Disclosure of Material Connection: Some of the links in the post above are "affiliate links." This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission's 16 CFR, Part 255: "Guides Concerning the Use of Endorsements and Testimonials in Advertising."
One of the most important nutrients for losing weight is protein. Eating enough protein every day will reduce appetite, boost metabolism, and help lose fat while not losing any muscle. A protein shake is a simple way of adding more protein into your diet. They have also been found to help people lose weight. In this article, with help of healthguidereviews.info explain everything that you should know about adding a daily protein shake to your diet, and how it will affect weight loss.
What Is a Protein Shake?
A protein shake is a drink made by mixing water with protein powder. However, most protein shakes will have other ingredients added to them. Protein shakes can be easily added into a diet, and are a great option for people who have limited access to foods that have high amounts of protein. Most people do not need protein shakes to meet their daily requirements, but protein shakes can also be used to increase protein intake for other reasons.
Many stores stock protein powder that you can purchase and make your own protein shakes from. However, there are also many types and flavors of pre-made protein shakes that you can buy.
Protein Shakes Affect Appetite and Hunger
There are 2 main ways that protein decreases your hunger levels. The first way is that protein increases the appetite lowering hormones like PPY, CCK, and GLP-1, and reduces the levels of ghrelin, which is a hunger hormone. The second way is that protein will help you stay feeling full for longer periods of time.
During one study, people who had a breakfast that was high in protein consumed around 135 fewer calories during the rest of the day, compared to those who didn’t have protein. Another study found that overweight men who increased their protein intake to be 25% of their total calories, had 60% fewer cravings, and cut snacking at night by 50%.
Another study showed that increasing protein levels from 15 percent to 30 percent of total daily calories helped the subjects consume up to 440 less daily calories. This was without them trying to cut back on portions sizes. The subjects also lost 11 pounds on average at the end of the 12-week study.
Protein shakes are a convenient way of adding extra protein into your diet. At the same time, you need to keep in mind that adding too many protein shakes into your diet can lead to you having excess calories in your diet.
In another study, it was found that protein shakes that contained 20 to 80 grams of protein could decrease hunger up 65 percent, no matter the amount of protein that was in the shakes.
A Protein Shake Could Increase Metabolism
High levels of protein could boost the metabolism, which helps you to burn more calories every day. Studies show that a protein plus strength training helps build muscles. Muscle burns more calories, so your overall metabolism speeds up.
Protein Shakes Could Help You Lose Belly Fat and Weight
Many researchers agree that having a high protein diet can help you lose fat, especially belly fat. In a study, subjects who had a diet with 25% calories from protein lost 10% more belly fat than subjects who ate half that amount of protein.
Could Prevent Metabolic Slowdown and Muscle Loss
Many weight loss diets cause muscle loss, which causes metabolic slowdown. This is the reason it is very easy to gain weight back after you are off the diet. So, you should add protein shakes to your diet to prevent muscle loss.
Do you incorporate protein shakes into your diet?