Females Using Protein Powder to Lose Weight!
SaraJC2016
Posts: 8 Member
I just tried again to start losing weight and think that I may want to use protein powder but have no idea how to start. I have never used it before and know next to nothing about it. If anyone can explain to me effective ways to use it to help lose weight and recommend products to try that would be wonderful!
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Protein powder is not really for weight loss. A calorie deficit is what creates weight loss. Protein powder is to help you meet your protein goals if you have trouble otherwise doing so.36
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While the calorie difference is true, protein is crucial for health and higher protein diet can lead to weight loss and health benefits. Especially consuming protein and fiber earlier in the day can keep you feeling fuller and curb your appetite.
I would recommend meal replacement of 1 protein drink per day, since they are nutrient dense. I recommend Orgain vegan protein powder, or light muscle milk, with lower saturated fats. Good luck to you.1 -
Ciera247Zumba wrote: »While the calorie difference is true, protein is crucial for health and higher protein diet can lead to weight loss and health benefits. Especially consuming protein and fiber earlier in the day can keep you feeling fuller and curb your appetite.
I would recommend meal replacement of 1 protein drink per day, since they are nutrient dense. I recommend Orgain vegan protein powder, or light muscle milk, with lower saturated fats. Good luck to you.
Citations for all of these claims??7 -
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I'm a guy, obviously, but how I'm using protein stuff right now is this: It keeps me feeling fuller, longer. I have a protein bar in the mid-afternoon, and don't feel a need to snack constantly all afternoon long. I have a protein shake in the morning, and that keeps me going until lunch. Since I'm doing that, it reduces my total calorie intake, which has helped my weight loss tremendously.
It's not a perfect plan, but it seems to help me so far.8 -
I use the Kaizen chocolate protein that is from Costco, it blends nice and tastes good. I have never been very good at eating a solid breakfast, so having a shake for breakfast means I never miss it. Sometimes if I feel like it I have some fruit with it (not in it, although I hear blending it up with a banana in it is great!).2
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Protein powder isn't for weight loss, it is for getting in your protein when you're not getting enough from other sources. There's no magic properties in it that cause weight loss.6
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first response was spot on. I will add that if you are looking for a protein powder as opposed to a meal replacement then look for one that is at least 80% protein by weight (80g or more per 100g). A protein powder should be mostly protein and used to supplement your dietary protein intake as opposed to a meal replacement that should be a good mix of protein, fat and carbs and used to replace a meal. When you're trying to decide what brand to go for, don't limit yourself to powders that are marketed at women. You'll generally pay a premium for something that isn't really different or is in many cases sub-standard. You just need to find one with a high protein content.6
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Gold Standard 100% Whey Protein powder. 100% of the protein is from Whey and only 4 grams of sugar per serving. I buy it on Amazon, and get the Natural Vanilla flavor. No added flavors or sugar. I usually have 1 scoop in a shake with some almond milk in the morning before breakfast and 1 scoop after I work out. I aim for 40% of my daily calories to come from protein and the protein powder helps reach that goal. The shakes also help keep me full later, and also help my muscles recover faster when I lift weights.
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I occasionally add Fitmiss protein powder to smoothies. It's 90 calories per serving, which is reasonable, and pretty nice with bananas and almond milk. It doesn't have anything magical about it that causes weight loss - no protein powder does. I just like the flavor of this one.1
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Ciera247Zumba wrote: »I would recommend meal replacement of 1 protein drink per day, since they are nutrient dense.
Ugh. I prefer to eat my calories.
I do use protein powder to boost my protein intake though - which can help with satiation and therefore help you stick to your calorie goal. I would usually have one glass of milk a day. Now, I mix in a scoop (~16 g) of Lean Whey protein powder which makes it taste like chocolate milk and only adds about 60 calories.
Protein powder won't make you lose weight though. Eating fewer calories than you burn will.1 -
Thank you for all of the replies. I worded my original post wrong, as I do know that it does not magically make you lose weight or anything like that. I more meant that yes, I do not get enough protein and I heard that it is good for curbing appetite and for after workouts. Thanks for the responses!3
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I recommend you read the "Must-Read" Helpful Posts.
http://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-diet-and-weight-loss-help-must-reads
Best wishes.0 -
I started taking a ittle protein powder after seeing the effects on my husband--aged 60. He goes to the fitness center everyday and does various things. He doesn't eat meat (since he was a child), and I was beginning to get worried about his protein intake and encouraged him to start with protein powder. After less than a year, he looks great. He's always been thin, but has gotten muscle and it's just amazing. I don't like the taste much, but decided to try 15g vanilla flavored in my coffee morning and afternoon with a little pumkin spice. I've only been doing it a couple of weeks, but it helps so much to curb hunger. If I have anywhere near his results, I'll be estatic.1
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Ciera247Zumba wrote: »Especially consuming protein and fiber earlier in the day can keep you feeling fuller and curb your appetite .
Agreed!2 -
KristinHR01 wrote: »Gold Standard 100% Whey Protein powder. 100% of the protein is from Whey and only 4 grams of sugar per serving. I buy it on Amazon, and get the Natural Vanilla flavor. No added flavors or sugar. I usually have 1 scoop in a shake with some almond milk in the morning before breakfast and 1 scoop after I work out. I aim for 40% of my daily calories to come from protein and the protein powder helps reach that goal. The shakes also help keep me full later, and also help my muscles recover faster when I lift weights.
