Oftentimes we've read anything about protein shakes to lose weight. Before looking at the weight loss facet of protein shakes, let's learn all about these shakes so that you can comprehend why it's loved by many weight loss eating plans adopted.
What are Protein Shakes?
Protein health supplements in powder are often called protein shakes. These shake consist of vitamins and minerals that are needed by the body to repair after having a workout. These kinds of shakes are ingested in addition to milk or water.
If you wish, you may also include a fresh fruit to your shake. When you include milk along with a fresh fruit with it, it typically tastes just like a milkshake or a fruit shake. Such protein health supplements are generally egg protein or soy or dairy protein.
Protein Shakes for Weight Loss
Protein aids in muscle building. Muscle mass is important to lose weight too, to help keep undesirable pounds from increasing. Thus, the majority of dietitians suggest a higher protein diet as protein shakes for fat individuals, within their hard work to shed weight.
Research has revealed that these shakes can help you to shed about four to six pounds in just one month. This is so sure, only when a person stay with a small calorie diet plan and steer clear of sodas and also carbonated beverages. In addition, an exercise routine should be executed.
It really is recommended that you should only ingest one gram of protein for each one pound of your body weight. Thus, if an individual weighs about 130 lbs, he'll need to ingest 130 grams of protein every day. Regardless of the quantity of protein necessity, needs to be divided by six then ingested in 6 meals that you're meant to have to be able to accomplish weight reduction.
That is, however, difficult, because of all the responsibilities. Hence, you should have protein shakes rather, so you can achieve your day-to-day allowance of protein.
Whey protein shakes are widely used in the form of shakes meant for weight loss. It is widely utilized by muscle builders, who wish to eradicate body fat in their body and also shed weight as well. Are there shakes for women who want to lose weight? Yes, whey protein shakes is designed and meant for them.
Whey protein consists of soy protein, and it also aids women remove cellulite. On the other hand, whey protein assists in controlling body weight. Thus, whey protein shakes for losing weight in females may be used. There are many women who have appreciated their weight reduction procedure using these shakes.
When to Have Protein Shakes for Weight Loss?
Another perfect time to drink a shake is actually after working out. After the workout, the muscle tissues have to rebuild and restore; hence, it's recommended to ingest shakes right after a workout.
There are numerous do-it-yourself shake recipes, that you can use. Almost all the recipes are simple to do. You will have to combine the protein powder in milk or water and combine it inside a blender accompanied by a fresh fruit.
These kinds of shakes for losing weight also taste great and are available with numerous flavors. In this way, you can select a flavor of your preference. If the shake is dull, you can include spices to make the shake taste good. If you want the flavor of coffee, you may also include coffee in your shake.
These shakes are basically protein supplements, which come in powdered form. Nutrients present in the protein shakes are good for the body after exercising or in the morning when the body's desire to replenish and rebuild is highest.
You can consume this along with water or milk. If you want you can also add a fruit to the protein shake. If milk and fruit are added to the shake, it normally tastes like a fruit smoothie or a milk shake.
Proteins help in the building of muscle mass which is essential for weight loss as well as to keep surplus pounds at bay. As a result dieticians often recommend a protein rich diet in the shape of shakes, to those that seek weight loss.
Research has revealed that by consuming these shakes, one can lose about four to six pounds of weight a month. However, this can only be factual if one sticks to a low calorie diet and keep away from fizzy drinks and colas. For best results, an exercise program will also have to be implemented along with the shakes.
Body builders that really want to lose weight and get rid of fats use whey protein shakes. With soy protein, whey protein is also useful for women that would like to lose weight and get rid of cellulite. Thus, these shakes help in managing the weight, improving health and in building muscle mass.
Protein shakes are dietary supplements. To lose weight in a healthy way, these shakes need to be included in a diet as any other product. However, simply consuming a protein shake without changing the context of one's routine will not provide the desired effects.
The healthy diet is made up of three macronutrients and countless micronutrients. The good diet needs the right number of carbohydrates, fats, and proteins as well as having the right number of calories to keep your body working correctly.
Each of the nutrients that you eat plays a major role in the diet and each is important, but protein plays a major role in weight loss efforts from keeping you feeling full for longer to jump-starting the metabolism as well.
