Protein shakes are an aid to weight loss, but not the main one. That is, just from the use of protein, you will not begin to lose weight. But you can drink it to replenish the missing amount of protein during a diet or exercise.
If there is enough protein in the body, then weight loss will occur by reducing the percentage of body fat, and not by reducing muscle mass.
You can also substitute a protein shake for one of the meals to achieve the desired calorie deficit. After all, it is a calorie deficit that is the main tool for losing weight. The calorie content of the cocktail is lower than that of a standard meal (for example, a serving of spaghetti and meat). At the same time, it is rich in all the essential nutrients.
But you should not abuse it in this way. A cocktail can replace at most one meal and / or snack. Nutrition, even during a calorie deficit, should be complete and varied.
If you just want to lose weight with the help of protein shakes, then you should replace one meal with such a cocktail and vegetable salad, so you will noticeably reduce your daily calorie intake. But protein itself, alas, does not help to lose weight! How to correctly take a protein shake p>
Breakfast-protein shake ... after a couple of three hours a light snack (apple, cucumber, tomato ...) full-fledged lunch ... first, second, compote ..., after a couple of three hours a light snack (fruit, vegetables ...), dinner-protein shake ... after a couple of three hours a light snack (fruit, vegetables, cottage cheese is not fat). The cocktail was diluted 50/50 with milk-distilled water.
Since we are not talking about "drying", the purpose of which is to burn subcutaneous fat with maximum preservation of muscle volume, but about losing weight - ie. weight loss in general, then the use of protein is justified.
A protein shake fits well into a fractional diet, without which losing weight sometimes becomes very difficult. With fractional meals, the necessary calories are received in small portions, which allows the body to avoid the regime of saving energy costs and even increase them.
A good solution is to "give dinner to the enemy", replacing it with a cocktail of casein protein. In this case, you:
· will experience satiety with a relatively small number of calories;
· make your body spend calories for digestion much longer than usual, up to 6 hours.
All sports nutrition for weight loss purposes can be roughly divided into two categories. One of them is sports nutrition providing or correcting diet. This is where we refer to protein. The other part is supplements that can increase the effectiveness of your weight loss workouts. This part of sports nutrition (undeservedly more often) is paid attention to when losing weight, since it is much easier to buy a fat burner or L-carnitine than to bother counting calories and other "glycemic indices".
Lose weight with protein for health!
If you want to exactly lose weight with protein, then replace one meal with a protein shake and vegetable salad, so you will reduce the total daily calories. Protein itself does not help you lose weight, alas.
So do not be sad if you do not have the opportunity to buy it - if you eat enough protein, then you absolutely do not need it.
Sportpit is not magic, not a guarantee of success, not a prerequisite for a beautiful body - it is an excellent helper and an improvement in results by 10-20%. Without balanced nutrition and plowing in the gym, nothing will come of it, even drink protein a hundred times a day.
A detailed article about protein, its types and myths that are linked - All About Protein
It is recommended to drink a protein shake not for weight loss, but to maintain muscle mass while losing weight. Since, if you lose protein while losing weight, weight loss can go not only due to fat mass, but also due to muscle mass. This is very undesirable in case of weight loss, since it is difficult to restore muscle mass.
A protein shake can be part of a balanced hypocaloric diet.
Calculation of protein is made per 1 kg of ideal body weight.
Ideal body weight can be determined using a Bioimpedance Measurement study or, less accurately, using Broca's formula (taking into account the constitution).
Ideal weight for height less than 155 cm = (Height - 95) * Coefficient.
Ideal weight for height 155 cm up to 175 cm = (Height - 100) * Coefficient.
Ideal weight for growth over 175 cm = (Height - 110) * Coefficient
Body Factor: Factor = 0.9 for wrist girth less than 15 cm Factor = 1 for wrist girth from 15 cm to 17 cm Factor = 1.1 if wrist girth is more than 17 cm.
The need for protein depends on the level of physical activity. If you train no more than 3 times a week, the amount of protein is calculated based on the norm of 1-1.3 g per 1 kg of ideal body weight. If you train up to 5-6 times a week - 1.5 g / 1 kg of ideal body weight. In strength and speed-strength sports, protein intake is calculated based on the norm of 1.6-1.8 g / 1 kg of ideal body weight. If you want to build muscle mass, consume protein at the rate of 2-2.5 g per 1 kg of ideal body weight. Research has shown that further increase in protein in the diet does not lead to more muscle growth, but may adversely affect kidney function.
When calculating your protein intake, remember that 50-60% of your daily protein intake must be of animal origin. These are meat, poultry, fish, eggs, cottage cheese, seafood. Animal protein is the most valuable, it contains a complete set of essential amino acids. Vegetable protein is found in legumes, soybeans, cereals.
If you are not building muscle, you can replenish your daily protein intake from protein products. You can replace one main meal with a protein shake. Or, if you still can't replenish your protein intake with food, you can use a protein shake as a post-workout meal.