It is no secret that protein is a macronutrient. Your body not only requires protein but you need it in large amounts on a daily basis. Aside from this, protein is also known as one of the key nutrients for weight loss. Below we go over the different ways protein work to ensure weight loss both in the short term and in the long run. We will also go over the most common proteins in healthy meal replacement shakes and highlight some of the reasons why these proteins are chosen over other readily available protein sources.
How Protein Helps with Weight Loss:
Boosts Body Metabolism
A high metabolism is essential for weight loss. Numerous studies have actually found that that one of the reasons why many people go from one diet to another without seeing any results is low metabolism. With a high metabolism, you burn calories round the clock, even when your body is at rest. Good meal replacement drinks should always have a good dose of protein that promotes raising your metabolism.
Burn More Calories During Digestion and Processing
More calories are used during protein processing when compared to other nutrients. Some studies have shown that about 30% of the calories in protein are used up during digestion. This means that only 70% of the calories in the protein remain after digestion.
Stays in The Stomach Longer
It takes more time to digest protein as compared to carbohydrates. Since the protein stays in the stomach for a longer duration, you do not get hungry as fast. You will, therefore, be less likely to snack and feed on unhealthy meals. Meal replacement shakes for women should have hunger surprising qualities. Protein is the main ingredient that causes this, making it all natural.
Helps build muscle
Muscle growth over time is key to long-term weight loss. The more muscle you have, the more calories you burn. You have to increase the amount of protein you take if you want to accumulate some decent muscle mass. Protein in healthy meal replacement shakes helps grow your muscles after a workout.
Control Hungers Hormons
Proteins work to reduce the production of hunger hormones. They also increase the production of appetite reducing hormones. With adequate protein, sticking to a low calorie becomes easy and excessive hunger becomes something of the past.
From the above points, it is clear that protein is effective in reducing the calories you take in and increasing the calories you burn at any given time. While a high protein diet will help you lose weight, in the long run, it is important to remember that all proteins are not created equal. There are proteins that are better than others. Below we compare the common proteins you find in meal replacement drinks in terms of quality.
Whey is a great protein that comes with all the 9 essential amino acids. It is also easily assimilated into the body which makes it perfect for post-recovery. Whey protein is also great for the immune system. On the downside whey is a byproduct of dairy which means that it does not sit well with strict vegetarians or people who cannot take animal and milk-derived proteins. Whey doesn’t taste as great and you need to consider the taste of the end product and what can be done to enhance the taste. However, there are some great meal replacement shakes for women that don’t have whey protein if you are vegan.
This is yet another protein that is derived from dairy. Casein is also a great source of protein. The only downside is that it can be hard to digest. It also does not work well with people who are lactose intolerant. As said before, there are meal replacement that contain no dairy for those who are lactose intolerant.
This is another protein that comes with a good number of the essential amino acids. The fact that it is derived from plants makes it great for vegetarians. Though soy taken in moderation is okay, excessive consumption of soy has been linked to digestive disorders and reproductive problems among other health-related issues. Meal replacement that contain soy protein should, therefore, be taken in moderation. People who suffer from hormonal imbalance should stay away from soy as it can completely mess their hormones.
Other sources of protein for meal replacement shakes for women include pea, brown rice, and hemp. These are perfect for vegetarians.
Since protein forms the bulk of most healthy meal replacement shakes, you need to consider the quality of protein in the shake you choose. The amount of protein in every serving also matters. Go for shakes that contain more than 10 grams of protein. Lastly, ensure that the protein in your meal replacing shake of choice does not come with any negative side effects that may affect your health and derail your weight loss efforts.