For several years now, the use of more proteins in weight loss diets has been considered the elite expedient to optimize the results obtainable through traditional low-calorie diets. This article will give you a complete guide about how to use protein powder for weight loss.
However, as we will see below, if it is true that more significant amounts of protein for weight loss can positively affect the reduction of body fat. It is equally valid that some parts of the body can be negatively affected by excess protein, causing some small (or, long-term, large) metabolic-functional imbalances.
How to use protein powder for weight loss: What are
Proteins are energetic macronutrients that provide 4kcal / g; these are polymers (complex chains) of amino acids (aa) which, in addition to containing carbon (C), hydrogen (H), and oxygen (O), possess an amino group including nitrogen (N).
In nature, protein chains (also called more generically peptides) possess numerous biological functions. And, as such, they are characterized by extreme structural heterogeneity: primary (or simple), secondary (in α-helix or β-sheet), tertiary (“skein”), or quaternary (more skeins “tangled” together).
The dietary protein, taken in large quantities to lose weight at the expense of carbohydrates and fats, are found in all the foods; however, food proteins are incredibly different from each other since their amino acid composition varies according to the biological function in the food [organism or primary food source (milk )] in which they are found.
Proteins can be classified into simple: protamines, histones, albumins, globulins, glutelins, prolamines, phosphopeptides and scleroprotein, and compounds (including hemoglobin, chlorophylls, and opsins). From the nutritional point of view, this distinction between the various proteins leaves the time it finds; most interesting from the food aspect is the biological value (VB).
This term of comparison is based on the quantitative estimate and the relationship between. The various amino acid monomers (aa essential and aa non-essential) within the protein; turn out highly. This ratio must be similar to that which characterizes the various aa of human proteins or the egg (for more details, see the article: “Biological value”).
The VB of the proteins taken for weight loss is a parameter that, in reality, should not be more than a simple quibble. This statement can be justified by contextualizing (objectively and scientifically) the importance of VB to the absolute quantity of dietary proteins introduced with the diet.
As many readers will already know, this parameter estimates the presence of essential aa. That is those that the human organism is not able to synthesize autonomously; on the other hand. The detail that often escapes the attention of those who prefer proteins for weight loss is that.
By increasing the absolute peptide share. Therefore indistinctly, between peptides with high, medium, and low VB, the risk of running into a deficiency is null.
This widespread misunderstanding is generated (and incited) by disinformation in the chemical-food sector. The idea that many have on the subject means a medium or low VB protein as a “poor or lacking in essential aa” polymer. But this is not the case. These amino acid chains differ from human ones in the “percentage” (and not absolute!). Deficiency of one or more essential aa’s, fortunately, is generally present in other foods’ proteins.
The deficiency of essential aa can only occur in a monothematic and quantitatively insufficient diet. To conclude the broad premise, it is appropriate to dispel another urban legend (which echoes energetically in body-building gyms), namely that proteins for weight loss and those for building muscle tissue must be obtained from foods of animal origin since the structural polymers of plants are not digestible by man; it is a wrong concept as it is incomplete and misleading.
How to use protein powder for weight loss
What must be taken into account, on the other hand, is that, in foods of vegetable origin, proteins are never pure; considerable quantities of starch instead accompany them. Which, for its part, has a significant impact on the caloric power of meals, and therefore can compromise the breakdown of energy macronutrients.
Furthermore, vegetable proteins are often accompanied (if belonging to raw vegetables) with considerable quantities of dietary fiber; this fibrous component, not digestible for humans, binds some structural peptides of the food and can limit both digestion and absorption.
However, in a balanced diet (which provides about 30g / day of dietary fiber), the risk of malabsorption is almost non-existent, except for pre-existing pathological conditions ( hypochlorhydria, pancreatic enzyme deficiency, intestinal enzyme deficiency, etc.).
Furthermore, I remember how much the wording “vegetable proteins” is indifferent or approximate, since the proteins of legumes, cereals, and potatoes, in addition to boasting a higher VB than those of vegetables, may enjoy a lower quantity of fiber in the food and more excellent digestibility.
Last but not least, cooking; consuming a raw vegetable (which undoubtedly makes use of more significant quantities of thermolabile vitamins and mineral salts otherwise degraded or dispersed with heat or physical treatment) limits its digestibility, as well as cooking and some manipulations (peeling, cutting, mincing, blending, pesto, etc.) can promote it.
Having finally enlightened readers on the fact that proteins for weight loss (if taken in excess) can quickly come from plant and animal sources, let’s try to understand why it should be necessary to choose a similar strategy to the detriment of nutritional balance.
How to use protein powder for weight loss: Satiety
The first reason that pushes a pseudo-professional or a user to undertake a strategy based on proteins for weight loss refers to the greater satiety they confer compared to carbohydrates and lipids. Leaving aside the physiology of the hormonal and nervous feed-backs. That regulates the satiety mechanism (really numerous and complex, which deserves not only an article but an entire treatise).
Some studies conducted at the University of Washington have gutted a considerable satiating potential of proteins compared to sugars and lipids. It seems that assuming the same energy ( kcal / 100g of product) from foods with a high protein content compared to other primary lipid or glycidic. The perception of satiety occurs more efficiently and more quickly.
A very recent study has brought to light an exceptional predisposition of fish proteins for weight loss; it seems that, on rats, these show a high capacity to stimulate the secretion of gastrointestinal mediators responsible for satiety, namely cholecystokinin (CCK) and glucagon peptide-1 (GPL-1). Therefore, the result would be a physiological improvement in the regulation of body weight thanks to greater satiety and less food intake.
