7 best protein powders for effective weight loss

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Protein powder has long been used by people who want to build stronger muscles. This type of food is quite convenient in use and gives a delicious feeling to increase the body's protein intake. Not stopping there, this powder offers many benefits for weight loss, appetite control. The following article will provide information on the 7 best protein powders to help lose weight effectively.

1. Coffee flavored protein

In the ingredients to make cakes such as: birthday cakes, cookies and ice cream, ... are indispensable taste of protein powder. Add to the mix of flavored protein powders and coffee grounds that contain caffeine, which boosts metabolism. For example, mocha-flavored whey protein contains 25 grams of protein and 113 mg of caffeine per scoop (36 grams). The caffeine content can be a bit more than an average 237 ml cup of coffee. In addition to boosting metabolism, caffeine also increases endurance during exercise, allowing you to burn more calories and fat. This makes the coffee-protein blend the perfect snack 30-60 minutes before you exercise.
Furthermore, the protein in these products can promote weight loss by reducing appetite, allowing you to cut your total daily calorie intake. However, not all coffee-flavored protein powders contain caffeine. So, read the nutrition label carefully before deciding on a product choice.
MORE: Whey Protein, Amino Acids Can Boost Fat Loss?

2. Whey protein powder for weight loss

Whey protein is perhaps the most popular protein powder available today, and is one of two types of milk proteins, the other being casein. Because whey protein is easily digested and absorbed by your body, it is often taken after exercise to build and repair muscle. While many studies support the use of regular whey protein for muscle building, there are also many other studies that suggest that whey protein may also aid weight loss. For example, some weight loss protein powder products contain 24 grams of whey protein per scoop (30 grams) and can support both muscle gain and fat loss.
A review of 9 studies found that overweight or obese individuals who supplemented with whey protein lost more weight and gained more muscle than those who did not. A similar assessment was performed in overweight and obese individuals and found that those taking whey protein also experienced significant improvements in blood pressure, blood sugar control and cholesterol levels. The weight loss benefits of whey protein largely stem from its ability to reduce cravings, while helping you feel fuller for longer during the day.
MORE: 6 best protein powders for men

3. Casein protein

Casein, a milk protein that digests much more slowly than other whey but this ingredient has many weight loss properties. Casein proteins form clumps when exposed to stomach acid. This means it takes your body a long time, usually 6–7 hours, to digest and absorb. However, casein's slow digestion rate may help you eat less by reducing cravings.
In a study done with 32 men consuming a carbohydrate or casein-containing beverage, whey, egg or pea protein 30 minutes before eating an unrestricted meal. The researchers found that casein had the greatest impact on satiety and resulted in the fewest calories consumed. However, not all studies have consensus results. In another study, people who consumed whey protein 90 minutes before eating at a buffet were less hungry and ate fewer calories than those who consumed casein. These results suggest that casein may be superior to whey protein only when taken 30 minutes rather than 90 minutes before a meal. However, more research is needed to compare casein with whey and other protein powders.
Besides, casein is also an excellent source of calcium. For instance, casein protein powder contains 60% of your daily value of calcium per scoop (34 grams). Several observational studies have linked higher calcium intake to lower body weight, although this effect has yet to be observed in randomized controlled trials - the gold standard of scientific evidence. .

4. Soy protein

Soy protein is one of the few plant-based proteins that contain all 9 essential amino acids necessary for human health. Therefore, it is a source of high-quality protein appealing to vegetarians or those who are intolerant to dairy protein. Soy protein has been shown to affect appetite. In one study, men were fed pizza one hour after consuming whey, soy, or egg white protein.
Although whey protein is associated with the most appetite reduction, soy consumption is more effective than egg white protein in reducing appetite and reducing the number of calories consumed. Furthermore, soy protein has also been shown to be beneficial for women.
A randomized study in postmenopausal women where women took 20 grams of soy or a casein protein drink daily for three months. This is the same amount of soy protein found in one scoop of EAS soy protein powder. People who consumed soy lost more belly fat than those who drank casein, although the difference was not significant. Similarly, another study in both men and women showed that soy protein is comparable to other proteins for weight loss when used as part of a change plan. So low calorie meal.

5. Protein Fortified with Fiber

Plant-based foods such as vegetables, fruits, legumes and whole grains are the best sources of fiber. Benefits of getting enough fiber in the diet include normalizing bowel movements, lowering cholesterol levels, controlling blood sugar in people with type 2 diabetes, and achieving a healthy weight. Similar to protein, fiber has been shown to reduce food intake and as a result body weight. However, in the production of plant-based protein powders, fiber is removed from the product.
Some other mixed vegetable protein powders are fortified with fiber. Such products incorporate several sources of protein, such as peas, rice, chia seeds, and garbanzo beans. When protein and fiber are combined together, they create more synergistic effects to support weight loss than using each ingredient alone.

6. Egg white protein

If you don't like or have an intolerance to dairy protein, the protein in egg whites is a good substitute. While the important nutrients of an egg are found in the yolk, the protein in the egg white is made only from the white. Protein products made from egg white all undergo a process called pasteurization that helps the product to stop Salmonella, but it inactivates a protein called avidin, which binds to the vitamin B biotin and prevents it. becomes its absorption.
The appetite-reducing effect of egg whites is not as strong as whey or casein, but research still shows that egg whites can still help you eat fewer calories, supporting effective weight loss.

7. Pea Protein

Like soy protein, pea protein contains all nine essential amino acids, making it a complete protein. However, the amino acid composition of pea protein is not comparable to that of dairy protein powder because it is low in essential amino acids. Pea protein powders are typically made from yellow peas, which are hypoallergenic, making pea protein products a safe choice for people with intolerances or allergies to dairy, soy, or eggs. Furthermore, pea protein powder is a good plant-based alternative to dairy proteins for weight loss. In a study examining protein intake and satiety, men consumed 20 grams of carbohydrate or casein-containing beverages, whey, beans or eggs 30 minutes before a meal.
Second only to casein, pea protein showed a strong effect on appetite reduction, resulting in the participants consuming fewer calories. Pea protein doesn't taste like mashed beans, but it has an earthy taste that some people may not like.

8. Protein powder is just a weight loss tool

When it comes to weight loss, creating a calorie deficit is paramount. A calorie deficit occurs when you consume fewer calories than you expend. You can do this by eating fewer calories, burning more calories through exercise, or a combination of the two. Once you establish a calorie deficit, there are several advantages to increasing protein intake that protein powder can help you with.
Increasing your protein intake will help you lose weight by:
Increases satiety: Protein keeps you full for longer, which can make you eat less and lose weight. Boosts Metabolism: Compared to carbs or fat, protein requires the most calories during digestion and utilization. Therefore, increasing your protein intake can increase calorie burning. Maintain muscle mass: When you lose weight, you also tend to lose fat and muscle. Consuming adequate protein along with resistance training can help you maintain muscle and burn fat. That said, protein powder alone won't help you lose weight. They just make it easier for you to diet by controlling hunger. Many people use protein powders to help build the body's muscle, but they can also be beneficial for weight loss goals. Whey, casein and egg protein, as well as plant-based sources like soy and beans, are all great options for people looking to lose weight. Some of these protein powders are fortified with ingredients like caffeine and fiber that may help with weight loss. While these products can help you lose weight, you'll get the best results if you use them in conjunction with a healthy, balanced, low-calorie diet and regular exercise.

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Reference source: healthline.com