protein shakes provide essential nutrients to your body.<\/span><\/p>\n
when you consume sufficient amounts of protein, metabolism improves and you’ll feel fuller, longer.<\/span><\/p>\n
one way you can easily add extra protein to your diet is by drinking protein shakes; a proven means to promote weight loss.<\/span><\/p>\n
what are protein shakes?\u00a0<\/span><\/h2>\nin its most basic form, a protein shake is simply protein powder mixed with water, but you can also add other ingredients.<\/span><\/p>\n
one great thing about protein shakes is that they are easy to make and convenient to add to your diet, which is especially important if you don’t have regular access to other high-protein foods that are of high quality.<\/span><\/p>\n
while you may not need protein shakes to reach your body’s daily protein requirements, they can be helpful for individuals who have a reason for increasing the amount of protein they consume, such as a medical condition.<\/span><\/p>\n
there are both powdered protein options and ready-made liquid protein shakes on the market.<\/span><\/p>\n
protein powder comes in several varieties. here are the most popular:<\/span><\/p>\n
\n- brown rice protein: rice powder is plant based and a good option for people who need to avoid protein powders that contain dairy. rice powder is also easy to digest and hypoallergenic, according to<\/span> shape.com<\/span> and<\/span> dr axe<\/span>.<\/span><\/li>\n
- soy protein: soy protein is plant-based and contains soy isoflavones, which studies in<\/span> the journal of perinatal education<\/span><\/a> and<\/span> alternative therapies in health and medicine<\/span><\/a> have shown to have some health benefits. soy protein contains essential amino acids your body needs.<\/span><\/li>\n
- whey protein: whey protein is derived from dairy products. according to<\/span> medical news today<\/span><\/a>, it contains nine essential amino acids, so it is considered a complete protein.<\/span><\/li>\n
- casein protein: casein protein is dairy-based and absorbs more slowly than whey protein (see the study in<\/span> proceedings of the national academy of sciences of the united states of america<\/span><\/a>).<\/span><\/li>\n
- pea protein: pea-protein is plant-based and contains essential amino acids that help support a healthy digestive system, states<\/span> prevention<\/span><\/a>.<\/span><\/li>\n
- hemp protein: according to<\/span> men’s health<\/span><\/a>, hemp protein is plant-based and contains magnesium, which is a necessary nutrient. hemp protein is also a good option for people who are lactose intolerant.<\/span><\/li>\n<\/ul>\n
depending on the brand of protein powder you buy, you may find a blend of different types of protein; manufacturers sometimes do this because the proteins contain amino acids that complement one another.<\/span><\/p>\n
takeaway: protein shakes can be purchased ready-made or mixed at home using protein powders. there are several different protein powders available so that you can choose the one that is best for you.<\/span><\/p>\n
too little protein and you feel hungry between meals. too much and the extra protein is transformed into carbs and stored for later use as fat. know just how much protein you’re eating with a weight-loss app like noom<\/strong><\/a><\/a>.<\/strong><\/span><\/p>\n
frequency<\/div>how many protein shakes should i drink?\u00a0<\/span><\/h2>\n
at most, your body can only use 0.8 grams of protein per kilogram of body weight per day, as per<\/span> webmd;<\/span><\/a> so it isn’t necessary to add an enormous amount of protein to your diet. adding one protein shake per day is probably a good start.<\/span><\/p>\n
some experts recommend replacing breakfast with a protein shake to reduce calorie intake and boost your metabolism, states<\/span> doctoroz.com<\/span><\/a>.<\/span><\/p>\n
side effects<\/div>are there side effects to protein shakes?<\/span><\/h2>\n
research has never proven that high protein diets are of any risk to the kidneys of healthy people. but, in those who have kidney problems, a low protein diet can be better (see the study in<\/span> nutrition & metabolism<\/span><\/a>).<\/span><\/p>\n
protein is necessary for good bone health. studies in <\/span>the american journal of clinical nutrition<\/span><\/a> and<\/span> the journal of the american college of nutrition<\/span><\/a> have shown that, contrary to the old belief, high-protein diets result in fewer fractures and greater bone mass.<\/span><\/p>\n
one study showed that doubling your protein intake leads to a loss of fat.<\/span><\/p>\n
the results of the study showed that the group that doubled their protein lost the most fat while the group that ate the recommended amount of protein lost the least,<\/span> women’s health<\/span><\/a> reports.<\/span><\/p>\n
