Are you one of the many people who is struggling to lose weight? Getting to a healthier weight is not only good for your physical health, but also for your mental and emotional health as well. People try many different options to lose weight, but many overlook a well-studied, effective method for lasting weight loss: a meal replacement diet shake.
How well do diet shakes and weight loss go together?
Very well, actually! These shakes contain a high amount of protein, which helps you to lose weight since it increases your metabolism, limits your appetite and helps you lose fat without losing muscle. Having these shakes is a helpful way to increase your protein intake which lowers your weight.
So what is a diet shake?
You can make a diet shake by adding a high quality, well-researched protein powder to water and mixing. If you want, you can make it into a shake that you blend with other healthy ingredients like fruits and vegetables. Especially if your access to high-quality protein is limited, then having a protein diet shake is also a good way to give your body that much needed protein.
The different types of diet shake protein powders:
- Whey protein is dairy based and gets easily absorbed by your body, but it can be hard to digest.
- Casein protein is another dairy-based product and is slowly absorbed by the body.
- Soy protein contains soy isoflavones which might be healthy for you. It also contains all the amino acids.
- Rice protein is low fat and low calorie, with studies linking it to weight loss.
- Pea protein is a plant based protein that is packed with beneficial BCAAs, or branched chain amino acids, which help in muscle-building.
- Hemp protein is high in heart-healthy omega 3 fats.
Diet shakes help control your appetite:
Now that we have mentioned that you could use diet shakes to lose weight, you might be wondering how? This is because proteins help you control your hunger and keep you feeling full for a longer time. This results in lesser consumption of food than you normally would and thereby leads to weight loss.
In one study, it was observed that indulging in a high protein breakfast helps you lower your calorie intake by almost as much as 135 calories.
In yet another study, the consumption of proteins was increased to 25% of the total calorie consumption in overweight men. The results showed a great reduction in midnight snacking and brought down the cravings by 60%! Shakes containing protein within the range of 15 to 20 grams are a good way to reduce your cravings and lose weight.
So the bottom line is that proteins help you lose weight by controlling your hunger hormones and keep you feeling full for a longer time.
Diet shakes help increase your metabolism:
Diet shakes increase your protein intake and help you burn greater calories than you normally would. This happens because if you’re on a high protein diet, you will make more muscles, which burn more calories. Also, having protein shakes requires more energy to break them down and this is how your metabolism goes up. This is also known as the thermic effect of food.
In a study, the obese participants were given either 0 grams or 200 grams of extra protein. After a thirteen week training program, it was noticed that those who received the extra protein had put on more muscle compared to the 0 gram extra protein participants. And just like we mentioned earlier, more muscles translates to more weight loss. However, you must keep in mind that if you’re trying to lose weight, then the muscles that you already have will play a huge role in how successful you are with the protein diet shakes.
Get rid of that belly fat as well:
Losing fat around your belly is one of the most difficult areas and the good news is that consuming a diet shake will help you reduce fat in this difficult part of your body too. In a study, participants whose diets constituted of 25% proteins lost 10% more fat in the belly region compared to those who diets didn’t!
Diet shakes are a great way to lose weight! The weight loss experience is heightened as you don’t have to starve yourself and you can enjoy your food as well. It pushes up your metabolism and controls your appetite. If you want to lose weight, include a diet shake in your plan for enhanced results.