This is pretty much exactly what I do, except I'm 35% daily protein - it's probably 4g of carbs per serving (not all of that is sugar). I favour Reflex Nutrition Instant Whey PRO, vanilla ice cream flavour, really nice with almond milk and quite horrible with water. Makes hitting the protein macro so much easier.0 -
Actually, whey is pretty good stuff and can certainly aid in weight loss even though that is not it's specific purpose. I use it to make pancakes and mix it with greek yogurt to make pudding. I also use it post workout and sometimes have an extra shake if I am low on calories for the day. My wife has recently started having a smoothie for breakfast made with vanilla whey and fresh fruit. Not only is it healthier than much of the crap many people eat for breakfast but she finds it keeps her fuller longer and she has more energy.0
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I use a vegan protein powder and find that when I add extra protein to my meals it curbs my hunger.0
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If you plan on eating the same way, and just adding a protein shake to your day, your just going to be consuming more calories, and making it more difficult to lose weight. I think unfortunately thinks like shakeology, body bi vi, and things like that have made people think they need a protein shake to lose weight, when it is really just a supplement to get more protein in your diet if you struggling with that.0
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I have a hard time hitting even low amounts of protein in my diet. I switch between a whey powder and a vegan one. Not going to lie, the vegan one smells like fish food and I can only really drink it with a LOT of ice and almond milk.
Keep in mind if your on a low calorie budget that protein powders tend to fall between 120-180 calories on their own. I mix mine with coffee and a cup of 2% milk in the morning and its almost 300 calories. For myself I don't really like to eat when I wake up and this keeps me full for ages.0 -
SaraJC2016 wrote: »I just tried again to start losing weight and think that I may want to use protein powder but have no idea how to start. I have never used it before and know next to nothing about it. If anyone can explain to me effective ways to use it to help lose weight and recommend products to try that would be wonderful!
Protein powder is just a supplement to help you hit your protein targets if you're otherwise not doing so with food...it's just a supplement...it doesn't do anything for weight loss...people supplement with it regardless of their weight management objectives.Ciera247Zumba wrote: »While the calorie difference is true, protein is crucial for health and higher protein diet can lead to weight loss and health benefits. Especially consuming protein and fiber earlier in the day can keep you feeling fuller and curb your appetite.
I would recommend meal replacement of 1 protein drink per day, since they are nutrient dense. I recommend Orgain vegan protein powder, or light muscle milk, with lower saturated fats. Good luck to you.
Protein powder does not qualify as a meal replacement...it is not nutrient dense...it's just protein...it's rather nutrient void as a meal replacement. Meal replacement shakes exists for that purpose and have other nutrients that a protein supplement wouldn't provide.1 -
jeannemarie333 wrote: »I use a vegan protein powder and find that when I add extra protein to my meals it curbs my hunger.
It curbs your hunger because you are adding calories to your meals. There is no magic happening.1 -
http://m.ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract
I wouldn't say it does nothing. Typically, protein is digested more slowly than carbs and fats which helps control your blood sugar and as a result, your appetite. It also helps preserve or even build muscle while on a calorie deficit. Aside from helping you look better, increased muscle mass burns more calories.
I agree that it is only a suppliment and not some magic weight loss powder or something you should base your diet on but it absolutely does have benefits.1 -
I use 2 GNC LEAN SHAKES , 1 MEAL UNDER 500 CALORIES, AND 3 SNACKS THAT FIT INTO MY CALORIC DEFICIT1
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tl;dr all the posts..
Protein shakes do not fill me up at all of course unless I drink them with a nice calorie snack or meal.
But I got to thinking about this and because we burn calories when we eat food/digest food, the TEF (thermo effect from food.. calories we burn digesting) cannot be the same as if you had consumed solid protein i.e. chicken breast. meat eggs, yogurt etc.. this was just off the top of my head and brain storming.. LOL
Anyway back on point, the only thing protein does for me is it has to fill in the gap if I am not going to meet protein for the day. I actually hate to have to drink these at all its like taking medicine. But I know at the end of the day meeting the protein is more important.. but I would never use these as a meal replacement ..
there is one other good proponent, they can be hydrating too.0 -
I use a high protein meal replacement shake because I wasn't getting enough protein before, and it's made a big difference for me. I was hungry all the time and had a hard time sticking to eating plans, but now it's pretty easy for me. It might not help everyone but it definitely does help me. It isn't magic - you still have to count calories, and if you lose weight by using these shakes, you might have to keep drinking them after you've lost it to maintain your weight. I don't mind that because I like the taste of them and enjoy them particularly for breakfast. They're quick and easy and what I would prefer regardless of whether I was trying to lose weight. I didn't like how the whey-based shakes felt on my stomach so I use a vegan one. There are lots of options as far as brands and what kind of protein they use.0
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I find protein (and fat and fiber) more satiating than some carbs so incorporate protein powder into my breakfast smoothie:
I add a pinch of salt.0 -
http://m.ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract
I wouldn't say it does nothing. Typically, protein is digested more slowly than carbs and fats which helps control your blood sugar and as a result, your appetite. It also helps preserve or even build muscle while on a calorie deficit. Aside from helping you look better, increased muscle mass burns more calories.
I agree that it is only a suppliment and not some magic weight loss powder or something you should base your diet on but it absolutely does have benefits.
Appetite and satiety are issues that I believe can be controlled by the individual so won't comment on that.
Yes protein is great at preserving muscle alongside sufficient stimulus (weight training etc) however you cannot build muscle in a deficit without the addition of drugs/hormones.
To add; you don't need a protein shakes if you can hit your protein goal from real food. This is for people who struggle to meet their requirements!1
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