according to<\/span> harvard health<\/span><\/a>, you can determine your rda of protein by multiplying your body weight in pounds by 0.36. the resulting number is the rda of protein in grams.<\/span><\/p>\n
do you want to know the nutritional value of the plant-based protein shake you’re consuming? or maybe you want to know what vitamins whey protein offers. either way, the noom<\/strong><\/a><\/a>\u00a0app can help you find out everything you want to know about the foods, and protein shakes, you eat.<\/span><\/strong><\/p>\n
weight loss<\/div>will protein shakes boost my metabolism?<\/span><\/h2>\n
increasing your protein consumption may rev up your metabolism, which can help you burn some extra calories daily, stated<\/span> doctoroz.com<\/span><\/a> and<\/span> the american journal of clinical nutrition<\/span><\/a>.<\/span><\/p>\n
according to<\/span> webmd<\/span><\/a>, your body has to burn more calories so it can digest protein than it does to digest carbs or fat, which can lead to weight loss.<\/span><\/p>\n
this temporary increase in metabolism is called the thermic effect of food, or tef. the tef for protein is higher than that of fat or carbs (see studies in<\/span> nutrition & metabolism<\/span><\/a> and<\/span> the american journal of clinical nutrition<\/span><\/a>).<\/span><\/p>\n
eating more protein can help you to build muscle, especially if you participate in strength training, suggests research in the<\/span> international journal of sports nutrition and exercise metabolism<\/span><\/a>.<\/span><\/p>\n
when you add muscle mass to your body, your body burns more calories even when you’re resting because muscle burns more calories than fat, says<\/span> webmd<\/span><\/a>.<\/span><\/p>\n
one study in <\/span>clinical nutrition<\/span><\/a> involving obese participants showed that those who consumed protein shakes with 200 grams of extra protein per week gained 2.8 more pounds of muscle mass than those who drank shakes with no added protein.<\/span><\/p>\n
can protein shakes help you lose belly fat and weight?<\/span><\/h2>\n
diets high in protein have been shown to promote fat loss, especially belly fat (see the study in<\/span> the american journal of clinical nutrition<\/span><\/a>).<\/span><\/p>\n
the results of the study showed that the higher protein group lost more fat, with an overall weight loss of 10.5 pounds, which was about 2.5 more than the low-protein group,<\/span> sciencedaily<\/span><\/a> reports.<\/span><\/p>\n
another study in <\/span>physiology & behavior<\/span><\/a> looked at various diets and compared their results. the participants who ate more protein lost around 31 pounds in 3 months, which was about 23% more weight than those following other diet plans.<\/span><\/p>\n
as reported by<\/span> prevention<\/span><\/a>, a separate study divided 30 overweight people into two groups. both ate the same number of calories per day.<\/span><\/p>\n
not all protein shakes are created the same. track the protein shakes you drink and the foods you eat with noom<\/strong><\/a><\/a>\u00a0and your daily nutritional values are available for the entire day, not just one meal.<\/span><\/strong><\/p>\n
will protein shakes help me feel less hungry?<\/span><\/h2>\nresearchers have shown that protein helps manage appetite by altering hormone levels that affect appetite. it can also help you feel fuller for a more extended period (see<\/span> research<\/span><\/a> from<\/span> the american journal of clinical nutrition<\/span><\/a> and<\/span> cell metabolism<\/span><\/a>).<\/span><\/p>\n
in one study, men who had protein at breakfast ate an average of 112 fewer calories at a buffet luncheon and 400 less in the subsequent 24-hour period,<\/span> medical news today<\/span><\/a> reports.<\/span><\/p>\n
since eating protein will help you feel more full, you’ll automatically find yourself reaching for snacks less often, helping you to eat fewer calories throughout the day,<\/span> mnt<\/span><\/a> adds.<\/span><\/p>\n
in fact, one study in <\/span>obesity<\/span><\/a> of overweight men showed that those who upped their protein intake to 25% of their daily calories reduced their cravings by up to 60% and cut late-night snack consumption in half.<\/span><\/p>\n
another study in <\/span>appetite<\/span><\/a> of athletes who were participating in resistance training showed that when they drank protein shakes containing whey protein, they rated their hunger at 50%-65% lower than without the protein shakes.<\/span><\/p>\n
can protein shakes help me maintain weight loss?<\/span><\/h2>\nif you’ve already been successful at losing weight, adding protein shakes to your diet could help you keep it off.<\/span><\/p>\n
one study in <\/span>physiology & behavior<\/span><\/a> concluded that people on high-protein diets were able to lose more weight than those on low-carb or low-fat diets. they were also more successful at maintaining weight loss.<\/span><\/p>\n
