Numerous people want to shed weight these days and they have an unending desire for protein-rich foods also. Protein helps people with weight loss. It helps keep you feel full as it is more satisfying than fat and carbs. Hence, higher-protein diets are associated with smaller waists, lower BMIs, and protein helps enhance metabolism and develop muscles.
You are recommended to get 0.8 grams of protein/kg of your body weight. That means 65 grams for a 180lbs man and 54 grams of protein for a 150lbs woman. It can be difficult for many people to fulfill their daily protein targets.
However, it’s not impossible to consume enough protein-rich foods even if you are on a vegan diet. And in case you are struggling a lot to get sufficient or need to add a protein boost to your daily diet, choosing the best type of protein powder for weight loss could come available.
Best Type of Protein for Weight Loss
There are 2 amazing protein sources: one is animal-based and another is plant-based to help you in your weight loss mission. And depending on these 2 sources, various food supplement brands have come up with their protein powders that incorporate:
1. Casein Protein
Casein protein is a completely milk-based protein. As the body absorbs and digests casein at a slower rate than whey, it may help you feel fuller for longer. And this prolonged fullness feeling may help you shed weight.
2. Whey Protein
Whey protein offers several health advantages incorporating healthy weight loss. This milk-based protein can be obtained at the time of making cheese. It enhances the sense of fullness and decreases appetite throughout the day so that you can abstain from excessive eating.
Since this protein is easily absorbable and digestible by the body, you should take the whey protein powder after your workout for muscle development and recovery. Moreover, it is good for regulating cholesterol and blood sugar levels. Generally, a good whey protein comprises 24 grams whey in a serving.
3. Egg White Protein
For people who can’t consume dairy items, egg white protein may be an amazing choice. Although the yolk comprises maximum nutrients and vitamins of an egg, egg whites are nearly wholly made of protein. Moreover, egg white protein is low in carbs and fat.
4. Soy Protein
This plant-based protein is pondered as great as whey protein. It’s an amazing source of essential amino acids that the body doesn’t produce itself but is required for a healthy lifestyle.
The soy protein is a great source of premium protein that is more consumed by vegans or people who are allergic to milk-based items or milk.
Furthermore, it also impacts the appetite that helps shed excess weight by controlling eating habits. When it comes to lowering the number of calories you intake, the soy protein is more efficient than egg white protein.
5. Collagen
Collagen is becoming popular as a protein supplement and source. It may have many health advantages, incorporating aiding skin health and lowering the impacts of osteoarthritis. This protein is made up of the bones or skin of animals.
It can dissolve fast into liquid and some people prefer having it their coffee. According to some studies, collagen supplements help improve muscle mass.
6. Brown Rice Protein
This is another choice for individuals who don’t intake dairy or other animal food items. Brown rice protein is not a complete source; hence, you must be supplementing the protein consumption with other sources. As per some studies, brown rice protein is advantageous for individuals who seek to enhance muscle mass.
7. Pea Protein
Pea protein is a comparatively new plant-based protein produced from yellow split peas. Usually, it is pondered a complete protein source because it comprises all the essential amino acids.
Moreover, pea protein is associated with enhanced feelings of fullness. Alongside enhanced satiety, pea protein may have advantageous impacts on body composition.
8. Bone Broth Protein
This protein is produced by boiling animal bones for releasing nutrients. It’s not a complete protein source, as it is missing a few branched-chain amino acids. Nevertheless, it comprises many other precious nutrients also.
9. Hemp Protein
This is another plant-based protein that is rich in healthy fiber, omega-6, and omega-3 fatty acids. Nevertheless, it is low in two essential amino acids – Leucine and Lysine. Hence, it is not pondered a complete source of protein.
How to Use Protein Powders?
Protein powders are one of the feasible ways to enhance the protein consumption of a person. According to the recommendation of the International Society of Sports Nutrition, regular consumption of 1.4 to 2 grams of protein/kg of body weight is ideal for maximum healthy people who work out.
This amount of protein will help develop and maintain muscle mass although athletes and other individuals, who train daily, may require more protein intake. By now, many studies have indicated that people get the maximum advantage from protein when they take it right before or immediately after a workout session. Nevertheless, this is still not confirmed.
Several ways are there to add protein powder to your diet. For losing weight, you can use a protein supplement to replace a meal. The target will be to make a calorie loss, in which an individual spends more calories than he/she takes in.
Nevertheless, doctors don’t suggest replacing meals with protein shakes for a longer period. You won’t get the nutritional advantages of whole foods from these shakes. The most advantageous way of losing weight is through daily physical activities, and a balanced, healthy diet.
For making a protein shake, you can mix the powder with milk or water or combine it with fruit or ice. Moreover, you can add it to waffle or pancake mix, baked goods like muffins or bread, oatmeal or yogurt, and nut butter, oats, fruit, etc.
Final Notes
As per studies, high protein consumption may support weight loss. Protein can develop muscle mass by controlling your appetite. Protein powders can be a convenient and easy option for increasing protein consumptions and many types are available as well.
These days protein bars are also gaining more popularity among people. So, you can opt for a protein bar if you are traveling away from your protein powder or meal to meet the protein amount in the body.
Some protein powders don’t comprise every essential amino acid; hence you must consume protein from other sources also. In this case, a dietitian or a doctor can help make sure you are getting the right amount of protein to fulfill your requirements.
