Protein supplements have become almost a fad among people who want to drop a few pounds and get rid of fat. But to this day, the average consumer doesn't know exactly how to take protein for weight loss.
If you wonder what can I take to lose weight? By only taking protein will I have the body I want?; Will it serve me to replace one or several meals?
If you read until the end, you will find the answers, you will know how to take advantage of protein powder to lose weight to the maximum its benefits and you will avoid the negative effects that its wrong use can cause.
Why drink protein shakes to lose weight?
In order for you to understand why protein powder for weight loss can be your ally, you must know how your energy balance mechanism works:
- A number of calories that your body burns is required to create the energy you need in your daily functions. You get calories through your diet.
- If you eat more than you need, you will have a caloric surplus that will cause you to gain weight.
- If you eat less, you will have a calorie deficit and your body will use the accumulated fat to convert it into energy, making it easier for you to lose weight. But unless you follow proper eating patterns, you can go hungry and feel anxious.
This is where we get the greatest value from food supplements, since they are an easy and convenient contribution of this macronutrient, capable of satisfying appetite for a long period of time.
In addition, it can translate into an acceleration of metabolism, maximizing fat burning and maintaining your muscle mass at the same time.
What proteins in supplement form are there?
To the question to lose weight, what can I take? In the case of proteins, there is a wide variety of powdered supplements, but among the most used are:
How to take protein to lose weight?
Although a balanced, balanced and healthy diet can help you reach your goal of losing weight and consuming the necessary proteins for the day, protein shakes are a practical and easy-to-prepare option.
You only need to mix it with water, skim milk or your favorite beverage for its benefits to unfold , such as helping to prevent cravings for processed carbohydrates that are the bane of those on a weight loss regimen.
To lose weight, the best way to take the protein shake is between meals and when you feel anxious about eating, because you will eat less food during meals.
Of course, remember to check the nutritional label and verify the calories that the shake has to take them into account in your daily consumption.
And if you want to go further, you can also use them to enrich your healthy dishes and snacks. Enter here and you will be amazed at how many recipes you can make with your protein powder.
How much protein to take?
The Food and Nutrition Board of the National Research Council of the United States indicates that the protein needs of an average woman is approximately 46 grams per day, and that the man needs about 56 grams.
However, it depends on many factors, such as weight, muscle mass and level of physical activity that is carried out.
In the following image you can see how much protein you should eat each day and how to calculate it.
If it is impossible for you to reach the recommended daily amount through your diet, a protein shake is ideal to achieve your goal.
The wrong way to take a protein supplement
Do not pass!
If you consume more protein powder than your body needs, this can happen:
Avoid it by following the recommendations for use on the label. Not because you take double or triple the indicated scoops, you will lose faster.
Keep in mind that to lose weight you must be very disciplined and have patience. Going down little by little will take care of the rebound effect.
Also remember to make your diet plan with professional advice and medical control.
Do not replace your meals with protein powders
Replacing your meals with protein shakes could help reduce your daily calorie intake and help you lose weight.
But over time, you'll need to eat solid foods again, which can cause the much-dreaded rebound effect where excess weight returns.
Also, you cannot reduce your meals to shakes, since you need to chew your healthy foods (such as proteins), not only because it is essential to have a lighter digestion, it also improves the absorption of nutrients and helps to lose weight.
Fit & Slim by Evolution Advance
Evolution Advance designed an exclusive protein for weight loss that provides only 100 calories and combines the benefits of whey protein with those of dietary fiber glucomannan and inulin.
All these ingredients work in synergy to help keep you satiated and not hungry for more than three hours.
In addition, it contains digestive enzymes that prevent stomach heaviness and make it better absorbed. As if that were not enough, Fit & Slim provides nutrients that strengthen the immune system and take care of muscle mass.
Remember that to lose weight it is necessary to eat a healthy, balanced and controlled diet, as well as practice regular physical exercise, sleep soundly and try not to stress excessively.
Miracle products do not exist. If you don't watch your habits, nothing you eat or drink will make you lose weight in the long term.