Protein is an important ingredient in weight loss.
Absorbing enough protein helps boost metabolism, reduce appetite and help you reduce fat without losing muscle.
Protein smoothies are dietary protein supplements and have been shown to support weight loss.
This article will explain everything you need to know about protein smoothies and its weight loss effects
What is a protein smoothie?
Protein smoothies are drinks made from protein and water powder and other ingredients.
This can be a convenient product to supplement the diet, especially when it is difficult to access sources High quality protein food.
Although most people do not need this product can still absorb enough protein daily, but protein smoothies can still be useful if you need to increase the amount of protein in your body for some reason.
You can buy protein powder and make your own, or buy instant drink products.
Here are the popular protein powders on the market:
- Whey protein (whey): This is a rapidly absorbed dairy product. It contains all essential amino acids .
- Protein casein: is a dairy product, absorbed slowly. Contains all essential amino acids .
- Soy protein: Plant products and contain all essential amino acids. This product also contains soy isoflavone that provides some health benefits .
- Hemp protein: plant products, high in omega-3 and omega-6, but low in lysine amino acids .
- Rice protein: Plant products, contain essential amino acids lysine .
- Bean protein: plant products, contain less unnecessary amino acids such as cystine and methionine .
There are several brands that are a mixture of different protein powders. For example, many vegetable powder brands combine plant proteins to contain many amino acids.
Conclude: Protein smoothies can contain different types of proteins and each has different properties
Protein smoothies reduce hunger and appetite
Protein may reduce hunger and appetite in the following 2 main ways.
- The first way is to increase the level of appetite-reducing hormones, such as GLP-1, PYY and CCK, as well as reducing the hormonal level that causes hunger, ghrelin .
- The second way is protein to help you feel full for a long time .
One study has shown that breakfast contains a lot of protein that helps participants eat less than 135 calories throughout the day .
In another study, overweight men followed a diet with a protein content of 25% of the total calorie intake. The result is a 60% reduction in appetite and a 50% reduction in night eating .
In another study, increasing protein intake by 15% to 30% helped participants absorb less than 441 calories a day without reducing diets .
Furthermore, at the end of the 12-week study period, these people lost an average of 11 lbs (5 kg) .
Protein smoothies can be a convenient way to add protein to your diet. However, remember to use too much can still lead to excess calories.
Another study found that drinks containing 20-80 grams of protein have the effect of reducing hunger feeling by 50-65% .
So if you want to lose weight, 20 grams of protein powder every time you drink seems to be enough to reduce hunger.
Conclude: Protein can reduce appetite by affecting hunger hormones. It can also help you feel full, thereby eating less and reducing the amount of fat in your body.
Protein smoothies can promote metabolism
Consuming a lot of protein can boost metabolism, help you burn more calories every day .
This may seem true in part because eating a protein-rich diet (especially when combined with exercise) can help you build muscle.
That muscle burns more calories than fat, so the metabolism is pushed faster.
One study gave an obese group a 200-gram protein per week and another group did not use it.
Those who received protein increased 1.3 kg of muscle after a 13-week exercise program .
In another study, the researchers gave two groups of participants a combination of protein and protein intake of 1.2 g protein / kg and 2.4 g protein / kg daily.
After 6 weeks, those with a higher protein diet increased 1.1 kg of muscle and lost 1.3 kg of fat .
However, it should be noted that the ability to form muscles in your weight loss diet may depend on the amount of muscle you already have .
Protein can also increase metabolism due to the calories needed to digest and metabolize protein. This is called the thermal effect of food (TEF).
For example, 15-30% of protein calories are burned during digestion, whereas only 5-10% of the calories of carbon hydrate and 0-3% of the fat are burned during digestion. chemical .
Conclude: Protein helps boost metabolism because a lot of energy is consumed to digest and metabolize it. It also helps build muscle, and burns more calories than fat.
Protein smoothies can help lose weight and reduce belly fat
Researchers have a general assumption that a high-protein diet can help you lose fat, especially fat in the abdomen .
In one study, participants who had a diet that provided 25% of their calories from protein had 10% less belly fat than those who ate only half the calories from the protein .
In another study, participants lost 2.3 kg when added 56 grams of whey protein daily after 23 weeks, and they did not even know about the change in their diet .
A separate study compared the effects of different weight loss diets. People who consume a lot of protein have reduced 14.1 kg in 3 months - 23% less than those who consume less protein .
In a final study, compared to people who fed 15% of calories from protein, those who followed a diet that provided 30% of their calories from protein reduced more than 3.7 kg .
Conclude: Protein smoothies are a convenient way to increase your daily protein intake. This drink can help promote fat loss, especially abdominal fat.
