Best Type Of Protein Powder For Weight Loss Shortcuts

Best type of protein powder for weight loss, when he wanted to lose weight, the diet with high protein has a strong and beneficial effect including hormone decrease hunger and cravings, satiety and even increased the number of calories burned.

Best Type Of Protein Powder For Weight Loss Shortcuts

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Since there are many options to increase protein intake, it can be difficult to determine the best type of protein to lose weight.

This article reviews different types of proteins and how they affect weight loss.

A high protein diet increases weight loss

For example, adults who are overweight lose an average of 5 kg (11 pounds) over the 12 weeks of increasing protein intake from 15% to 30% of calories daily, without altering the composition of their diet plan.

In addition, it has been shown that high-protein diets help reduce body fat, especially around the abdomen, and increase lean muscle mass.

A high protein intake can also help you maintain weight loss. One study found that the intake of protein is slightly higher (18% of calories daily compared with 15%) resulted in the recovery of 50% decrease in body weight.

There are a number of reasons why a high protein diet increases weight loss:

  • You stay full longer: Protein increases the feeling of fullness, which means you stay full for longer. Automatic may cause a reduction in caloric intake.
  • Reduce cravings: A diet high in protein has been linked to reduced cravings and a decreased desire to bite at night.
  • You increase the calories you burn: It has been shown that the increase in protein intake has a greater thermal efficiency. This means that you can increase the number of calories burned by up to 80 to 100 per day.
  • Changing hormone levels of weight: it has been proven that protein reduces ghrelin hunger hormone levels and improve appetite, reducing hormone PYY and GLP-1.
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There are several sources of protein, which makes it easy to follow a high protein diet.

In general, these sources are divided into two types: natural protein food and protein supplements, which are commonly found in the form of protein shakes.

Whey protein

Whey protein is made from milk that contains all essential amino acids and is quickly absorbed in the body.

Whey protein has been linked to some impressive benefits, including greater weight loss, better satiety, and better body composition.

When overweight and obese adults took 56 grams of whey protein daily for 23 weeks, they lost 2.3 kg (5 pounds) without changing anything else in their diet.

In particular, it has been shown that whey protein supplements reduce fat mass and increase lean muscle mass.

It is likely that these benefits are due to the effects of whey protein on satiety. Several studies have found that whey protein may be more effective in reducing hunger compared to other types of protein, such as casein, tuna, turkeys, and eggs.

For example, a study among male athletes found that consumption of whey protein shakes immediately decreased hunger by 50-65%.

This may be because whey protein is absorbed faster than other protein supplements, such as casein, and effective in the short term to prevent serious starvation.

It has also been shown that whey protein enhances appetite suppressant hormone GLP-1 and GIP, as well as lowering the hormone ghrelin-like hunger, more than any other protein source.

However, the evidence is diverse; several studies report that although there was an increase in full, there is no difference in fat loss or food intake compared with other types of protein, such as soy protein, rice or egg.

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Casein

Like whey protein, casein is derived from milk and contains all the essential amino acids. However, it is slowly absorbed in the body.

Casein has also been linked to a better body composition and a greater sense of fullness.

Among male athletes, taking 70 grams of casein in the morning and evening for 8 weeks increased lean muscle mass by an average of 1.1 kg (2.4 pounds).

However, it seems to be more effective than other sources of protein supplements, such as soy and wheat protein.

When it comes to satiety, whey protein is absorbed quickly and can increase the feeling of fullness. Casein is digested more slowly and can keep you full for a longer period.

One study followed overweight men on a weight loss diet that included whey or casein supplements. After 12 weeks, those who took casein supplements lost an average of 8% of their body weight. Those who took buttermilk lost an average of 4%.

Other studies comparing the effects of casein and the serum did not find a significant difference in weight loss or body composition in the long term, because the same can be used for weight loss.

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