Does Protein Powder Help You Lose Weight?
So many diets are centered on avoiding certain foods in order to lose weight but, in some cases, you end up sacrificing nutrition while cutting back on calories.
The key to healthy weight loss is to not cut back on nutrition as you cut calories and to lose the least amount of muscle while you are reducing body fat. This is where high protein foods and whey protein powders can help with healthy weight loss.
In the quest to lose or maintain a healthy weight, it makes sense to cut out processed, high fat, sugary and empty calorie foods such as cookies, chips, doughnuts and candy, but be careful when cutting back on protein, fruits and vegetables.
Full of vitamins, minerals and fibre, eating a variety of fruits and vegetables ensures you maintain a healthy immune and digestive system while protein is the key building block for healthy joints, hair, skin, hormones, muscles and much more.
Protein is Key
Getting enough protein is key to any weight loss plan. The benefits of high protein foods, including lean meat, fish, beans and protein powders, are now being discovered for their role in “high quality” weight loss.
Researchers from McMaster University have found in a randomized, double blind study that whey protein powder can help to preserve your lean muscle mass while on a low calorie diet. Published in the Journal of Nutrition (December 2014), they found that whey protein powder reduced the decline in muscle protein synthesis (the building of muscle tissue) after weight loss and could be an important factor in preserving muscle mass in long-term weight loss.
Don’t Lose Muscle with the Weight
Typical low calorie diets can result in a loss of up to 25 per cent of lean tissue (like muscle) when losing weight. A focus on high quality nutrition and exercise is imperative to counter this unwanted muscle loss plus protein keeps you feeling full longer.
Protein Powder for Weight Loss
Whey protein powder is a useful protein because of its high content of branched-chain amino acids that help to promote muscle building and repair. A whey protein powder that also includes casein is the best protein powder for weight loss as it has both slow and fast releasing proteins that help you feel full longer and prevent loss of lean muscle.
When you are cutting back calories, protein powders can be a convenient way to add extra protein without adding significant calories to your weight loss plan.
As you begin your weight loss program make protein a priority to preserve your lean muscle mass and to help manage your hunger level.
Be smart with your proteins and space them throughout the day at meals and snacks to maximize their benefit alongside fruits, vegetables and high fibre grains.
Combine this new healthy eating plan with a sensible exercise program to maximize the lifestyle benefits and achieve your weight loss goals.
1. Hector et al. Whey Protein Supplementation Preserves Postprandial Myofibrillar Protein Synthesis during Short-Term Energy Restriction in Overweight and Obese Adults. Journal of Nutrition. Dec 2014 145(2):246-5
2. Phillips S. A Brief Review of Higher Dietary Protein Diets in Weight Loss: A Focus on Athletes. Sports Medicine. Nov 2014; 44 (Suppl 2):149-153.