March 29, 2022 – 10:31 am The clock
Protein helps you lose weight – you have read this again and again on the Internet. Whether for a protein diet or in the form of diet shakes: protein powder is popular as a nutritional supplement. It comes together quickly and provides the protein boost you need without having to constantly monitor food nutrition information. However, it is not a magic bullet to achieve the desired weight. What you need to consider for protein powder to support your diet.
1. Use the right protein powder for weight loss
To start your diet, the motto is: “The main thing is protein!”? This is only partially true. Because there are also differences in the proteins used in the powders which are crucial for weight loss.
Two animal proteins are most commonly used in powders: wheywhey protein and casein, milk protein. Both proteins have a high biological value, so they can be easily absorbed and processed by the body. But: They differ in processing time.
- whey is absorbed immediately so that the amino acids contained are directly available to the body.
- casein on the other hand, it breaks down over a period of six to eight hours. It stays in the body longer, constantly provides it with amino acids and ensures a longer feeling of satiety. An American study in 2000 even showed a positive effect on body fat.
- For this reason, whey is used more for muscle building in strength athletes, while casein is used more for weight loss.
The composition of a protein powder gives an indication of its ability to lose weight. Pay attention to a high milk protein content. Top: If you take casein before going to bed, your body will also be supplied with important amino acids at night.
For example, the manufacturer Sheko relies on a casein content (in the protein content) of more than 60% in its powders. The vanilla variety contains about 69% casein and 10% whey.
If you mix Sheko powder with milk to make a protein shake, one drink contains about 202 kilocalories and 21.5 grams of protein. It’s even enough to replace an entire meal as part of a formula diet.
2. Different protein powder: cook with more protein
A protein shake is quickly mixed and provides the required amount of protein. Although it’s the most effective method, the daily protein shake can get boring after a while. You want more variety on the menu? So try cooking with protein powder! It is very easy to incorporate into various dishes – either as an extra portion of protein or even as a flavor carrier, for example in:
- Soups (preferably thick vegetable or cream soups)
- Viennese pastries (bread, biscuits, cakes)
- pancakes and waffles
- Cottage cheese and plain yogurt
- smoothies and milkshakes
Protein-rich meals keep you feeling full longer, researchers from the University of Missouri’s Department of Nutrition and Exercise Physiology found in 2015. Blood sugar levels rise and fall more slowly only after a particularly carbohydrate-rich meal, which means that cravings are less frequent.
A neutral-tasting casein powder, like ESN’s Micellar Casein, is great for soups, dips, and breads. Simply stir in a spoonful during preparation and stir so there are no lumps – the protein-packed meal is ready!
With muesli, yoghurts and sweet dishes, on the other hand, you can also use flavored protein powder – depending on whether you prefer it chocolate, vanilla or fruity. Here you have free choice! Tip: Experimenters can create new taste creations with two different strains.
3. Don’t use too much protein powder for weight loss
At the start of a diet, you are often full of energy – then it can quickly happen that in the heat of weight loss, you consume more protein than you really need. This prevents muscle breakdown while dieting, but excessive protein intake and associated metabolic processes can have other negative health effects. The consumer center warns of a greater burden on the kidneys and possible negative effects on bone health and calcium balance.
So how much protein is healthy?
Therefore, one should not overdo it even in the zeal of protein. The German Nutrition Society recommends a daily intake of 0.8 grams of protein per kilogram of body weight. As a rule, this need can be covered by a balanced diet. Anyone considering a protein diet should eat a little more: depending on intensity, duration and frequency, around 1.2 to 2 grams per kilogram of body weight.
How does protein powder work for weight loss?
For protein powder to really help you lose weight, it’s important to pay attention to the type of protein. casein is best suited to declare war on excess pounds. For a meal to keep you full for longer, you can also mix the protein powder into regular meals and snacks – it adds extra variety!
However, you shouldn’t overdo it with the extra protein. The powder does not lead to a weight loss miracle. As a rule, enough protein can be absorbed with small changes in diet. A healthy lifestyle and sufficient physical activity are key to achieving and maintaining your desired weight, even on a high protein diet.
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