Ever since the Atkins diet made its way into one of the most
popular dieting programs in the industry, men and women around the world
looking to shed those last few pounds have been turning to low-carb,
high-protein diets in order to reach their weight loss goals.
"My girlfriend suggests that I try drinking more whey protein to lose weight," explains fitness enthusiast Alicia, "Her boyfriend is in really good shape and drinks a ton of protein shakes and she seems to believe that's why he is so lean. She's in great shape herself and uses a lot of whey protein, so I'm inclined to believe her."
This is just one of many comments that pop up in discussion boards and forums focused on weight loss, and many experts seem to follow the same line of thinking, but can a whey protein shake help you lose weight?
Benefits of Whey
Everyone knows that in order to lose weight, you have to burn more calories than you consume, and this can be achieved through a healthy diet and regular exercise.
According to the American Journal of Clinical Nutrition, a low carbohydrate and high protein diet can have a significant effect on weight loss and body fat reduction when used correctly on a short-term basis.
The RDA (recommended dietary allowance) points out that the average healthy adult should consume anywhere from 10-30% of his or her total caloric intake as protein. While most experts agree that this protein should come in the form of whole foods, turning to the occasional whey protein shake may help fill in the gaps of your diet.
But out of all the different types of protein powders for weight loss, what makes whey so special?
Whey protein is extracted from milk and is one of the fastest digesting forms of complete protein available. Studies have shown that it can appear in the blood stream in as little as 15 minutes and exit the body in less than 2 hours, resulting in a quick supply of amino acids for when your body needs it the most.
In a recent article published in Nutrition and Metabolism, researchers found that a whey protein supplement high in the amino acid leucine consumed twice daily helped individuals on a reduced calorie diet lose more body fat and preserve more lean muscle than those consuming a controlled beverage.
Although experts are still investigating the exact mechanism that achieves this, many believe that protein can help you feel more satisfied throughout the day, making you less likely to overeat due to extreme hunger.
A Few Things to Keep in Mind
When choosing a whey protein shake to help you lose weight, you have to remember that not all supplements were created equal. Whey protein is available in various concentrated forms, such as concentrate and isolates.
Whey protein isolate is more filtered than concentrate, which means you get much more protein per serving and much less fat and lactose.
Additionally, whey protein shakes and powders will vary in sugar, carbohydrate, and caloric content depending on the various brands you choose. Always check the ingredient label and read up on the latest reviews to ensure that you find the best protein powder for the best price; otherwise, you may end up packing on extra pounds of fat rather than pounds of muscle.
A Word of Caution
As you can see, consuming whey protein shakes on a regular basis may be a great way to start slimming down, but don't turn to them as your next "magic bullet" or quick-fix solution for weight loss.
"Replacing certain meals with protein shakes may help you reduce your daily calories, which can help you lose weight. If you rely on protein shakes to replace regular meals, however, you'll miss out on the nutritional benefits of whole foods," explains Katherine Zeratsky, RD, Mayo Clinic Nutritionist, "And since protein contains calories, consuming too much protein can actually make losing weight more difficult- especially if you drink protein shakes in addition to your usual diet."
Additionally, in a study conducted by the Biomedical Research Center in Louisiana, researchers observed that "fat gain isn't modulated to any significant degree by protein intake," especially if your total caloric intake is too high.
"Eating different levels of protein will not protect against the excess consumption of calories," says Thomas Badger, director of the Arkansas Children's Nutrition Center in Little rock, but with a little planning and a lot of exercise, whey protein shakes may be just what you need to complete your diet.
"My girlfriend suggests that I try drinking more whey protein to lose weight," explains fitness enthusiast Alicia, "Her boyfriend is in really good shape and drinks a ton of protein shakes and she seems to believe that's why he is so lean. She's in great shape herself and uses a lot of whey protein, so I'm inclined to believe her."
This is just one of many comments that pop up in discussion boards and forums focused on weight loss, and many experts seem to follow the same line of thinking, but can a whey protein shake help you lose weight?
Benefits of Whey
Everyone knows that in order to lose weight, you have to burn more calories than you consume, and this can be achieved through a healthy diet and regular exercise.
According to the American Journal of Clinical Nutrition, a low carbohydrate and high protein diet can have a significant effect on weight loss and body fat reduction when used correctly on a short-term basis.
The RDA (recommended dietary allowance) points out that the average healthy adult should consume anywhere from 10-30% of his or her total caloric intake as protein. While most experts agree that this protein should come in the form of whole foods, turning to the occasional whey protein shake may help fill in the gaps of your diet.
But out of all the different types of protein powders for weight loss, what makes whey so special?
Whey protein is extracted from milk and is one of the fastest digesting forms of complete protein available. Studies have shown that it can appear in the blood stream in as little as 15 minutes and exit the body in less than 2 hours, resulting in a quick supply of amino acids for when your body needs it the most.
In a recent article published in Nutrition and Metabolism, researchers found that a whey protein supplement high in the amino acid leucine consumed twice daily helped individuals on a reduced calorie diet lose more body fat and preserve more lean muscle than those consuming a controlled beverage.
Although experts are still investigating the exact mechanism that achieves this, many believe that protein can help you feel more satisfied throughout the day, making you less likely to overeat due to extreme hunger.
A Few Things to Keep in Mind
When choosing a whey protein shake to help you lose weight, you have to remember that not all supplements were created equal. Whey protein is available in various concentrated forms, such as concentrate and isolates.
Whey protein isolate is more filtered than concentrate, which means you get much more protein per serving and much less fat and lactose.
Additionally, whey protein shakes and powders will vary in sugar, carbohydrate, and caloric content depending on the various brands you choose. Always check the ingredient label and read up on the latest reviews to ensure that you find the best protein powder for the best price; otherwise, you may end up packing on extra pounds of fat rather than pounds of muscle.
A Word of Caution
As you can see, consuming whey protein shakes on a regular basis may be a great way to start slimming down, but don't turn to them as your next "magic bullet" or quick-fix solution for weight loss.
"Replacing certain meals with protein shakes may help you reduce your daily calories, which can help you lose weight. If you rely on protein shakes to replace regular meals, however, you'll miss out on the nutritional benefits of whole foods," explains Katherine Zeratsky, RD, Mayo Clinic Nutritionist, "And since protein contains calories, consuming too much protein can actually make losing weight more difficult- especially if you drink protein shakes in addition to your usual diet."
Additionally, in a study conducted by the Biomedical Research Center in Louisiana, researchers observed that "fat gain isn't modulated to any significant degree by protein intake," especially if your total caloric intake is too high.
"Eating different levels of protein will not protect against the excess consumption of calories," says Thomas Badger, director of the Arkansas Children's Nutrition Center in Little rock, but with a little planning and a lot of exercise, whey protein shakes may be just what you need to complete your diet.
For more information on whey protein, protein shakes, and other muscle building supplements, feel free to visit http://Proteinpowder.net
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http://EzineArticles.com/?expert=Jesse_Stagg
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