Using Protein Powders For Weight Loss

laurenward1990
laurenward1990 Posts: 82 Member
in Health and Weight Loss
I need some advice - I apologise if this has been discussed in a previous thread - I couldn't find anything relevant to me when searching the forum.

I am looking to lose weight, and I try to create a calorie deficit (I am 23 years old, weighing 148lbs, i'm 5'7" and I work in an office but do not attend a gym). Generally I try to hit around 1200kcals as I want to see results.

I am wondering whether to start using a little protein in my diet - as i have mentioned, I don't really do any sort of lifting and very limited cardio as I have knee problems. I just want to start eating a little cleaner and any tips would be great.

If you think protein is essential in the diet even when losing weight, what protein would you recommend for someone who is not looking at gains, and how would you incorporate it into your diet (i.e would you replace breakfast with a shake, would you add it to porridge oats etc)

I'm so new to this, any help would be really appreciated.

Replies

  • Chrisparadise579
    Chrisparadise579 Posts: 411 Member
    A higher protein intake is very important for weight loss. You should be eating about 40-50% protein a day. You dont necessarily have to buy protein powder you could just eat more high protein foods like meat and yogurt. If you want to start using a protein powder the best you can buy is Whey Protein. Dont worry about buying any expensive brands you can usually buy a 30 day supply at walmart or food lion for $25.
    Chris
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    In those circumstances, I wouldn't replace anything with it. I'd use it as a supplement if I weren't getting enough protein from "regular" food or use it to "top off" on a calorie goal for the day.

    There's nothing magical about protein powder versus protein from chicken or wherever, with the possible exception of using whey protein around your workouts.
  • sixout
    sixout Posts: 3,128 Member
    Agreed with the post above. If you want to include it, just take a shake after a workout. Don't replace a meal with a protein shake, ever.
  • marieamethyst
    marieamethyst Posts: 869 Member
    I'm not a breakfast person, so I usually add a scoop of whey protein powder into my last cup of coffee. It's 170 calories for 30g of protein, and I don't go over my goal for the day (1,200+exercise calories). :smile:
  • WBB55
    WBB55 Posts: 4,131 Member
    I'd say it depends on your lifestyle, what foods you already enjoy, and how much money you have.

    In a perfect world, I'd simply eat more meat. But if I haven't found a good sale lately, that can be pricey. And I'm just not a huge fan of meat every day (haven't been able to process saturated fats very well since my gall bladder was removed). Protein powder in my breakfast iced coffee, protein powder in my greek yogurt, adding nuts and high protein grains and legumes overall wherever I can, trying to stock up on frozen spinach or kale when it's on sale, all this helps. I also make a homemade Cliff Bar type thing that uses protein powder.

    Though, I still don't often get as much protein as I'd like. My advice is this: if protein powder supplements are your major source of protein, then buy a couple different kinds. I recommend this since some cheaper protein powders might lack particular aminos or the specific amino blends they use aren't as bio-available as you'd like. Using one brand of vanilla protein and a different brand of chocolate flavored protein will help ensure you're covered if this becomes a long-term solution to protein in your diet.
  • accelerashawn
    accelerashawn Posts: 470 Member
    I've added scoops of protein to my oatmeal for breakfast when i'm short on time and can't make my eggs. In the situation you described I would choose a casein protein and put it in your oatmeal like you said...and maybe a shake before bed to keep you from waking up starving.
  • cosmiqrust
    cosmiqrust Posts: 214 Member
    usually i can't get enough protein through my diet alone, and a good whey protein isolate works wonders. mine packs 30g in 130 calories and only 1g of sugar per scoop. :drinker:
  • laurenward1990
    laurenward1990 Posts: 82 Member
    I was looking at PhD Diet Whey, which has 96kcals and 1g sugar in a 25g scoop.

    So would nobody suggest using it as a breakfast replacement, that's one of the only times I think i'd use it really, or possibly after exercise on an evening and have a small meal for dinner?

    My lifestyle is very sedentary as I work in an office, i'm also quite the lazy bones at times and don't enjoy exercising (please dont criticise, everyone is different). I have the occasional session of jumping rope, but I do not attend a gym. I just wanted to find a way to get good protein into my morning routine as i currently either eat oats, branflakes, weetabix or fruit, or I skip breakfast all together!
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    Protein powders are to supplement or augment a portion of your diet that is lacking. They don't cause weight loss. If you struggle with protein goals, then you can supplement with a protein powder of your liking. Don't fall for the marketing on the packages. Calories control loss, gain, sustainment.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    A higher protein intake is very important for weight loss. You should be eating about 40-50% protein a day. You dont necessarily have to buy protein powder you could just eat more high protein foods like meat and yogurt. If you want to start using a protein powder the best you can buy is Whey Protein. Dont worry about buying any expensive brands you can usually buy a 30 day supply at walmart or food lion for $25.
    Chris

    You do not need to eat that much protein in a day. Research suggest .8 -1g of protein to help maintain lean body mass. If you are bulking it can be suggested to have more. For most people, that will equate to 20-30% of their daily goal should be protein. I hit 1g with about 27% of my calories from protein.
  • Unknown
    Unknown
    This content has been removed.
  • njmark72
    njmark72 Posts: 99 Member
    It really doesn't matter what your makeup of calories is as long as you have a deficit. Since you don't belong to a gym I highly recommend getting out and walking an hour or so each day. This will keep you out and away from snacks and also burn calories helping you create an even bigger deficit and will help you speed up your weight losses.

    Hope this helps.

    Mark
  • newcs
    newcs Posts: 717 Member
    I agree that 40-50% is probably higher than you need. If you find you need more protein, there are lots of food options, as mentioned, that you can use. If you still want to supplement with protein powder, the two that I really like are Trutein and BSN Syntha Six. I don't typically hit my protein goals without a supplement but that's just me.

    I'd also suggest you consider upping your calorie goal a bit as 1200 is pretty low for your stats. Try this tool: http://scoobysworkshop.com/calorie-calculator/ According to that, you should be more around 1400. With that extra 200, you can eat some eggs, meat, nuts, etc for some added protein.

    I've also found that my weight loss is a LOT more successful if I'm doing strength training. And I'm a total lazy bones so I'm with you on that. When I don't go to the gym (I try to go on my lunch break), I try to work it into my day. I'll do some push ups while waiting for the shower to warm up, do some lunges while I'm waiting for pasta water to boil, do some dumbbell rows while the dog is eating his dinner, etc.

Categories