What is the best Protein shake for weight loss?……

is a question I get asked a lot because there is a lot of information available that using a protein shakes for weight loss is a good strategy. Now I do agree that supplementation especially protein shakes can be used effectively for weight loss especially when you are trying get really lean, however I would like to go on record saying that you certainly don´t need them if you want to lose weight and reduce body fat.

Why I think protein shakes for weight loss are effective.

One of the main benefits is that they are convenient in that if you are stuck for time or just don´t feel like preparing food you can grab a quick shake and you are good to go.

They also make it easier for people to consume enough protein for their bodies. Most people I meet when we analyse their diet are not eating near enough protein for the bodies requirements. The level I recommend is between 0.7 and 1.0 grammes of protein per pound of bodyweight to ensure you can build or maintain a good level of lean muscle dependent on your goals and lifestyle.

The problem is that for most people protein is seen only as a food for building muscle that is used by athletes and bodybuilders. However this awareness is starting to change as research highlights that extra protein consumption can be very helpful for those people lose weight as well.

Why protein can be valuable in losing weight

Satiety or fullness – By eating more protein and less carbs you have lower blood sugar levels so you tend to feel fuller for longer with reduced appetite urges.

Increased metabolic rate – Your metabolic rate increases after every meal due to what is called the “thermic effect” of the food you eat. Depending on what nutrients you consume your body will burn a varying amount of calories. When you eat protein you tend to burn more calories than when digesting carbohydrates or fats.

Reduced lean muscle loss – As your body is being supplied with more protein and the essential amino acids it is much more inclined to increase and retain muscles mass. More lean muscle is good for helping to maintain a higher metabolic rate so you body burns more calories.

Reduced fat storage. –By eating protein more of the hormone Glucagon is produced.  Glucagon is a counterbalancing hormone to insulin so by raising the presence of this hormone the level of insulin decreases. A lesser amount of insulin in our body means the probability carbohydrates being stored as fat is reduced.

So as you can see there are many advantages to having more protein in your diet if you want to lose weight. However the biggest issue to increasing protein consumption is that most of us find it difficult to eat the quantity of protein foods required to reach the ideal amount. The solution to this is using protein supplementation.

Best Protein Shakes for weight loss.

There are many Protein shakes available on the market and it can be a little confusing to figure out what is the best protein shake for weight loss. Basically I recommend you go for a high quality protein shake such as the brand I use Prograde that is made from whey protein. You can use either a pure whey supplement or a meal replacement powder containing whey protein depending on how you plan to use the supplements.

The reason that whey is better is that it tends to reduce hunger cravings as it is believed it raises the levels of hormones glucagon like peptide-1 and cholecystokinin which are used in the body for suppressing hunger pangs.

The difference between a meal replacement and pure protein supplement is in a meal replacement shake you also have a more carbs and vitamins and overall calories to help replicate a normal meal you would have.

Just a word or caution a lot of the brands available have a lot of additives and sweeteners in their products which are not great when you are trying to be healthy so make sure to do your research properly. This is the reason I use Prograde because they only use natural sources in their products with no extra junk involved. There stuff is so good I have it shipped all the way from the USA to Spain where I live and pay the extra cost because I know I am putting good clean supplements in my body.

Protein Shake Diet – 2 quick plans

Ok so depending on your preference here are 2 really quick daily meal plans to use protein shakes for weight loss.

1. Have 2 replacement shakes per day plus one normal meal. You can choose any meal to miss but I prefer to have my shakes at breakfast and lunch then have a normal dinner. This works for people who have busy schedules and like to still have their main meal at night.
2. Have 5 -6 small meals throughout the day using pure protein shakes a snack

Example day

Breakfast: - Protein Shake, Small amount of berries.

Snack: 1 green apple Handful Nuts of choice.

Lunch: 4oz White Fish ,Over large salad (Romaine Lettuce, Tomatoes

, Cucumbers, Celery),1 TBSP Extra Virgin Olive Oil and Lemon Juice.

Snack: Protein Shake

Dinner: 5 oz Steak Large salad with Olive Oil and Lemon dressing

Late night Snack – Protein Shake – Optional.

This plan ensures I get all the protein I need without overdoing the calories and getting the benefit from eating regularly. This is a classic strategy used by many fitness professionals when they want to get lean.

Now you know why protein is so important to fat loss and helping you achieve your goals don´t be afraid to start eating more in your diet. Like I said you can get all your protein needs from real foods but if you don´t want to eat this much or do not like meat or other protein sources then remember you do have alternatives.

The best protein shakes for weight loss are the ones you use regularly so if you think supplementation is the answer for you then invest in some quality protein like Prograde and start getting some real results.

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