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Protein shakes are typically thought of as a muscle-building supplement that act as a drink post-workout to aid in recovery. However, protein shakes can also be strategically used to help aid in weight loss as well!
One of the lesser-discussed protein attributes is that it has the most satiating effect of the 3 macronutrients: protein, fat, and carbohydrates. This makes protein a great tool when being used in a weight loss regime. Studies have shown that diets high in protein can result in more fat loss compared to other methods.
Drink a protein shake before meals
If you find that you have difficulty controlling your hunger when eating or going out, one trick is to drink a protein shake before you go out or your meal. This will get protein into your system, which can aid in controlling your hunger. Therefore, when you get to your meal, you will not have those urges to eat more than you should.
An after-dinner snack
One common problem people have is snacking at night. This makes a post-dinner protein shake a great idea, instead of munching on snacks. Plus, the improvement of flavors today means that there is a great chance that you can find a protein shake that actually tastes as good as your favorite dessert.
Should I drink a protein shake with milk or water?
Be mindful that milk can add more calories to your diet. If you are having a protein shake as an occasional meal replacement or snack, milk should be fine. You can also opt to use half milk and half water. However, if you are using it to control your appetite or as a late snack, you’re better off sticking to water.
Include protein in every meal
In order to control your hunger and appetite throughout the day, be sure to include some protein in every meal, preferably 4-5 times a day. You should aim for at least 25 grams of protein per sitting. Consistently eating protein throughout the day can ensure that you are always feeling satisfied, which is a huge advantage when losing weight.
What type of protein is best for weight loss?
Casein protein is a milk-derived protein that is slow-digesting. When mixed with water or milk, casein protein tends to create a much thicker consistency than whey. This makes casein protein incredibly filling, which makes it a good choice when using to lose weight.
How many grams of protein should I eat a day for weight loss?
We actually want to increase our protein intake when losing weight. This is to help support muscle growth and prevent muscle breakdown for fuel when in a caloric deficit. If you are partaking in exercise, you should aim for 1.4-2.0 grams of protein per day.
Don’t replace food
Keeping these tools in your arsenal can mean significant improvements in your weight loss journey. At the end of the day, you can make a quick protein shake whenever you have some hunger pains. This can prove to be a much more advantageous and healthy option than most other snacks.
Start using protein shakes today to build muscle AND lose fat. Just remember they shouldn’t be used as a replacement for food. You still need to eat a nutritious and balanced diet to give yourself all the vitamins and nutrients that can’t be found in a protein shake.
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