When it comes to protein shakes, many manufacturers create ads in which they claim that their protein shakes or products will help decrease your body fat or help with overall weight loss if this is your goal. Although this may seem really tempting of an offer, does this mean that you should still drink these protein shakes if you wish to lose weight?
What is a Protein Shake?
A protein shake is designed to be a simple and fast meal replacement solution to anyone who might need to be consuming more protein during their day or who simply has a hard time eating enough meals. This could be due to lack of hunger or simply lack of time to cook or grab a meal. A protein shake can be consumed in a matter of a minutes. Real and whole food options are always a better option and should never be directly replaced for a protein shake or supplement product.
Losing Weight With Protein Shakes
So how would consuming protein shakes actually benefit someone who is trying to lose weight? What a protein shake will do for the consumer is help replace a meal or simply be another way to add calories and protein into ones diet. Since shakes are so easy to make and are a liquid/drinkable meal, this means that a protein shake will help someone not only get anywhere from 15-30 g of protein, depending on the protein supplement, but it will also allow that person to remain full for a long period of time.
The reason why a protein shake will make you feel full after consuming one is due to the fact it is comprised of pure liquid. Liquid meals or substances will enter into the stomach a little bit faster compared to food and be faster in digestion, but they also take up more volume in the stomach which is why we often feel so bloated after we drink a decent amount of any liquid in general.
When we consume a protein shake, usually a whey protein product made from dairy based ingredients, the body will actually begin to lower the blood levels of the hormone ghrelin. Ghrelin is the hormone in the body that is responsible for helping regulate or control food consumption or hunger. When we have a higher amount of ghrelin in the body, the hungrier we will feel.
When ghrelin levels are decreased, our body will begin to feel more full and satisfied, reducing our feeling of hunger. A higher protein diet also helps increase other hormones, such as GIP and GLP-1 or the satiety hormones, which is another reason why we feel so much more satisfied and less hungry after consuming protein shakes.
Higher protein levels in the body also lead to an increased level of thermic activity from the food consumed. This means that our body will require more energy to digest food, which means more calories are burned naturally and fewer calories will remain stored in the body as glycogen and fat.
Higher protein levels will also help increase gluconeogenesis in the body which results in an improvement in glucose homeostasis, which results in the body maintaining normal blood pressure and body temperature.
When Should You Drink A Shake For Weight Loss?
The answer to this is, there is no set time when you should drink one to help weight loss. The main issue for weight loss is feeling hungry and how this leads to unhealthy snacking. So the best thing to do is use a low fat and low sugar protein shake to suppress your hunger and stop you from turning to unhealthy options to satisfy your hunger.
If you use a protein shake in the gap between breakfast and lunch or lunch and dinner to prevent unhealthy snacking then this will help you control what you eat and help with weight loss. This can help to control binge eating, which is one of the main causes of fat gain.
It is also a good idea to consume a protein shake post-workout to begin your recovery process and satisfy your hunger. When you’ve worked out with the aim of losing weight, all your hard work will count for nothing if you consume high calorie, unhealthy options when you leave the gym. A protein shake will fill you up and prevent this.
What Protein Shake Should You Use?
This protein powder has a 90% protein content, and each serving contains 0 g of fat and less than 1 g of carbs. This is the perfect protein shake for anyone looking to develop a lean physique.
This premium whey protein contains 25 g of protein per serving to help you feel full, and contains only 2 g of carbs and 1 g of fat. It has been innovated to help you achieve a toned body.
This low calorie formula is nutrient dense to help fill you up and is fortified with vitamins and minerals for your general health and well-being. It is also high in protein and low in fat and sugar. Use this in the gap between your main meals to stop your from snacking on unhealthy options.
With only 96 calories per serving, alongside 20 g of protein, this is the perfect protein shake for anyone looking to lose weight. It has been especially formulated for women to help you achieve your weight loss goals.
Take Home Message
Protein shakes aren’t just beneficial for athletes. They can be a great, low calorie way to satisfy hunger and prevent unhealthy snacking. It’s also important to note that you should not view protein shakes as a complete meal replacement, and they should be consumed as part of a healthy, balanced diet.