There is huge amounts of conflicting information about what diet is best for weight loss, and it seems that everyone has an opinion about what part carbohydrates, fats and protein play in weight loss. Here, we take a look at the research surrounding protein based weight loss.
What is Protein?
Protein makes up the cells in all living things so there are both plant and animal sources of it. It is made up of amino acids that are found in different combinations in different types of protein. This makes it essential to choose a high quality source of protein when looking to lose weight.
Some amino acids can be made by the body. These are known as non-essential amino acids. Others have to be provided through our food and are known as essential amino acids.
Whey is a good source of protein since it contains all the essential amino acids. Examine.com went as far as to say it was possibly “healthier than other forms of protein”.
A study by the Medical Centre at Maastricht University found that fat oxidisation and appetite suppression levels were higher in those following a high protein regime. This is good news for weight loss as feeling fuller for longer makes it easier to stick to your diet plan.
Protein also helps regulate bodily functions, which is important when losing weight. Protein has been shown to boost metabolism, which encourages fat burning, and of course by suppressing appetite it helps avoid hunger. It has been shown to be better at satisfying hunger than high fibre foods.
A good quality protein shake is an easy way to use protein in your diet plan. One that is easy to make (especially if it doesn’t require a blender) and provides around a third of your protein requirements and few calories makes it easy to reach your daily protein and calorie targets.
The World Cancer Research Fund recommends that women eat around 46g of protein daily whilst men should aim for 56g.
A shake like 18shake contains 15g of whey protein per serving and only 90 calories. It is made by simply mixing with water so no blender is required, which makes it easier when you are out and about. Using it to replace two meals a day easily limits your calorie intake, as a typical meal could be 800 calories – or even more! It is made from natural ingredients and has a full range of vitamins and minerals but no artificial sweeteners, colours or other unwanted additives. The protein content will suppress appetite for several hours. And the best part? Customers report it tastes great!