- Weight loss diet and protein powder
- Is it possible to lose weight with protein powder?
- Protein shakes can curb hunger and appetite
- Protein powder has a positive effect on metabolism and muscle mass
- Lose weight and belly fat with protein powder
- Lose weight with protein powder and keep weight
- Which protein powder is suitable for losing weight?
- Conclusion: How to lose weight easily with protein powder
Weight loss diet and protein powder
Not only strength athletes use protein powder: it is also popular for weight loss among athletes and people who want to lose weight. When losing weight, the best results can be achieved by relying on a combination of a balanced diet and exercise - drinking protein shakes can help in both cases.
During weight loss, the right diet is important, otherwise instead of losing fat, you risk losing muscle. The diet should provide the body with enough calories, but at the same time help the metabolism to burn fat. Protein is an important nutrient for weight loss. Adequate protein intake can help support a healthy metabolism and curb appetite. It can also help you lose fat without losing muscle. To add more protein to your diet, protein shakes are a straightforward option.
In our guide, we explain whether protein powder helps you lose weight, what benefits protein powder brings in a diet and which protein powders are suitable for losing weight at all.
Can you lose weight with protein powder?
Protein is an important macronutrient for weight loss.[¹] Protein powders in shakes, together with protein-rich foods, can be an important addition to thediet plan.
If protein powder is used within a diet, it can cause various positive effects. For example, the powder can affect the feeling of hunger and satiety or ensure the preservation of muscle mass while reducing fat.
Protein shakes can curb hunger and appetite
Protein powder helps with weight loss primarily by having a positive effect on feelings of hunger and satiety. Studies show that high protein consumption can lead to less hunger throughout the day.[²] A 2005 study found that a high-protein breakfast led participants to eat fewer calories during the day than if they skipped breakfast altogether or ate low protein.[³]
A 2013 study of overweight female teens also showed a similar result: they felt less hungry during the day after eating a high-protein breakfast than those participants who ate a regular breakfast.[⁴] However, few studies specifically address the issue of protein shakes and appetite - for example, a 2019 study conducted on nine young women with obesity. It found that taking a Whey protein shake actively reduced appetite.[⁵]
Protein powder has a positive effect on metabolism and muscle mass
A high-protein diet can help build muscle, especially when combined with strength training.[⁶] Since muscles contribute to metabolism and energy production, among other things, building muscle is a great way to keep the metabolism healthy.[⁷] Reducing calories can cause muscle to be lost in addition to fat in the body. The loss of lean muscle mass can slow down the metabolism - increasing the likelihood of gaining weight back more easily after a calorie-reducing diet.[⁸] However, there is good news for those who want to lose weight with protein powder: Adequate protein intake and strength training while maintaining a calorie deficit can help prevent this loss of muscle and the resulting slowdown in metabolism.[⁹] [¹⁰]
In a 2016 study, researchers gave participants a combination of foods and shakes that led to either a lower-protein diet or a higher-protein diet. After six weeks on the diet (which contained fewer calories for both groups), participants on the higher-protein diet gained 1.1 kg more muscle and lost 1.3 kg more fat.[¹¹]
Another advantage of protein compared to carbohydrates and fats: When losing weight with protein powder, the so-called "Thermic Effect of Food" plays a significant role. The thermic effect of protein can also slightly boost the metabolism. The body needs more energy to digest protein than fat or carbohydrates, which means more calories are burned in the process.[¹²] [¹³]
Lose weight and belly fat with protein powder
Scientists agree that a diet plan that includes a lot of protein can help you lose more fat - especially that stubborn belly fat.[¹⁴] [¹⁵] While a diet rich in protein can support weight loss, it does not allow for targeted fat reduction of a specific area of the body. Genetics, above all, determine where the body first reduces body fat when there is a calorie deficit.
