When it comes to weight gain and loss, the two major factors are calories in (that is, diet) and calories out (or exercise). These two factors interact to create an excess of calories, which produces weight gain, or a caloric deficit, which will lead to weight loss. However, if you want to lose weight, one of the things you can do is to modify your diet so it is nutritionally balanced, filling and rich in protein.
In this article, we’ll tackle how introducing protein powders and supplements into your diet can help you lose weight and which protein powder you should choose for weight loss. Let’s dive in.
Does protein powder make you lose weight?
First of all, let’s demystify what protein powder can and can’t do. On its own, protein powder doesn’t have any magical properties that will automatically lead to weight loss. However, when it’s used as part of a balanced diet and exercise regime, it can be an efficient and easily absorbed source of protein that will help with weight loss.
How does protein help you lose weight?
How does upping your protein intake help control weight? It all comes down to the building blocks of all the food we eat: macronutrients. The three macronutrients are fats, carbs and proteins, and we require high-quality sources of all three in order to live healthy, active lives.
Protein, which is naturally found in meat, fish, eggs, milk, legumes and lentils, is responsible for a lot of processes in the body. It is especially important for fuelling us and providing energy, making us feel full and satisfied, supporting our immune systems and building muscle. When our diets are lower in carbohydrates (the sugars, starches and fibre that our bodies break down into glucose for energy), protein is burned to provide energy and satisfy our hunger.
So, an effective strategy for weight loss is to maintain an active lifestyle with regular exercise and combine this with a protein-rich diet. This will help you lose those kilos while retaining lean muscle.
What protein powder is good for weight loss?
Protein powders are used for both weight gain (as a path to increased muscle mass) and weight loss, so it’s important to choose a protein powder that’s engineered for the latter if that’s your goal. Any quality protein powder will be predominately made from pure protein (at least 80%), as opposed to other fillers that contain fats or carbohydrates. This is especially key when choosing a protein powder for weight loss. Look for a formula that is sugar-free, low in carbohydrates and made without artificial ingredients. Whey protein isolate, micellar casein protein (or milk protein isolate) and plant proteins are all good choices.
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