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protein shakes for weight loss benefits and side effects

protein shakes for weight loss benefits and side effects

Most of those want to use protein shakes for weight loss because it is an easy way to add protein to their diet on the one hand and the benefits of these shakes in regulating the metabolism and aiding weight loss on the other hand.

An important nutrient for weight loss is protein. Getting enough protein to support a healthy metabolism and reduce appetite, and can also help you lose body fat without losing muscle.

To add more protein to your diet is the easiest way you can do it, and studies have shown that it plays a big role in weight loss. Today we will delve into the pros and cons of it. The important question is how it affects weight.

How protein shakes affect your weight :

Protein shakes for weight loss are made by mixing protein with milk, and we can make this drink as well by mixing it with water. When access to protein-rich foods is in short supply, it can be a great diet aid.

Most people to meet their daily protein requirements do not need protein shakes for weight loss, but they can be especially useful for those who need to increase their daily intake or have difficulty meeting their protein needs through food alone. ​

Many brands offer pre-made liquid smoothies that may have other ingredients like sugar added, Coach says, and they can also be obtained in powdered form and made at home.

Some popular types of protein powder help you to lose weight :

  • Whey Protein: Contains all amino acids. In addition, it is quickly absorbed and is dairy-based. Buy it from Amazon
  • Casein Protein: Contains all amino acids. It is characterized by slow absorption and is based on dairy products. Buy it
  • Soy protein: vegetarian, contains all amino acids and contains soy isoflavones, which may provide some health benefits. Buy it
  • ​Hemp protein: vegetarian, contains all amino acids, rich in omega-3 and omega-6 fats, and is high in arginine. Buy it
  • Rice protein powder: It is characterized by its low essential amino acids, in addition to being vegetarian. Buy it

How does help you a protein shakes for weight loss?

1. Protein reduces hunger and appetite

Protein has been shown to help reduce hunger and appetite because it helps release the satiety hormones (PYY and GLP-1), Increased protein consumption reduces hunger throughout the day.

Protein can reduce hunger and appetite in two main ways:

  • Protein increases levels of appetite-reducing hormones like GLP-1, PYY, and CCK, according to Healthline.
  • Makes you feel full.

How many protein shakes do you need to reduce hunger?

If you’re trying to lose weight, 20 grams of the shake is enough to reduce your hunger pangs.

Keep in mind in all cases that you will not lose weight if you overeat even with protein shakes, which is not a panacea for weight loss but an aid.

2. Maintain a healthy metabolism and lean muscle

Protein helps you burn more calories, so eat more of it to stimulate the nutrient metabolism process.

A high-protein diet, especially when combined with exercise, helps build muscle, which speeds up the metabolism. Better food.

However, it should be noted that your ability to gain muscle while on a weight loss diet may depend on your original muscle mass, as muscle mass varies from person to person.

Maintains weight

The effect of protein on metabolism, appetite, and muscle mass may prevent weight gain once it is lost. A 2005 study found that when participants who lost weight from a specific diet program were given 30 grams of protein in addition to their regular diet during a 6-month weight management period, They regained less weight than participants who did not.

3. Protein shakes for weight loss have a great role in losing belly fat

that high-protein diets can help you lose more fat, especially belly fat.

In one study, participants on a diet that provided 25% of their daily calories in the form of protein lost 10% more belly fat after 12 months than those who ate half that amount.

A separate study compared the effects of different diets on weight loss. Participants who ate more protein lost 14kg in 3 months, or 23% more than those who ate less protein during the study period.

4. Protein shakes may prevent muscle loss

Although they help you lose weight, diets often also cause muscle loss, which can slow your metabolism, Eating large quantities helps prevent muscle loss in the case of commitment to exercise, and in the case of not consuming enough protein and not following a good diet, it is easy to return the lost weight.

Evidence suggests that consuming a daily protein shake as part of a weight-loss diet may preserve up to three and a half times more muscle mass than diets without protein.

side effects: Protein shakes for weight loss

It is best to have a protein shake before or instead of a meal, by putting one or two tablespoons of protein powder in the shake.

Using an electric mixer, you can mix the protein powder with water, ice, and your favorite fruits.

Protein shakes have side effects such as bloating, cramps, gas, and diarrhea if you’re lactose intolerant and drink whey or casein shakes.

These symptoms can be avoided simply by switching to non-dairy protein powders, such as egg, pea, soy, hemp, or rice protein powders.

It should be noted that it was previously believed that high-protein diets had negative effects on kidney and bone health, but recent research shows that this is not true.

Finally: We conclude through studies and the benefits that contain protein shakes for weight loss, that it has a significant role in developing the body, removing fat, body art, and maintaining muscles.

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