Interested in trying to consume a protein shake that claims to be able to lose weight quickly? Let's find out the facts first, Mother.
Protein shakes are a popular drink among people who want to lose weight. This drink is claimed to help you lose weight quickly and effectively. Is it true?
According to research, more than 2 in 5 Americans consume a protein shake every day. But are protein shakes as beneficial as they are supposed to be?
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While protein is an important macronutrient that plays a critical role in muscle growth, bone health, immune support, and blood sugar control, it is also important for maintaining a healthy weight. But what about protein shakes?
Let's discuss various protein shakes for diets.
Protein shakes for diets
Protein offers several benefits that can help support your weight loss goals. High protein foods are very filling for a longer period of time thereby reducing the chances of overeating.
Additionally, research shows protein can help maintain and build lean muscle mass. During weight loss, it is normal to lose both fat and muscle.
However, according to a 2019 study published in Nutrients, getting enough protein can help minimize muscle loss and maintain muscle mass. This is because muscle mass is metabolically active and burns more calories than fat mass, even at rest.
Thermic effect of food (TEF) refers to the energy expenditure required to digest, absorb, and process nutrients from food. Protein has a higher TEF than carbohydrates and fat, which means it requires more energy to metabolize.
This increased energy expenditure contributes to overall calorie burn and can support weight management efforts.
Benefits of protein shakes for dieting
Following are the benefits of protein shakes for dieting.
1. Increases satiety
Protein is digested more slowly than carbohydrates and fat. This can help mothers feel full longer and reduce hunger.
Protein shakes, especially those with high protein content, can help increase feelings of fullness. Consuming protein shakes as a meal replacement or snack can help reduce hunger and calorie intake. This is especially useful for those who have difficulty controlling portions or snack frequently.
2. Maintain muscle mass
When you lose weight you risk losing muscle mass. Protein can help you maintain muscle mass and increase strength.
Protein shakes can provide an additional source of protein, helping maintain lean muscle tissue. Maintaining muscle mass is important for metabolism because it helps burn calories even at rest.
3. Easier to consume
Protein shakes are easy and practical to consume, especially when you often do activities outside the home. Protein shakes are quick to prepare and provide controlled amounts of protein and other important nutrients.
Side effects of protein shakes on a diet
Following are the side effects of protein shakes for dieting
1. Can cause allergies
Protein shakes often contain ingredients such as milk, soy, eggs, or nuts, which can be common allergens. Always check protein powder labels for possible allergens and consider talking to a health professional or registered dietitian.
2. Can cause digestive problems
Some people may experience digestive discomfort when consuming protein shakes, especially if they contain certain ingredients such as lactose or artificial sweeteners. In addition, if you have a protein intolerance, you may experience symptoms such as acid reflux, bloating, stomach ache and diarrhea.
Choose a protein shake with a more easily digestible protein source and few additional ingredients to help prevent these problems.
3. Lack of nutrition
Protein shakes are generally low in fiber which is important for digestive health and satiety. These drinks may also not contain all the micronutrients you need, such as vitamins and minerals.
Make sure you get a variety of other nutrients from fruit, vegetables, whole grains, lean protein, legumes, nuts, to help maintain a balanced diet.
Relying on protein shakes as a primary source of nutrients can lead to imbalances in other important nutrients. Whole foods provide more vitamins, minerals, and fiber that may not be found in protein shakes alone.
How to consume protein shakes for diet
Use protein shakes as a meal replacement, not as an addition to food. Choose a protein shake with a low calorie content. Add fruits, vegetables, or yogurt to protein shakes to increase the fiber and micronutrient content. Consult a doctor or nutritionist before starting a protein shake diet.
Protein shakes can help you lose weight effectively but should not be used as your sole food source. Make sure you consume protein shakes in a healthy and balanced way.
It is important not to rely solely on protein shakes as a source of calories or nutrients as this can hinder weight loss or cause weight gain. Continue to include whole foods in your diet.
Whole foods offer a variety of nutrients, fiber and other health benefits. Pay attention to recommended protein shake serving sizes and avoid consuming excessive amounts.
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