Getting enough protein can help support a healthy metabolism and reduce your appetite. Protein shakes are an easy way to add more protein to your diet, and they have been shown to help with weight loss. This article explains everything you need to know about protein shakes and how they may affect your weight.
Protein shakes can be a convenient addition to your diet, especially if you have limited access to quality high-protein foods. You can buy protein powder and mix it yourself, or you can get many different brands of pre-made liquid shakes. Protein shakes are made by mixing protein powder with water or another liquid.
Effects of protein shakes
Protein has been shown to help decrease hunger and appetite for longer than other macronutrients. This is due in part to the release of satiety hormones GLP-1 and PYY. Studies also show that higher consumption of protein may result in less hunger throughout the day. However, internal and external factors play a major role in how strong the connection may be.
A high-protein diet, especially when combined with strength training, can help you build muscle. The thermic effect of protein may also provide a slight metabolism boost. Your body requires more energy to digest protein than it does fat or carbohydrates, which means more calories are burned in the process. This is especially true for individuals who are eating less due to a doctor-recommended weight loss plan.
Researchers generally agree that high-protein diets can help you lose more fat, especially fat from the belly area. A small study from 2017 did find that when participants dealing with excess weight drank low sugar protein shakes as part of a “diet modification program,” their weight loss improved. But it’s hard to draw a direct connection between drinking these shakes and losing weight.
Protein’s effect on metabolism, appetite, and muscle mass may also help you avoid regaining weight once you’ve lost it. A 2005 study discovered that when participants who had lost weight through a specific diet program were given 30 grams of protein in addition to their regular diet over a 6-month “weight management” period, they regained less weight than those who did not receive the supplement.
Most adults can easily eat enough protein through food sources without using protein shakes. They are an easy, safe, and often delicious way to add extra protein to your diet. They may help you feel less hungry, maintain muscle and metabolism, and lower the likelihood of regaining the lost fat.
Also read : Why protein shakes are good?