Do protein shakes help you lose belly fat? Many supplement companies make bold promises that if you drink protein shakes, you will lose weight. And although consuming a high protein diet is helpful to building muscle growth and weight loss goals.
You shouldn’t rely on protein shakes as your only primary protein source. It is not enough, and you have no idea if the grams of protein you are getting from that supplement company is even accurate based off their supplement facts information.
What Is A Protein Shake?
- A protein shake are drinks mixed with water, milk, and protein powder. And it is a good supplemental source along with your normal diet. And taking a protein shake in between meals is also a great appetite suppressant.
Some Of The Most Popular Protein Shakes Are:
- Whey Protein which contains all the essential amino acids and is a quickly absorbed product.
- Casein Protein which contains all the essential amino acids and is a slowly absorbed product.
- Pea Protein is a plant-based product which also contains all the essential amino acids.
- Hemp Protein is a plant-based product that also contains all the essential amino acids.
- Soy Protein is also a plant-based product that contains all the essential amino acids.
Studies Of Taking Protein Suppressing Your Appetite:
- There was a small study in 2011 with men that consumed 20 grams of casein and pea protein 30 minutes before a meal. The study revealed it decreased their appetite and reduced the amount of food they wanted to eat.
- There was another study in 2019 among 9 obese women found that when ingested a whey protein shake it also reduced their appetite.
- Another small study in 2015 with older women where one group consumed a high protein breakfast. And the other group consumed a low protein breakfast. The high protein breakfast group had a reduced appetite and consumed 135 calories less than the low protein breakfast group.
Should You Only Take Protein Shakes As Your Food?
If you replace food with a protein shake that will lower your calories but it is not enough daily calories for you. You are going to need real nutrients that comes from whole foods as a primary protein source. Protein shakes will always have its place in the dietary supplement industry.
But it should never replace eating food as protein shakes are meant to supplement what you are already doing. It is not to meant to replace eating regular protein foods. The health benefits of whole foods are more healthier nutrients wise then taking a protein shake as your only primary protein source.
The dietary guideline for Americans states that Americans should be getting at least 46 to 56 grams of protein per day. These numbers depend on how much you weigh, how active you are, your age, and your overall health.
When you are trying to lose weight, the focus shouldn’t be on protein shakes it should be on focusing on a balanced diet that comes from whole foods.
Foods Such As:
- Fruits such as apples, bananas, peaches, strawberries, oranges, apricots.
- Vegetables such as spinach, broccoli, asparagus, brussels sprouts, green peas,
- Whole Grains such as brown rice, barley, whole wheat bread.
- Protein foods such as beef, chicken, fish, turkey, salmon, etc.
“When you are trying to lose weight, the focus shouldn’t be on protein shakes it should be on focusing on a balanced diet that comes from whole foods.”- Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line is protein shakes has its place in your overall health, but it is meant to assist with your diet, not replace your diet. You should always remember that tip.
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- Rains TM, Leidy HJ, Sanoshy KD, Lawless AL, Maki KC. A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women. Nutr J. 2015 Feb 10;14:17. doi: 10.1186/s12937-015-0002-7. PMID: 25889354; PMCID: PMC4334852.
- Rigamonti, A. E., Leoncini, R., Casnici, C., Marelli, O., Col, A., Tamini, S., Lucchetti, E., Cicolini, S., Abbruzzese, L., Cella, S. G., & Sartorio, A. (2019). Whey Proteins Reduce Appetite, Stimulate Anorexigenic Gastrointestinal Peptides, and Improve Glucometabolic Homeostasis in Young Obese Women. Nutrients, 11(2), 247. https://doi.org/10.3390/nu11020247
- Abou-Samra, R., Keersmaekers, L., Brienza, D., Mukherjee, R., & Macé, K. (2011). Effect of different protein sources on satiation and short-term satiety when consumed as a starter. Nutrition journal, 10, 139. https://doi.org/10.1186/1475-2891-10-139