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For two weeks they followed a weight-maintenance diet comprising 15 percent protein, 35 percent fat, and 50 percent carbohydrate. For the next two weeks they followed a high—protein diet of equal calories. The macronutrient breakdown of this diet was 30 percent protein, 20 percent fat, and 50 percent carbohydrate. They stayed on this last diet for 12 weeks. The authors of the study reported that when subjects switched from the low-protein weight maintenance diet to the high-protein weight maintenance diet, they started feeling much fuller despite the fact that they were consuming the same number of calories.
Even more significant, during the unrestricted high-protein diet phase, the subjects voluntarily reduced their daily eating by calories per day and lost almost 11 pounds, including more than 8 pounds of body fat, on average. Research has shown that some proteins reduce hunger more than others.
And it so happens that Whey protein reduces hunger more than most. What makes Whey Protein more filling? Certain forms of Whey protein contain high levels of a peptide called glycomacropeptide GMP , which is known to be a powerful satiety or hunger-quenching nutrient. It works by stimulating the release of cholecystokinin CCK , a hormone that's responsible for controlling hunger. In another study, a supplement containing GMP reduced the number of calories consumed in a meal by 20 percent compared to a placebo when consumed before the meal.
In addition to stimulating CCK, Whey protein reduces hunger by lowering circulating levels of the hunger hormone ghrelin. A recent Australian study found that a Whey protein drink produced a prolonged suppression of ghrelin compared to glucose and fructose beverages. Whey also causes fullness by activating opioid receptors in the gut. Specific peptides contained in Whey bind to these opioid receptors, which then communicate with the brain to produce that pleasant feeling of fullness that makes you put down the fork.
Bottomline, taking Whey Protein for Weight loss can be a very effective way to control hunger and consume fewer calories. An intriguing new line of research suggests that Whey promotes body fat loss by blocking fat storage. In a recent French study, laboratory animals were fed a normal diet, a high-protein diet, or a Whey-enriched high-protein diet for 42 days. At the end of the study period, the animals fed the Whey diet weighed 30 percent less than those fed the normal diet and 17 percent less than those fed the regular high-protein diet, yet the Whey-fed animals had the highest levels of lean body mass of the three groups.
- 1) Whey protein reduces hunger, so you consume fewer calories.;
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The researchers conducting the study attributed these results to reduced fat storage caused by the high concentrations of branched-chain amino acids in the Whey product used. Whey is, of course, a dairy protein, and a number of recent human studies have shown that increased dairy intake has beneficial effects on body composition. Much of this research has been done at the University of Tennessee. In one of these studies, 34 obese adults were placed on a balanced, modestly reduced-calorie diet for 12 weeks.
Half of them consumed small amounts of dairy foods while the other half consumed three servings of low-fat yogurt daily. The subjects on the dairy-rich version of the diet lost 22 percent more weight, 66 percent more body fat and 81 percent more trunk fat compared to those who simply reduced calories and consumed little or no dairy. The participants who ate three servings of yogurt also lost significantly more inches around the waist compared to those on the low-dairy diet.
Scientists are still trying to figure out how dairy foods boost fat loss in dieters, but they believe calcium plays a pivotal role. Calcium is a crucial player in fat metabolism and appears to both reduce fat storage and increase fat burning when consumed at adequate levels roughly 1, mg per day during periods of calorie restriction.
But calcium is clearly not the whole story, because studies pitting dairy foods and calcium supplements head-to-head have found that dairy foods are far more effective.
At least half of the fat storage-reducing effect of dairy foods is attributable to two specific components of Whey: branched chain amino acids particularly leucine and a protein fraction known as ACE inhibiting peptide. Whey protein supplements are the perfect alternative to both whole dairy foods some of which are high in calories and calcium supplements. Consuming Whey Protein for Weight loss makes sure you lose the fat and build lean mass.
Exercise is essential for optimal health and for developing and maintaining a lean body composition. Exercise burns excess body fat and builds lean muscle , which raises the body's metabolic rate, resulting in even more fat burning. High-protein diets are proven to boost the effectiveness of exercise.