those participants on the high-protein diets regained less than two pounds while participants on the other three diets regained between four and six pounds,<\/span> ctvnews.ca<\/span><\/a> reports.<\/span><\/p>\n
in another study in the<\/span> british journal of nutrition<\/span><\/a>, participants took 30 grams of a protein supplement, which lead to a reduction in waist size and regained less weight than the control group.<\/span><\/p>\n
weight-loss plateaus can often lead to discouragement – and maybe the end of your weight-loss journey. if you gradually consume less protein, you may be sabotaging your success. with noom<\/strong><\/a><\/a>, you track the foods and drinks throughout the day, so you know your protein levels are solid.<\/span><\/strong><\/p>\n
can protein shakes help boost metabolism and build muscle?<\/span><\/h2>\na lot of diets aimed at losing weight can cause muscle loss. since we already know that muscle burns more calories than fat, thus boosting your metabolism, losing muscle can make it easier for your body to regain weight when you stop following the diet.<\/span><\/p>\n
the good news is that if you continue with consuming a higher level of protein and participate in strength training, you can prevent muscle loss and keep your metabolism running at a higher rate, suggests one study in the<\/span> journal of nutrition<\/span><\/a>.<\/span><\/p>\n
a review of 25 studies (see<\/span> current opinion in clinical nutrition & metabolic care<\/span><\/a>) showed that whey protein increases muscle protein synthesis, which is the process by which the body rebuilds muscle tissue.<\/span><\/p>\n
there is evidence that higher protein intake can make your body up to 350% more effective at maintaining muscle mass (see<\/span> journal of nutrition<\/span><\/a>).<\/span><\/p>\n
what is the best kind of protein to use?<\/span><\/h2>\n
as per one study in<\/span> nutrition & metabolism<\/span><\/a>, the body absorbs whey protein faster than casein, so whey helps you fill up faster.<\/span><\/p>\n
in one study in the<\/span> journal of nutrition<\/span><\/a>, whey protein was shown to increase weight loss by about 5 pounds more than soy protein.<\/span><\/p>\n
however, other studies (see <\/span>nutrition journal<\/span><\/a> and<\/span> the journal of nutrition, health and aging<\/span><\/a>) show there is no difference in fat loss between soy, whey, egg, or rice protein.<\/span><\/p>\n
there are other factors to consider, as well.<\/span><\/p>\n
if you’re lactose intolerant, you may want to avoid dairy-based proteins like whey.<\/span><\/p>\n
if you’re following a vegan diet, you’ll want to choose a plant-based protein.<\/span><\/p>\n
all sources of protein are available in noom<\/strong><\/a><\/a>‘s extensive food database. nutritionists manage the database, so you know the nutritional information is accurate and reliable.\u00a0<\/span><\/strong><\/p>\n![\"drop](\"\/\/www.digitopmedia.com\/wp-content\/uploads\/protein-shake.jpg\")
the final word on protein shakes<\/span><\/h2>\nin general, people don’t have trouble getting enough protein in their diets without protein shakes.<\/span><\/p>\n
looking to lose weight? shakes are an easy and safe (not to mention tasty!) way to get some extra protein.<\/span><\/p>\n
protein shakes not only help you lose weight but boost metabolism, maintain muscle mass and help keep the weight off.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"
overview | frequency | side effects | weight loss | bottom line | q&aprotein shakes provide essential nutrients to your …<\/p>\n","protected":false},"author":29,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14751],"tags":[243,14786],"acf":{"is_medically_reviewed":true,"medically_reviewed_by":{"id":49,"user_firstname":"meg","user_lastname":"dowell","nickname":"megdowell","user_nicename":"megdowell","display_name":"meg dowell","user_email":"meg@summer.com","user_url":"","user_registered":"2017-08-28 17:48:48","user_description":"meg dowell, m.s., is a staff health and fitness writer with the cheat sheet, and a freelance health editor and writer. she has earned bachelors degrees in english and dietetics, a master\u2019s degree in health communication, and a graduate certificate in visual and digital health communication. full bio<\/a>","user_avatar":false},"q_and_a":[{"question":"which protein shake is best for belly fat loss?\t","answer":"
depending on the brand of protein powder you buy, you may find a blend of different types of protein; manufacturers sometimes do this because the proteins contain amino acids that complement one another.<\/span><\/p>\n
takeaway: protein shakes can be purchased ready-made or mixed at home using protein powders. there are several different protein powders available so that you can choose the one that is best for you.<\/span><\/p>\n
