Welcome to my special 4 Week Protein Series. If you missed Week 1 last week, you can read The Smart Guide To Buying And Using Protein Powders here.
This week I’m touching on having enough protein in your diet to support your weight loss goals. There are many studies that show that adequate protein in the diet is effective for fat loss. Protein is more satisfying than fat and carbohydrate and keeps us fuller for longer. When we feel more satisfied, we naturally eat less—and lose weight.
It's important you consider your goal when choosing the right powder. Whether it's for weight loss, body shaping, sports performance or just to power through your 6am workout.
WHY YOU NEED PROTEIN FOR WEIGHT LOSS
Research has shown that a high protein intake can effectively help you lose weight, sustain lean muscle while improving your body composition and metabolic health.
In particular, higher-protein diets have been proven a successful strategy against obesity, and have also shown to lower blood glucose levels in those with type 2 diabetes and insulin resistance.
A high protein intake can effectively help you lose weight, gain and sustain lean muscle, while improving your body composition and metabolic health.
Protein can work effectively to regulate the appetite, support lean muscle and encourage significant weight loss. It is recommended you get between 80 – 120 g of protein per day to aid satiety and repair. Using a quality protein powder can help you reach your protein requirements in an easy and convenient way.When using powders as a meal replacement, it’s essential to make it a complete meal. For a complete meal, you need to blend in some fruit or vegetables to add the fibre and nutrients that your body needs.
However, watch out for some of the ready-made powdered meal replacements, as many of them contain maltodextrin, added sugars and hydrogenated oils that can raise the glycemic load of the product and contribute to fat storage. They can also be loaded with vegetable gums that are not great for your digestive health and can clog you up - not particularly what you want when you’re on a flat-tummy quest.
The best way to use protein for weight loss is to use it as a meal replacement. I like to use Healthy Chef Pure Native WPI or Organic Pea Protein, along with frozen berries, almond milk and some ice.
The addition of a frozen banana or avocado adds a creamy consistency, as well as potassium and fibre, while boosters such as Healthy Chef Matcha Green Tea can increase fat burning. This high-protein smoothie works as a complete breakfast on-the-go and can help improve your metabolism, nourish lean muscle, and keep you away from unhealthy cravings.
USING PROTEIN POWDER AS A HEALTHY SNACK
During the day, one of the biggest culprits that can hinder your weight loss goals are unhealthy snacks. To combat this, simply combine 1 serve of Healthy Chef Protein with 1-½ cups of coconut water or water then shake in a blender bottle for a delicious drink that will help curb your appetite and stop you reaching for the cookie jar - plus it’s only 100 calories!
A shake made with Healthy Chef Protein is the perfect slimming shake that will support your health, boost your metabolism and balance blood sugar levels.
WEIGHT GAIN WITH MENOPAUSE
Women over 40 or who are post-menopausal should strive to include protein during meals to maintain and promote lean muscle, which is essential to the body’s ongoing growth, repair and maintenance. I've noticed myself that I'm needing to work twice as hard in maintaining my lean muscle mass as I'm getting older, and as my hormones start to get out of whack.
Weight gain is a very common complaint in both menopausal and peri-menopausal women. This may be due to an underactive thyroid gland, which slows down the metabolic rate or insulin resistance, which may sometimes occur as we age.
Studies show that having more muscle mass protects the body against insulin sensitivity and type 2 diabetes. Making sure you include adequate protein at every meal meal will assist in maintaining lean toned, muscles.
According to a study conducted by researchers at the University of Illinois, post-menopausal women who consumed a whey protein supplement three times a day – morning, afternoon and evening - lost 3.8% more subcutaneous fat and had a relative gain of 5.8% more thigh muscle compared to women who didn’t consume protein drinks throughout the day.
According to a study from The New England Journal of Medicine, low-carbohydrate and Mediterranean diets in combination with an interval training and a weight training regime is the best way to burn fat and retain muscle.
I designed Healthy Chef Protein to support my own health + wellbeing journey. I love that it's completely sugar-free and low carbohydrate. They don't result in bloating so it's ideal in supporting digestive health + sustained weight loss. In my opinion, it's the perfect addition to your smoothies to help your body nourish and feel wonderful.