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Which Protein is Best for Women’s Weight Loss?
For anyone who likes to stay active or wants to lose weight, protein should be treated as an essential part of your diet. This key macronutrient – one of three, along with fats and carbohydrates – plays a number of roles in the body that can aid both men and women in hitting their target weight, especially when used in conjunction with a low-calorie diet, regular exercise, or both. The shelves of local stores and webpages of big retailers are filled with protein supplements, though, so how can a woman know which protein is best for managing body weight? Continue reading as the people at ENU discuss what people should look for in protein shakes for weight loss.
How Weight Loss Works
Although many people tend to struggle with weight loss – and with keeping that weight off once they’re successful – the truth is that this process is governed by a fairly simple equation: take the number of calories you consume each day and subtract the number your body uses to learn your approximate net weight gain or loss from day to day. Of course, most of us don’t count our calories at every meal, and if we did, the number of calories we consume each day can vary quite a bit. For assistance with learning how many calories your body uses, try keeping a food journal or speaking to a dietician or nutritionist. Keep in mind that exercising regularly will increase the number of calories you burn, so take that into account as well.
Once you know how many calories your body needs, simply tailor the number of calories you consume to meet your weight loss goals. A single pound of body fat provides about 3,500 calories, so maintaining a deficit of 500 calories a day (meaning that you eat 500 fewer calories than your body requires) will lead you to use up one pound of fat each week, or about four pounds per month. Most doctors recommend a rate of weight loss of about one to two pounds per week; anything more than that can be quite unhealthy. Substituting a meal with a nutritional shake can be an effective way to keep your deficit going.
How Protein Helps with Weight Management
Protein is especially astounding as part of a weight management diet because it can aid either weight gain or weight loss, depending on how it is used. For those looking to gain weight in a healthy way, protein supports muscle growth and preservation, making it an important ingredient in meal replacement shakes for athletes; for those who want to lose the weight instead, the benefits are even more extensive.
One of the biggest advantages protein has over other types of nutrients is its ability to curb a person’s appetite. Protein has repeatedly been shown to increase satiation, or the feeling of fullness you get from eating, which leads people to eat fewer calories overall when on a high-protein diet. In fact, studies have shown that the majority of people on this kind of diet take in about 10% fewer calories per day, making protein extremely helpful in controlling appetite.
While protein can be used by your body as a source of fuel, this process requires greater energy expenditure than what’s used for fats or carbs; this means that protein supplies your body with fewer actual calories than other macronutrients, allowing you to boost your daily calorie deficit by simply consuming more protein instead of other dietary staples. There is also some evidence that protein helps boost your body’s overall fat-burning processes.
What Kind of Protein is Most Helpful for Women Losing Weight?
Women looking to lose weight have many options in terms of protein products, but which type of protein is best for this group? The answer can vary from person to person, but for most women, the best protein is likely whey. Not only is whey protein arguably the most popular variety available today, but it is also one of the most effective because your body can quickly and easily digest it. Whey is an example of a complete protein, meaning that it contains all nine essential amino acids, and it has been shown to reduce levels of ghrelin, a hormone that boosts appetite. Plus, whey is tasty, making it an excellent addition to any protein shake recipe.
For those who may not be able to consume dairy, either because of an allergy, intolerance, or dietary choice, a good alternative is soy- or pea-based protein. Although few plant-based proteins are considered “complete,” soy is one that defies this convention, and like whey it is easily absorbed into your system. Pea protein is popular among vegans because it is high in branched-chain amino acids and can be especially effective at reducing hunger.
Regardless of which type of protein you choose, aim for a product with fewer processed ingredients and a well-rounded nutritional profile. Fats and carbs may get a bad rap, but both provide energy and are important parts of a healthy diet; try to get these from natural sources or meal replacement shakes with healthy ingredients.
Balanced Nutritional Shakes Supporting Women’s Weight Loss
The nutritional shakes provided by ENU each contain 20 grams of protein from whey and soy, complex carbs derived from whole grains like brown rice and quinoa, heart-friendly fats provided by coconut and sunflower oils, and a mix of more than 20 vitamins and minerals to support a healthy body. If you are looking to shed some unwanted pounds with the aid of a well-rounded protein or meal replacement shake, try ENU today. Learn more about our products by visiting us online or calling (855) 266-6733 today.