In a study from the University of Illinois, women were put on either a high-protein or a low-protein reduced-calorie diet and an exercise program. The women in both groups lost equal amounts of weight, but the women on the high-protein diet lost much more fat. That's because the women on the low-protein diet lost a lot of muscle.
The best protein powders and how to choose the right shake for you
In fact, one-third of their weight loss was muscle weight. Numerous studies have shown that individuals engaging in weightlifting gain more muscle on a high-protein diet than they do on a moderate- or low-protein diet. But a study published in the Journal of Applied Physiology found that muscle mass gains resulting from weightlifting continue to increase all the way up to a protein intake of 0.
The unique amino acid profile of Whey protein makes it a better muscle builder than regular food protein sources such as beef and other supplemental protein sources such as casein. A Canadian study published in the Journal of Applied Physiology compared the effects of Whey protein and casein supplementation casein is another dairy protein on body composition in young adults engaging in a day resistance-training program.
Subjects taking the Whey protein supplement improved their body composition significantly more than subjects taking the casein supplement. All these make Whey protein an excellent choice for weight loss. Powdered Whey protein drink mixes represent the most convenient and calorically efficient way to supplement with Whey protein.
Many of these products contain little else besides Whey. All you have to do is add a scoop or two to eight to 12 ounces of water the precise mixing directions vary by brand , mix it up, and gulp it down. There are dozens of different brands of powdered Whey protein shakes on the market. You might think that all of them are more or less the same, but there are actually significant differences in the composition—and therefore also in the effectiveness—of different products.
Add it to shakes, pancakes, yogurt, you name it—this powder will blend in easily and amp up the nutrition of your snack or meal. This pea protein powder from BulkSupplements has 24 grams of the muscle-building macronutrient in one scoop and has just 1 gram of carbs. Nutrition info per 30 grams: calories, 1 g fat 0 g saturated fat , mg sodium, 1 g carbs 1 g fiber, 0 g sugar , 24 g protein. This hemp powder from Manitoba Harvest has 20 grams of protein in one scoop, along with 3 grams of fiber 5 grams of poly- and monounsaturated fats. It has a mild taste, so it mixes well in smoothies, soups , and sauces.
The 12 Best Protein Powders You Can Buy Online, According to a Nutritionist
Nutrition info per scoop: calories, 6 g fat 0. Soy is a complete plant protein, providing all nine essential amino acids. This powder from NOW Sports packs 22 grams of pure, unadulterated soy protein isolate, while keeping the calorie count low at NOW Sports products have also been tested for banned substances by LGC, a global assurance program for anti-doping in sports nutrition products. This vegan-friendly protein powder is made with organic yellow peas from Canadian farms.
Nutrition info per 2-scoop serving: calories 1. Egg protein powder simply comes from dried egg whites. This type of protein is slow digesting but works faster than casein, making it another good option for a post-workout smoothie. This particular powder has just two ingredients: egg white protein and sunflower lecithin. It contains zero artificial sweeteners, flavors, and colors. Thanks to its 25 grams of protein in one serving, it tastes a bit more savory than sweet.
Nutrition info per 2-scoop serving: calories, mg sodium, 2 g carbs less than 1 g fiber, 0 g sugar , 25 g protein. The base is pea and rice protein, which blend into a smooth consistency that never feels gritty or chalky. Nutrition info per 2-scoop serving: calories, 3 g fat 0. Made with peas, artichokes, algae, and sprouted quinoa, and amaranth , this vegan-friendly powder is a great way to sneak in more plant-based powerhouses in your smoothie or snack. Weight Loss.
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Type keyword s to search. Today's Top Stories. Introducing Prevention Premium. Healthy Smoothies for All-Day Energy. Courtesy of brands. How to choose and use the best protein powder for weight loss Read the label: Your body can only absorb up to 30 grams of protein at a time, says Sarah Mirkin, R. Advertisement - Continue Reading Below. Levels Nutrition amazon. Orgain amazon. ProMix Nutrition amazon.
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