too little protein and you feel hungry between meals. too much and the extra protein is transformed into carbs and stored for later use as fat. know just how much protein you’re eating with a weight-loss app like noom<\/strong><\/a><\/a>.<\/strong><\/span><\/p>\n
how many protein shakes should i drink?\u00a0<\/span><\/h2>\n
at most, your body can only use 0.8 grams of protein per kilogram of body weight per day, as per<\/span> webmd;<\/span><\/a> so it isn’t necessary to add an enormous amount of protein to your diet. adding one protein shake per day is probably a good start.<\/span><\/p>\n
some experts recommend replacing breakfast with a protein shake to reduce calorie intake and boost your metabolism, states<\/span> doctoroz.com<\/span><\/a>.<\/span><\/p>\n
![\"\"](\"\/\/www.digitopmedia.com\/wp-content\/uploads\/elemental-diet-sibo.jpg\")
<\/p>\nare there side effects to protein shakes?<\/span><\/h2>\n
research has never proven that high protein diets are of any risk to the kidneys of healthy people. but, in those who have kidney problems, a low protein diet can be better (see the study in<\/span> nutrition & metabolism<\/span><\/a>).<\/span><\/p>\n
protein is necessary for good bone health. studies in <\/span>the american journal of clinical nutrition<\/span><\/a> and<\/span> the journal of the american college of nutrition<\/span><\/a> have shown that, contrary to the old belief, high-protein diets result in fewer fractures and greater bone mass.<\/span><\/p>\n
one study showed that doubling your protein intake leads to a loss of fat.<\/span><\/p>\n
the results of the study showed that the group that doubled their protein lost the most fat while the group that ate the recommended amount of protein lost the least,<\/span> women’s health<\/span><\/a> reports.<\/span><\/p>\n
according to<\/span> harvard health<\/span><\/a>, you can determine your rda of protein by multiplying your body weight in pounds by 0.36. the resulting number is the rda of protein in grams.<\/span><\/p>\n
do you want to know the nutritional value of the plant-based protein shake you’re consuming? or maybe you want to know what vitamins whey protein offers. either way, the noom<\/strong><\/a><\/a>\u00a0app can help you find out everything you want to know about the foods, and protein shakes, you eat.<\/span><\/strong><\/p>\n
will protein shakes boost my metabolism?<\/span><\/h2>\n
increasing your protein consumption may rev up your metabolism, which can help you burn some extra calories daily, stated<\/span> doctoroz.com<\/span><\/a> and<\/span> the american journal of clinical nutrition<\/span><\/a>.<\/span><\/p>\n
according to<\/span> webmd<\/span><\/a>, your body has to burn more calories so it can digest protein than it does to digest carbs or fat, which can lead to weight loss.<\/span><\/p>\n
this temporary increase in metabolism is called the thermic effect of food, or tef. the tef for protein is higher than that of fat or carbs (see studies in<\/span> nutrition & metabolism<\/span><\/a> and<\/span> the american journal of clinical nutrition<\/span><\/a>).<\/span><\/p>\n
eating more protein can help you to build muscle, especially if you participate in strength training, suggests research in the<\/span> international journal of sports nutrition and exercise metabolism<\/span><\/a>.<\/span><\/p>\n
when you add muscle mass to your body, your body burns more calories even when you’re resting because muscle burns more calories than fat, says<\/span> webmd<\/span><\/a>.<\/span><\/p>\n
one study in <\/span>clinical nutrition<\/span><\/a> involving obese participants showed that those who consumed protein shakes with 200 grams of extra protein per week gained 2.8 more pounds of muscle mass than those who drank shakes with no added protein.<\/span><\/p>\n
can protein shakes help you lose belly fat and weight?<\/span><\/h2>\n
diets high in protein have been shown to promote fat loss, especially belly fat (see the study in<\/span> the american journal of clinical nutrition<\/span><\/a>).<\/span><\/p>\n
the results of the study showed that the higher protein group lost more fat, with an overall weight loss of 10.5 pounds, which was about 2.5 more than the low-protein group,<\/span> sciencedaily<\/span><\/a> reports.<\/span><\/p>\n
another study in <\/span>physiology & behavior<\/span><\/a> looked at various diets and compared their results. the participants who ate more protein lost around 31 pounds in 3 months, which was about 23% more weight than those following other diet plans.<\/span><\/p>\n
as reported by<\/span> prevention<\/span><\/a>, a separate study divided 30 overweight people into two groups. both ate the same number of calories per day.<\/span><\/p>\n
not all protein shakes are created the same. track the protein shakes you drink and the foods you eat with noom<\/strong><\/a><\/a>\u00a0and your daily nutritional values are available for the entire day, not just one meal.<\/span><\/strong><\/p>\n
