Can protein supplements really help you lose weight?
Protein drinks are no longer reserved exclusively for bodybuilders, they are now used for dieting, especially for practicality.
Supplements and other protein drinks are presented as miracle solutions for women who want to be healthy, lose weight, but do not have time to prepare complete meals every day. And with the support of celebrities extolling their virtues, protein shakers have experienced a surge in popularity.
What's in a protein supplement?
Protein supplements contain protein powders, such as soy or whey protein (a by-product of the cheese making process). Flavors are added to the powder so that when mixed with milk or water, the shaker looks like a milkshake-type beverage.
Recommended portions vary, but usually contain about 20 g of protein. The average recommended daily protein intake is 46 g per day for women and 64 g per day for men.
Protein intake, combined with physical exercise, has long been encouraged to increase muscle mass. However, research conducted in the United States by the magazine Obesity in 2017 has shown that a large intake of protein - such as the amount of protein in a protein shaker - can also help lower levels of the hormone ghrelin, which has an appetite-suppressing effect.
These studies have led to extremely popular protein supplements being marketed as a weight loss solution. These products are no longer reserved for gymnastics addicts and bodybuilding professionals.
This is the convenience that has made such protein supplements popular, especially among women who have a busy life and do not have time to prepare well-balanced meals to lose weight.
These women are very aware of the importance of a healthy and balanced diet, but do not always have time to take care of it. They are looking for a convenient and easy way to increase their protein intake, and protein supplements are actually a quick and simple solution.
Supplements do not guarantee weight loss. However, experts say that drinking protein shakers alone will not guarantee weight loss or muscle mass development.
It's not just by drinking protein supplements that you'll make a difference. You should do fitness exercises while consuming these protein drinks.
A carefully prepared and balanced diet of healthy foods would have similar benefits in terms of weight loss (but would be better in terms of nutrition). Weight loss supplements, of course, contain protein, but they are also high in fiber. You can provide your body with protein through natural means, such as consuming dairy products at strategic times of the day. It will not only help you gain muscle mass, but also lose fat. Egg whites, dairy products and meat are good sources of natural protein.
You can get the same benefits as with shakers by having a holistic diet. Therefore, protein supplements are not necessary, but some people find them more practical, which is the main reason for their popularity.
A balanced diet is always necessary
Beware of dependence on protein supplements when it comes to weight loss.
Protein can reduce appetite when it is a large part of your meals and can help reduce hunger between meals. But diets that rely solely on protein supplements only work because they reduce the amount of calories you eat in a day.
It's not the protein itself that will make you lose weight, it's because you will consume fewer calories from carbohydrates.
Although these types of diets allow for quick results that may seem significant in terms of weight loss, this loss is only due to the reduction of water in the lean tissues.
It is important to maintain a balanced diet, even if you drink protein beverages. Protein shakers should not replace other foods with real nutritional value, such as fruits and vegetables, or other foods containing important nutrients, such as carbohydrates and fiber.
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