Protein is often regarded as a weight loss nutrient. Protein intake in a prescribed amount contributes to a healthy and fit body. Controlling hunger pangs helps maintain muscular fat by reducing fat in the body. Protein powder taken in natural form is a great way to stay healthy. However, loads of protein supplements are available in the market for those who do not have access to natural protein foods. The article elaborates on how protein powder builds muscle mass and supports weight loss.

One should make sure that the fitness goals are set, and how much you follow or not, depends on the effort that is initiated. For some, it ends midway, but for others, it sustains for a long time. Weight loss is no more a fad; it has become mandatory for your overall well-being. Keeping your weight in control is no easier with the present lifestyle; including a protein-rich diet and exercise can help achieve this goal. You might have heard the term ‘eat healthy’, so what comprises a healthy diet? We can find some answers here:

As part of a nutritious diet comes protein shakes, but balancing the rest of the nutrients with regular meals can fuel your energy. So come on, let’s start a healthy diet plan.

Protein Powder For Weight Loss In India

Meal replacement plans are popular among the younger generation and are used as an option for keeping weight under control. However, it is a myth that only bodybuilders use the best protein powder to lose weight, there is no doubt that it helps build body mass, burn fat, and control hunger craves. What makes protein shakes or protein powder for weight loss popular is it fulfils your hunger and leaves you satisfied for a long time when compared to a fat and carbohydrate diet. Today's best protein powder to lose weight comes in different flavours that tingle your taste buds. Moreover, you can find both plant and dairy-based.

Here is a list of different protein powders for weight loss and how it helps to regulate your body:

• Whey Protein Powder

It is rich in amino acids. It is dairy-based and comes loaded with amino acids the body cannot produce. That is the reason why it is called a complete protein diet by physicians. It aids in weight loss, and clinical studies have proved that candidates taking whey protein as part of dietary modifications has shown a decrease in body weight in comparison with carbohydrate supplements.

• Casein Protein

This is also a dairy protein. The merits of casein are that it is absorbed slowly in the body because it is digested slowly. This attribute of casein keeps your stomach full for a long time. This helps in reducing weight. Studies reveal that whey and casein have no prominent change in energy expenditure or diet management.

• Egg White

Egg white is a great source of protein. A protein shake is an ideal food for those who are lactose intolerant. The yolk is the carrier of minerals and vitamins, while the egg white is a complete protein. The carbs and fat content is less in egg white. Research in Nutritional Journal reveals that egg white protein may not curb hunger as efficiently as other protein supplements, and it does not help much in weight loss. Yet research is on to throw more light on the subject.

• Collagen

Collagen helps in muscular development when combined with exercise. It is a popular protein source with a host of health benefits. It helps in bringing radiance to your skin and bones. Collagen is found in animal bones and skin and is soluble. It can be taken with coffee. The use of collagen supplements helps in muscle building.

• Soy Products

Another important source of protein is Soy products. It contains amino acids that have immense health benefits. Isoflavones are plant-based chemicals with rich antioxidant properties. It includes isoflavones in different quantities.

• Brown Rice

Brown rice is another choicest protein food. It is ideal for vegans who do not take dairy or animal products. It is a wholesome protein source. For those who want to increase their muscle growth, brown rice is a miracle food. Brown rice is suitable for those looking to reduce muscle soreness or exercise injury recovery. Both whey and brown rice have proved to show an increase in lean body mass.

Tips for Choosing the Best Protein Powder to Lose Weight?

The market is flooded with protein powder for weight loss, which brings confusion to the minds of the buyers. Each has its advantages and disadvantages, which one to choose? Here are some tips to make your job simple. Depending on your fitness goals, you can choose a protein powder for weight loss.

