Protein powder isn’t just for bodybuilders anymore. It’s gone totally mainstream! It’s definitely a good way to add protein to your diet, but can it also help with weight loss?
One review of studies found that replacing some of your daily calories with whey protein could decrease body weight and body fat.
Those who ate or drank whey protein lost weight and decreased their body fat.
And finally, the protein itself – in all forms, not just powder – has been shown to help with weight loss. One study found that a high-protein diet can boost metabolism and results of another suggest protein helps suppress appetite.
It’s no secret that protein helps you feel full and several reputable studies have found that it’s helpful for weight loss. Protein is essential for overall health regardless of your weight goals. And while the jury is still out on whether protein powder is any better for weight loss than protein in any other form, here are some points to consider:
Adding protein powder to foods that typically lack protein like pancakes, for example, can make them more satisfying without adding a lot of calories. In this way, it can be good for weight loss.
Some people make the mistake of adding too many calories to their day in the form of protein powder when they really don’t need it. If you’re already pairing your pancakes with a container of Greek yogurt, there’s no need to add extra calories from protein powder. That could be a bad thing for weight loss.
So, if you struggle to consume enough protein or you want to sneak some into your favorite carby foods, protein powder is a great way to do so. But remember, calories count! An ounce of protein powder tends to have about 20 grams of protein, but it also has around 100 calories. It’s definitely not a “free” food. Some powders have even more calories, so always read labels. And keep in mind that you don’t need a whole ounce to add a nice boost of protein.
Here are some tips on how to incorporate protein powder into your diet:
Add to your pancake batter. Toss a few tablespoons into a pancake (or waffle) batter for an instant protein punch.
Add to your smoothie and blend for longer than usual. Protein powder gives smoothies and shakes an extra-frothy texture. Just blend on high for a little longer than you normally would.
Add to your oatmeal or overnight oats. If you love to start the day with an oat-based breakfast, protein powder is a great way to make your whole grains more satisfying.
This is a good post. I reblogged it from a blog call HungryGirl, who always has good tips. I’d like to add a few words. I’m a believer in Protein powder and I use it every day. I know that most Americans get plenty of protein in their diet without supplements, but that can be the problem we have with excess fat. Animal protein also contains animal fat and you can’t avoid it and it’s the animal fat that puts fat around your waist.
I limit my animal meat to about 3 oz. a day and I get the other protein from dairy and plant sources. If you’re trying to lose fat you may already know but you have to cut back on dairy, so that leaves plant protein like beans and there are several other sources, but it’s still hard to find 50 or 60 grams of plant protein a day unless you take a supplement. I found a protein powder that’s 100% plant protein and If you take 2 scoops a day you’ll get 25 grams of extra protein. That makes it easier to reach the 60-gram goal.
And why is that important? It’s important because some protein helps you to feel full, protein helps you build strength and muscle and the more muscle you have the more calories you burn at rest. That’s important because most of us will only exercise between 30 and 60 minutes and that leaves 23 hours a day when your body is at rest. During those resting hours, you want your body to maintain a low resting heart rate and the maximum calorie burn possible.
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