Thermogenesis and Protein for Weight Loss
Thermos genesis can be increased by overall diet as well, with a 100% increase seen in diets that are high protein, low fat vs. high carbohydrate and low-fat diets.
The concept of thermogenesis is seen most clearly during big feasts where more food than normal is eaten at one time. For instance, the Thanksgiving meal is typically one of the biggest that most people will eat each year. After the meal is finished, most of the people are tired but many of them will also feel overly warm and may be sweaty as well.
The body generates this heat while it is breaking down and burning food for energy. Protein takes far more work than any other nutrient to digest resulting in the higher heat production.
Keeping the Body from Feeling Hungry
For many people, eating a lower calorie diet can be derailed quickly by feelings of hunger. When the body feels that it does not have enough food, it sends the hungry message to the brain which in turn sends out the message to eat.
If you have been stuffing your body with far more food than you really need, any reduction will make the body panic and think it will starve. It is important to start exercising at this point so that the body continues to burn food for energy rather than simply storing it away automatically.
Because protein takes much longer to digest than other foods, it can keep you from feeling full. A protein-based snack, for instance, in the form of a protein supplement, can keep the body from feeling hungry without negatively affecting the metabolism at all. Protein supplements come in many forms, including shakes, powders, and bars.
Listen to the Body-It Knows What it Needs
If you have ever thought that you required a glass of ice-cold water, but did not want to stop what you were doing to get one, you know how many ways the body can talk to you. As your thirst increases, your body might start moving a little slowly, or you might start having a headache. You might even feel nauseous as the thirst continues to go unanswered.
You drink a glass or two of water, and suddenly, you feel much better. The same can be said for other foods as well. If you are not getting enough of any nutrient, your body may start to crave these foods. If we are not getting enough of the right proteins, our body will make us eat more foods to make up for it, regardless of the calorie count that will result.
Protein comes from several different sources, each with different levels of amino acids in them. The body can create all but nine amino acids on its own and needs to have the others through food sources every day or vital functions will suffer.
All animal proteins are complete because they have all the essential amino acids while plant proteins are incomplete because they lack one or more of these. Whey or egg protein supplements can be used for those who are vegetarian.
Weight Loss and Protein: A Successful Case Study
He will also use fish that is high in omega 3 fatty acids (a vital component for heart health, men should only get omega 3 from marine-based sources) as well as protein. To keep from being hungry between his meals, Giovanni will use a liquid protein shot as a quick and delicious snack.
He can gulp one down on the way back to the car after a trip to the gym for instance, replacing the nutrients that he just burned while working out.
Because he no longer struggles with hunger during the day, he can eat less and still feel satisfied. He has made no extreme changes to his diet at all, only opted for smaller portions of good foods from every food category. He is glad to see how good foods fuel his body in a healthy way, enabling him to work harder at the gym every day.
Weight loss tip #1:
Don't go Dieting! Yep, I said it, don't go dieting. Most people can't stick to a diet for a long period of time. They get discouraged and quit. You need to make healthy changes to last a lifetime, not look for the next fad quick-fix.
Does this mean diets and diet books are bad? Certainly not, you may be in the minority who find one that works for you. If not, you still can learn something about nutrition that you can apply to your eating habits. Make small changes to your nutritional habits and over time you will reach your goals and be able to maintain them.
Weight loss tip #2:
Make 1 small healthy change that you can live with today! For me, that was cutting out sugary sodas and other sugary drinks. A typical regular can of soda has about 140-170 calories.
Two of those per day equals 280-340 calories a day, or about ¾ lb weight loss per week if you were maintaining your weight before that change (see weight loss tip #6). What do you drink instead? Cold water!!!
Not only is water healthy, one one of cold water will burn one calorie when your body heats are up. So, drinking the recommended 64-96 oz. of water per day could equal up to 96 extra calories burned (depending on how much cold water you drank before).
It doesn't have to be sugary drinks. It could be cutting out desserts, or limiting them to once or twice a week from every day. Try replacing one unhealthy snack per day with a healthier one. You pick one that you can stick to (but start drinking more water anyway).
Weight loss tip #3:
Eat breakfast! There's a reason for the cliché about breakfast being the most important meal of the day. That's because after fasting all night, your metabolism is at its lowest point in the morning.