1. Read the label: The label on every product clearly elaborates on the content and nutritional value. Read the label before buying. One scoop of protein powder should contain at least 20 gms of protein, less than 10 gms of carbs, less than 3 gms of fibre. Ensure the protein powder for weight loss does not contain artificial sweeteners like sugar alcohols, Splenda, sucralose, etc. Also, ensure the product is free from milk solids and gluten, as these are fillers that lead to digestive disorders. On the contrary, natural sweeteners like stevia or monk fruit extract could enhance the taste.
2. The best protein powder serving size to lose weight should be 100-150 calories to prevent excessive carbs and fats in the product.
3. Taste matters! Today protein powder for weight loss is available in different flavours like vanilla and chocolate. Those new to protein powder can mix it with pancakes or smoothies, or you can try protein shakes.
4. Natural ingredients enhance the value of protein powder for weight loss. Greens, probiotics, prebiotics, vitamins, electrolytes, minerals are some of the ingredients that could be valuable to your diet.

Protein powder for weight loss can be used as snacks, as it is low in calories and high in nutritional value. There are different best protein powders to lose weight and brands to try from. Choose the best protein powder to lose weight from reputed manufacturers.

Protein Powder And Weight Loss

The International Society of Sports Nutrition states that every healthy individual should consume 1.4 to 2.0 gms of protein every day for every Kg of weight in your body. Sportspersons and bodybuilders need excessive protein in their daily diet. Those looking for weight loss can use the best protein powder to lose weight as a meal replacement. The goal is to burn calories to reduce weight. Remember, meal replacement is not a long term plan. The protein powder for weight loss smoothies does not have complete nutritional value as a complete meal. It is best to follow a balanced diet and exercise for a perfect body shape.

Compared to other macronutrients, protein powder for weight loss makes you feel satisfied for a long time; this is because of the release of satiety hormones like GLP-1 and PYY.

Protein Shakes As An Essential Food

Protein shakes help in building muscle, especially with resistance exercise. For healthy metabolism, it is a viable strategy. The physician recommended a weight loss program that contains protein supplements. The doctors ensure there is no excess fat loss due to calorie restriction; they know when to stop! A calorie deficiency diet with protein and exercise can prevent muscle loss and metabolic slowdown.

Lose belly fat with protein shakes. There is a link between protein shakes and weight loss. Studies reveal that people consuming a high protein diet maintained their weight loss. The good news about protein shakes is that it helps prevent weight gain.

A protein shake can be regarded as a beverage. Protein powder mixed in water or other liquids can be a helpful supplement. Protein shakes can be prepared by blending them with milk or fruits.  It helps to increase your food consumption or if you want to achieve your weight loss goals through food alone. Protein shakes are a valuable source of smart food. Protein food helps in maintaining a healthy metabolism. Protein shakes help in belly loss.  A protein shake is your weight management tool. Protein shakes can be consumed at any time.

Side Effects

The food and Drug Administration (FDA) does not review supplements; therefore, it is important to research extensively before choosing a product. A USP Dietary Supplement Verification Program aids in making the right choice. The nutrition label helps in determining the quantity to be used. Choosing the right protein is crucial; lactose intolerance patients need to switch to dairy-free products like egg, soy, brown rice, etc. It can help in preventing side effects.

The right amount of protein intake has to be measured. Not giving your body the required nutrients and stuffing it with just one nutrient can weaken the immune system. So it is crucial to have a balanced diet. Additional meals rich in Omega 3 fatty acids can also be a source of nutrients. Chicken is also a protein-rich food and can be added to your diet. Forget about high-calorie snacks or fast food and rely on fresh fruits and vegetables. The goal here is not to starve; it is about having a full plate of nutritious meals with proper exercise for a gradual weight loss.

The supermarket shelves are loaded with protein shakes; instead of choosing one randomly, take the consultation of your doctor or dietician. Find out how much protein your body needs before devising your diet. Use wisely and benefit! Also read The 15 Best Protein Shakes, Powders for Weight Loss

Authored By: Divya Shankar

About Author: Divya Shankar is a multifaceted content writer with 7+ years of experience. She has exclusive writing expertise in ayurveda.