![\"appetite](\"\/\/www.digitopmedia.com\/wp-content\/uploads\/appetite-suppressants-1024x682.jpg\")
<\/p>\nwill protein shakes help me feel less hungry?<\/span><\/h2>\nresearchers have shown that protein helps manage appetite by altering hormone levels that affect appetite. it can also help you feel fuller for a more extended period (see<\/span> research<\/span><\/a> from<\/span> the american journal of clinical nutrition<\/span><\/a> and<\/span> cell metabolism<\/span><\/a>).<\/span><\/p>\n
in one study, men who had protein at breakfast ate an average of 112 fewer calories at a buffet luncheon and 400 less in the subsequent 24-hour period,<\/span> medical news today<\/span><\/a> reports.<\/span><\/p>\n
since eating protein will help you feel more full, you’ll automatically find yourself reaching for snacks less often, helping you to eat fewer calories throughout the day,<\/span> mnt<\/span><\/a> adds.<\/span><\/p>\n
in fact, one study in <\/span>obesity<\/span><\/a> of overweight men showed that those who upped their protein intake to 25% of their daily calories reduced their cravings by up to 60% and cut late-night snack consumption in half.<\/span><\/p>\n
another study in <\/span>appetite<\/span><\/a> of athletes who were participating in resistance training showed that when they drank protein shakes containing whey protein, they rated their hunger at 50%-65% lower than without the protein shakes.<\/span><\/p>\n
can protein shakes help me maintain weight loss?<\/span><\/h2>\nif you’ve already been successful at losing weight, adding protein shakes to your diet could help you keep it off.<\/span><\/p>\n
one study in <\/span>physiology & behavior<\/span><\/a> concluded that people on high-protein diets were able to lose more weight than those on low-carb or low-fat diets. they were also more successful at maintaining weight loss.<\/span><\/p>\n
those participants on the high-protein diets regained less than two pounds while participants on the other three diets regained between four and six pounds,<\/span> ctvnews.ca<\/span><\/a> reports.<\/span><\/p>\n
in another study in the<\/span> british journal of nutrition<\/span><\/a>, participants took 30 grams of a protein supplement, which lead to a reduction in waist size and regained less weight than the control group.<\/span><\/p>\n
weight-loss plateaus can often lead to discouragement – and maybe the end of your weight-loss journey. if you gradually consume less protein, you may be sabotaging your success. with noom<\/strong><\/a><\/a>, you track the foods and drinks throughout the day, so you know your protein levels are solid.<\/span><\/strong><\/p>\n
if you’ve already been successful at losing weight, adding protein shakes to your diet could help you keep it off.<\/span><\/p>\n
can protein shakes help boost metabolism and build muscle?<\/span><\/h2>\na lot of diets aimed at losing weight can cause muscle loss. since we already know that muscle burns more calories than fat, thus boosting your metabolism, losing muscle can make it easier for your body to regain weight when you stop following the diet.<\/span><\/p>\n
the good news is that if you continue with consuming a higher level of protein and participate in strength training, you can prevent muscle loss and keep your metabolism running at a higher rate, suggests one study in the<\/span> journal of nutrition<\/span><\/a>.<\/span><\/p>\n
a review of 25 studies (see<\/span> current opinion in clinical nutrition & metabolic care<\/span><\/a>) showed that whey protein increases muscle protein synthesis, which is the process by which the body rebuilds muscle tissue.<\/span><\/p>\n
there is evidence that higher protein intake can make your body up to 350% more effective at maintaining muscle mass (see<\/span> journal of nutrition<\/span><\/a>).<\/span><\/p>\n
what is the best kind of protein to use?<\/span><\/h2>\n
as per one study in<\/span> nutrition & metabolism<\/span><\/a>, the body absorbs whey protein faster than casein, so whey helps you fill up faster.<\/span><\/p>\n
in one study in the<\/span> journal of nutrition<\/span><\/a>, whey protein was shown to increase weight loss by about 5 pounds more than soy protein.<\/span><\/p>\n
however, other studies (see <\/span>nutrition journal<\/span><\/a> and<\/span> the journal of nutrition, health and aging<\/span><\/a>) show there is no difference in fat loss between soy, whey, egg, or rice protein.<\/span><\/p>\n
there are other factors to consider, as well.<\/span><\/p>\n
if you’re lactose intolerant, you may want to avoid dairy-based proteins like whey.<\/span><\/p>\n
if you’re following a vegan diet, you’ll want to choose a plant-based protein.<\/span><\/p>\n
all sources of protein are available in noom<\/strong><\/a><\/a>‘s extensive food database. nutritionists manage the database, so you know the nutritional information is accurate and reliable.\u00a0<\/span><\/strong><\/p>\n