You need to stoke the metabolic fires with a good breakfast that contains both carbohydrates and protein. If you don't, your body will think it is being starved and will want to store any excess calories from the first thing you do eat (say at lunch) as fat to hedge against long periods with no energy intake. Breakfast first thing keeps this from happening and gives you energy to start the day.
Weight loss tip #4:
Eat 4-6 smaller meals per day instead of 2-3 big ones. The easy way to do this is by having breakfast, mid-morning snack, lunch, afternoon snack, and then dinner.
There, that's 5, good enough. A piece of fruit makes a great snack. By spreading your energy intake out in smaller, more frequent increments, it will increase your metabolism (you will burn more calories) because your body never thinks it is starving.
Read related posts
Workout plan for weight loss at home
12 week weight loss workout plan
Exercise for weight loss at home for female
30-day workout plan to lose weight
Weight loss tip #5:
Reduce stress. Stress causes our body to release cortisol which is a hormone that helps us deal physiologically with stress. Simply put, the adaptations our body does in response to stress are contrary to weight loss.
The release of cortisol promotes fat storage and suppresses the manufacture of other hormones that promote building of lean muscle mass. Try yoga, try meditation, try a hobby or punching a heavy bag. Just do what works for you to lower stress.
Weight loss tip #6:
Determine how many calories you need to maintain your current weight, and how many you have to reduce per day to meet your weight loss goals. Step 1: Determine your basal metabolic rate. This is how many calories your body burns just to maintain minimal life-support functions and is about 75% of all the calories you burn. The formula is simply your body weight ____ X 10= basal metabolic rate.
Now, to determine how many calories you need each day to maintain your current weight, multiply the base metabolic rate by a “lifestyle factor” based on how active you are. A note on the formula: it is just a rough estimate, females will need a few fewer calories (perhaps 200) than this formula indicates.
Males might need 100 more. As you age, you will require fewer calories as well to maintain weight. So, use the formula to get you started, then adjust your daily caloric needs based on your results (this is where a nutrition log is important, see weight loss tip #7).
For moderately active people (people on their feet all day like wait staff, service industry, moderate exercise) . For very active people (jobs with lots of physical labor, movers etc., athletes) use 1.8. If you think you are in between two of the examples, then you can split the difference.
Let's plug some numbers in: Weight 195 pounds (ca. 88 kg), office worker. 195×10 = 1950 calorie basal metabolic rate. 1950 × 1.4 = 2730. This is roughly how many calories they need to consume to stay at 195 pounds (ca. 88 kg). It's not an exact science, but should be very close and is a great starting point.
Now you can set your weight loss goals based on how many pounds you want to lose and in what time-frame. The maximum sustainable healthy weight loss level is about 2 pounds (0.91 kg) per week.
To lose 2 pounds (0.91 kg) per week, you need to decrease your energy intake, and increase your energy output, by 1000 calories per day. A 500 calorie per day reduction will result in a loss of approximately one pound per week.
So, losing 40 pounds (ca. 18 kg) will take 20 weeks, or about 5 months at 2lbs per week. If you decrease your daily intake by 500 calories per day as well as increase your energy expenditure by an average of 500 calories per day. From our example above, to lose 2 lbs per week, they would either need to eat 1730 calories per day (2730-1000) or 2230 calories with about 500 calories worth of exercise averaged out over each day.
Weight loss tip #7:
Keep a food log. Write down everything you eat for 3 days (every single calorie!) then total up the calories and divide by 3 to get an average. Now that you know how many calories you are taking in, you can plan out how many you need to reduce per day to reach your goals.
Weight loss tip #8:
Move more! This doesn't mean you have to start some grueling exercise program. In the beginning, just look for ways to move a little more than normal. Take the stairs instead of the elevator.
Walk to the store down the street, or the park instead of driving. When you do start an exercise program, start slow and easy. No more than 3 days per week in the beginning.
Twenty minutes of walking 3 times per week is a great start. Or, 3 shorts workouts at the gym or at home per week. This will start to increase your caloric expenditure so you don't have to cut quite so many calories out of your diet and still lose weight.
Other related articles
How much weight will I lose if I stop eating for 2 weeks
Exercise for weight loss in 7 days
How much weight can you lose in 2 week
Weight loss exercises at home in 1 week
How much weight can you lose in 3 months
Weight loss workout plan for Beginners at home
Exercise for weight loss at home for female in 7 days
0 Comments