In a 2004 study, participants in a diet in which 25 percent of calories consisted of protein lost ten percent more belly fat after twelve months than those who ate only half that amount.[¹⁶] For example, another 2017 study also found that weight loss improved in participants who were overweight when they drank protein shakes with low sugar as part of a diet change.
Because so many lifestyle and ingredient variables play a role in the studies, it is difficult to establish a direct link between protein shake consumption and weight loss. What is certain, however, is that protein in shakes or as a powder in other meals can increase daily protein intake and thus contribute to fat loss.
Lose weight with protein powder and keep weight
A diet that includes protein powders is not only suitable for losing weight, but also for keeping it off. The effect of protein on metabolism, appetite and muscle mass can also prevent you from gaining weight back after successfully losing weight.
One study, for example, found that participants who lost weight as part of a special diet program and ate 30 grams of protein in addition to their regular diet during a subsequent six-month "weight management" period gained less weight than participants who had no additional protein on their diet.[¹⁷] Similarly, a 2015 review shows that higher protein intake(1.2 to 1.6 grams per kilogram, or 25 to 30 grams of protein per meal) appears to improve both weight loss and weight management.[¹⁸]
Which protein powder is suitable for weight loss?
While whey protein provides the body with protein quickly, casein provides protein over a longer period of time.[¹⁹] If one wants to lose weight with protein powder, a combination of both protein sources is recommended. Whey and casein protein further support weight loss by providing prolonged satiety.[²⁰]
There is no clear answer to the question of which type of protein powder is best for weight loss. Every body is individual and has different needsLifestyle also plays a role when it comes to weight loss. Whey and casein are considered proteins with complete amino acid profiles. Soy protein offers a plant-based alternative with a nearly complete amino acid profile. This means that they contain all the essential amino acids that the body needs.
Protein powder with Whey
Whey protein is the most popular protein in the weight training community and is now available in many flavors. Whey, or whey protein, makes up 20 percent of the protein in milk and is obtained during the cheese-making process.[²¹] Whey protein is so popular mainly because the body absorbs the amino acids contained in itparticularly quickly - the perfect protein kick after training.[²²] To supply the body and the muscles after exercise, Whey protein powder is therefore ideal - even when losing weight.
Protein Powder with Casein
In addition to Whey, many people also use protein powder with casein to lose weight. In its natural form, casein is found, for example, in milk and dairy products such as quark or cheese, where it forms 80 percent of the milk protein.[²³] Due to its somewhat different structure - it is particularly thick, additionally forms a kind of gel in the stomach and gradually releases the amino acids it contains - casein protein provides a longer feeling of satiety.[²⁴]
Experience the positive properties of casein when losing weight and try our ESN Micellar Casein!
Plant-based proteins are derived from numerous sources, such as soy, rice, peas or hemp. Apart from protein powders with soy, the other vegan proteins completely lack individual amino acids. That's why manufacturers of high-quality plant-based protein powders combine multiple vegan protein types, such as rice and pea protein in our ESN Vegan Pro Complex. These plant-based multi-component proteins are thus just as good sources of protein as the animal protein powders and are therefore also suitable for weight loss.
Conclusion: This is how you can easily lose weight with protein powder
Protein shakes are a simple and delicious way to add extra protein to your diet - for example, with the goal of building muscle or to supplement a weight-reducing diet. For those who want to lose weight, the extra protein from shakes can help them feel less hungry and support their muscles and metabolism. At the same time, the likelihood of regaining the lost fat is reduced - especially in combination with sports and exercise.
It hardly matters whether you reach for protein powders with casein, whey or vegan protein, they all have similar properties and support weight loss. However, protein powder can only ever support weight loss. To reduce body weight, the calorie deficit is the be-all and end-all. If you add sufficient exercise and a balanced diet to the calorie deficit, you are well on the way to achieving your goals.
If you want to use protein powder for weight loss, it is important to pay attention to excellent quality. Only trust products from manufacturers who regularly have their powders and supplements tested - just like we do at ESN.
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