Many also think that protein intake does not stimulate insulin production. It is incorrect. We know that the most effective energy nutrient in this process is glucose, easily obtainable from dietary carbohydrates. But also proteins – and in particular certain amino acids that compose them.
Tend to increase insulinemia, not only for their neoglucogenetic capacity but also directly. As well as, for example, certain fatty acids. Fortunately, I would add, given the importance of this anabolic, anti-catabolic and hypoglycemic hormone. Obviously, in case of pathology or reduced glucose and insulin tolerance, the speech changes radically.
How to use protein powder for weight loss: Utility
All these aspects, of course, play an essential role in controlling the low-calorie-slimming diet – especially in Italy. This clarification, which at a first analysis would not find any plausible explanation, is motivated by the high frequency. And large portions of consumption referring to foods with a more significant load and glycemic index (and relative energy density) considered “typical national.”
The average Italian drags behind various eating habits. Suppose they fit perfectly half a century ago. Today have to cope with a caloric expenditure equal to 50% of that period in question. Inevitably causing a weight increase in the general population. The pasta, the bread, and the ‘ olive oil, which could be the key to an a’ healthy diet and balanced if used correctly.
At present, in statistics, appearing as a food abuse object par excellence. Becoming the true Mediterranean diet (a panacea for metabolic diseases and “holy grail” of the longest-lived populations in the world) in a distorted and potentially harmful diet.
Let’s be clear, even by temporarily eliminating them from the diet and promoting. The consumption of a more significant amount of protein to lose weight, sooner or later.
The user will again find himself having to deal with these products. This is why the “trendy” high-protein dietary schemes offer results that. Although very good immediately – they are mainly characterized by the yo-yo effect due to the absence of dietary education in the therapy itself (which, if done well, guides the subject to a greater awareness of their nutritional needs ).
How to use protein powder for weight loss: Excess
In a balanced diet, proteins should make up 12% of calories for a sedentary. And in any case, never exceed about double for any subject, even if a sportsman or athlete; this last value. And not as an accurate balance parameter; on the other hand, we remind you of strength disciplines.
It is pretty common to use estimates for calculating the peptide requirement. That foresees the per kilo of body weight (physiological or absolute) equal to 1.5-1.7g / kg – even if those most used are 2.2-2.5 g / kg. In this article, we will omit to investigate the protein needs of the athlete further. Because it is too long and complex – and still unclear.
Starting from the assumption that by increasing the protein in the diet to lose weight. To respect the concept of low calories, it is necessary to reduce fats and, alas. Also, that of carbohydrates, the new “eating patterns” do not make themselves adaptable to sports nutrition, of the infant, of the pregnant woman, of the nurse of the elderly, of the nephropathic, of the liver disease, etc. By altering the nutritional breakdown of macro energy, the risk of.
Accumulation of ketone bodies – if the diet is of the ketogenic type (high fat, low carbohydrate, and normal protein in absolute terms)
- Overloading of the liver and kidneys due to continuous deamination, transamination, urea cycles, and disposal of nitrogen groups
- Worsening of the PRAL
- Possible alteration of the ratio between saturated and unsaturated fatty acids
- Excess of dietary cholesterol
- Nervous system glucose deficiency – if the diet is low-carb.
- Excessive gastric strain
- Alteration of the intestinal bacterial flora
Why does taking protein powder help you lose weight?
By now, slimming, the idea of a sculpted body is an absolute must of our times. But we do not want to focus on slimming for mere aesthetic factors but also for your health.
To have a toned, fit body, you need to follow the proper diet. That suits us and does training at least 3 times a week to maintain adequate protein intake.
Protein powders are the foundation of our muscles and are suitable for:
- Useful for muscle development
- Perfect against hunger pangs between meals
- Excellent to combine with other ingredients (e.g., smoothies)
- Perfect for both men and women
- As we often see in personal trainer videos, it’s easy to get protein into everyday life through protein shakes.
How to use protein powder for weight loss- are produced by many companies, a vast market. So it is sometimes difficult to recognize which ones are valid from those which are not. There are so many types of supplements, and it is essential to choose the best type of protein. For you based on your lifestyle, made using quality ingredients. So, if you want to know more, keep reading. We are here to advise you and help you with the difficult choice. What you write is not always clear, so we want to clarify this topic.
Used in the diet?
As we know, it is not possible to define a standard portion of protein to be ingested. And therefore combined with the weight loss diet. By contacting nutrition experts, however, it is possible to consider each case. Based on your needs, you will have a perfect diet for yourself and your body.
What we can tell you, however, is that protein powders often replace a meal. Replacing a meal with proteins has many nutritional advantages, including a lower calorie intake. Excellent absorption profile, absence of cholesterol, absence of saturated fatty acids. Therefore, a good balance of meals and protein powder can be accompanied by fiber-based meals. Such as vegetables cooked with extra virgin olive oil.
Are they instrumental in the Mediterranean diet? Is it possible to integrate them?
As we know, we Italians love to eat, and follow a healthy lifestyle sometimes becomes difficult. Especially considering that we make heavy use of foods with a high glycemic index. Sometimes we can transform the Mediterranean diet (very useful in itself) into a harmful diet. The effects of low-calorie diets, in this case. Do not have much appeal on a population that eats a lot of pasta and bread. Instead of with a diet centered on weight loss.
The Mediterranean diet is easy to supplement with protein powders because it is rich in carbohydrates. Indeed, through years of experience, we can help you draw up a ranking of what is good for the body (having tried it) and what is harmful and not very useful. Precisely for this reason, our advice is, in any case, to consult an expert before starting any weight loss diet and to consult a personal trainer before starting a path in the gym, to be sure that what you are about to do will do you good. To your body.