Protein smoothies can also prevent muscle loss and metabolic decline
Weight loss diets often cause you to lose muscle and slow down metabolism, making it easy to gain weight again (or increase) once you don't follow a diet.
High levels of protein combined with exercise can help prevent muscle loss and metabolic decline (27, ).
In fact, the researchers found that compared to the 18% calorie diet from protein, participants' metabolism was reduced less by a 36% weight loss diet. calories from protein .
Evidence suggests that consuming a protein in a daily weight-loss diet can make muscle maintenance 0.5 to three times more effective .
A study on athletes compared two weight-loss diets that provided 35% and 15% of calories from protein. Both diets help participants reduce the same amount of fat, but those who consume more protein have less than 38% less muscle mass .
A recent review indicated that diets that lose more than 1 g of protein / kg per day can help older people maintain more muscle and reduce more fat .
Conclude: Taking protein vitamins into a weight-loss diet can help limit muscle loss and prevent metabolic decline. This is especially effective when combined with exercise.
Protein smoothies can help prevent weight gain again after losing weight
The effect of protein on metabolism, appetite and muscle mass may also make it difficult for you to lose fat back.
According to one study, people who absorb more protein lose more weight and they maintain better weight loss results than those who absorb less protein.
In fact, the group of people supplemented with protein only increased by 9% by weight, while the group that ate less protein increased by 23% by weight reduction .
Another study has given people who have recently completed a weight-loss supplement a supplement that provides 48.2 grams of protein a day.
People who took supplements felt fuller after eating and their weight increased by 50% less than those who did not take the supplement for the next 6 months .
A separate study found that another type of supplement that only provides 30 grams of protein per day is similarly effective. Again this shows that more does not mean better .
Conclude: Adding protein with protein vitamins or food can all help reduce weight gain again after losing weight.
Which protein is the best?
Different proteins have different effects on the body.
For example, whey is absorbed faster than casein, helps you to not feel hungry for a short time .
One study showed that 56 grams of whey protein per day helped overweight and obese people lose an additional 2.3 kg of fat compared to those using soy protein with the same amount .
Another study found that whey was three times more effective than soy in maintaining the ability to build muscle during a weight loss diet .
But not all studies agree that whey is the best protein. For example, a report noted that the most effective protein in reducing hunger feels no difference in the amount of calories we consume during meals .
In addition, some assessments suggest that supplementation with whey protein, soybean, rice or egg protein is equally effective .
One final factor to consider is protein quality.
Whey, casein and soy milk contain all the essential amino acids that your body needs.
On the other hand, rice and hemp seeds There are few essential amino acids, and bean proteins contain very few unnecessary amino acids such as cystine and methionine.
These proteins cannot cause substance deficiency unless protein smoothies are the only source of protein in your diet.
In addition, many plant protein powders have been combined to create a powder containing all essential amino acids.
Conclude: The type of protein powder used in protein vitamins should not make a big difference to reducing fat. Some studies show that whey protein is most effective, but the evidence is inconsistent.
Dosage and side effects
Take it once a day if you are just starting to take protein vitamins.
It is best to use it first or instead of a meal, with 1 or 2 tablespoons of protein powder at a time.
Adding flour, water, ice and adding a piece of fruit to a blender is the easiest way to make a delicious protein smoothie.
Side effects such as flatulence, abdominal pain, miasma and diarrhea can occur if you cannot tolerate lactose and drink protein smoothies made from whey and casein.
These symptoms can be avoided by switching to non-dairy protein powders, such as eggs, beans, soybeans, hemp or rice.
High-protein diets were once thought to have negative effects on the kidneys and bones. However, recent research shows that these things are not true.
In fact, no studies have shown that consuming a large amount of protein into the body will cause kidney damage in healthy people. However, a low-protein diet may benefit people with kidney problems .
Protein is also an essential nutrient for bone formation and maintenance, and ideas suggest that there is no reason for you to limit the amount of protein that can improve bone health .
Most studies show that the protein intake of 1.2-2.2 g / kg / day will bring the best effect for weight loss.
This protein content usually accounts for 25-35% of the calories you consume in a day. This amount is considered safe.
You can find out more information here: How much protein should I eat every day to lose weight effectively?
Conclude: Take 1 drink per day with 1 to 2 tablespoons of protein if you are just starting to take protein vitamins. Some people may experience side effects in the digestive system.
Things to remember
Most people can easily provide enough protein without protein.
Supplements that have been mentioned are an easy, safe, and delicious way to add protein in your diet.
If you want to lose weight, taking protein from protein vitamins can help you reduce hunger and support lose weight faster and limit the ability to gain weight again.