many new studies such as this high protein, consumption never causes any kidney damage in not only healthy people but research has also found that lower-protein diets might be beneficial for those with existing kidney issues.
Take breaks from using protein shakes: It’s a good idea to take breaks from using protein shakes every so often to give your body a chance to reset and to reduce the risk of developing a dependence on them
Consult with a healthcare professional: If you have pre-existing health conditions or concerns about using protein shakes for weight loss, it’s important to consult with a healthcare professional before starting a new dietary supplement regimen