Updated: Apr 8
Protein powder is a nutritional supplement and an essential macro-nutrient that aids in building muscles, repairing tissues, and also makes enzymes and hormones. This powder is also found effective in weight loss and helps people in toning their muscles. This powder is popular among athletes and fitness freaks as it helps them boost physical performance and also helps them build muscles.
This powder is also consumed by people who wish to meet their daily protein needs, lose weight, or recover from injury or surgery. It is a dietary supplement made from extracting plant and animal foods. The best protein powder for weight loss is Whey protein which is consumed by people who regularly work out or gym to reduce weight. People can buy protein powder from online stores.
What are the different types of protein powder for weight loss in India?
Eating right and working out regularly is not just enough to obtain a chiseled body but people should also use the right protein powder to maximize the results of their workout. Protein powder helps people to cope with workouts and healthily achieve the desired results. Interestingly with innumerable types of protein powder available, choosing the best one is a difficult task.
However, people while buying the protein powder must check the ingredients and understand its benefits, as this will help them pick the best protein powder. Different types of protein powder available in the market are:
Egg White Protein
Benefits of Protein Powder for Weight Loss
A protein shake is an easy option to increase one's daily intake of protein. People often increase their daily protein intake to replace the calorie diet because protein powder is found effective in weight loss. Protein is known to affect metabolism, appetite, along with muscle mass that prevents people from regaining weight once they have successfully reduced it.
It is seen that people replace meals with protein to reduce their calories intake which helps them in losing weight. However, people need to supplement their protein intake with regular exercise for better weight loss results. Protein powder is effective in weight management goals in several ways and finds below some vital benefits of protein powder.
Reduce Appetite and provide full feeling - Protein helps to feel satisfied and fuller for a longer time and hence reduces appetite. Feeling full helps in reducing calorie intake and also reduces the temptation to eat less nutritious foods in between meals. Thus, protein is found effective for weight management.
Build Muscles – People who regularly exercise do take protein powder because it helps in building and repairing muscles. It also preserves muscle that may get lost during a weight-loss diet. Protein compared to carbohydrates or fats requires more energy to digest food, thus it burns more calories to process food.
Reduces Calories Intake – Protein powder gives a full filling for a longer time therefore consuming it results in the reduction of overall calorie intake. Thus, people who take calorie-balanced protein powder will notice that their calorie intake is considerably reduced throughout the day and this may help in weight loss.
Protein power if used correctly is found effective in weight loss. However, people should consume a healthy and well-balanced diet along with it to have its best results. It is vital for people to consume whole foods regularly for their mental and physical well-being, as developing healthy habits is essential.
Protein is amongst the hunger-reducing macro-nutrient and replacing it with a meal can minimize snacks cravings. Thus, protein powder not just helps to lose weight but also helps to build and maintain lean muscle mass.
How to Choose the Best Protein Powder for Weight Loss?
Choosing the best protein powder for weight loss is not an easy task, especially with different brands and options available on the market. Some of the factors that people should keep in mind while shopping for protein powder for reducing weight include:
They should choose a protein powder that is free from artificial flavors, colors, and preservatives. These fillers will not only increase the calorie count of people but also lead to sugar cravings throughout the day. Protein powder when combined with the right ingredients help to send signals to the brain that they are not hungry and will also keep sugar levels stable.
People should consider their dietary requirements while choosing protein powder and must choose vegan protein powders because it offers an ideal alternative for vegetarians, lactose intolerant, or people who experience digestive issues on consuming dairy-based protein.
People looking to lose weight with the help of protein powder must choose a protein powder that contains vitamins, minerals, and all 9 essential amino acids that are necessary to maintain healthy bodily function. The protein powder that contains all 9 essential amino acids greatly assists in controlling weight because they are rapidly absorbed by the muscles and are not required to be broken down by the liver.
Excellent tips to make the best Protein Shake for Weight Loss
A protein shake is a drink that is usually made with frozen fruit, protein powder, and a liquid and is consumed after a workout to help in muscle recovery. Some of the tips that people should keep in mind while making protein shakes are:
Try to make a protein shake themselves in their blenders because they can prepare protein shakes having low sugar levels, high protein with no additives.
Should have 30% of their daily calories intake from protein and should consume 25-35 grams of protein per meal after a workout.
They should evenly space their protein intake throughout the day as it will help in optimal absorption.
Make protein shake with the base of frozen fruits because they are highly flavorful and easy to blend. Some of the highest-protein fruits that can be added to protein shakes are guava, avocado, kiwi, or blackberries.
When to take Protein Powder for Weight Loss?
A great time to drink protein shake for people who are looking to lose weight could be in the morning. Protein is amongst the vital nutrients that help in weight loss, so people can either start their day with protein powder to boost their metabolism or keep it raised all through the day. Protein helps in reducing appetite by reducing the hunger hormone level such as ghrelin and increasing the level of the appetite-inhibiting hormone like peptide-1, peptide YY, and cholecystokinin.
Thus, people who are working toward weight loss can either take protein powder in the morning to suppress their hunger and reduce their calories intake. People can also prepare protein shakes with protein powder and consume them on feeling hungry to prevent themselves from unhealthy snacking.
Consuming low-fat and low sugar protein shake suppress hunger and will keep them satiated and prevent them from turning to unhealthy options to satisfy their hunger. People looking to lose weight can consume protein shakes post-workout to satisfy their hunger to prevent themselves from consuming high-calorie food.
Which protein powder is best for weight loss in India?
Protein powder is considered the important nutrient for weight loss in India, so a great number of people looking to reduce weight opt for protein powder. Different types of protein powder are available in India and as far as weight loss is concerned whey protein and raw whey protein are considered as the ideal option.
Is protein powder good for weight loss?
Yes, protein powder is good for weight loss because consuming this powder will suppress hunger and will keep people satiated. This will prevent them from unhealthy snacking and taking calorie-rich food. This is the reason people who regularly gym take protein powder after the workout to suppress their hunger which is common after working out. Taking protein powder will provide them with a full feeling and prevent them from eating unhealthy food items.
How do you use protein powder for weight loss?
The best and ideal way to take protein powder for weight loss is to make a protein shake or smoothie with the help of frozen fruits, liquid like milk, and protein powder. People can use protein-rich food like guava or banana to prepare protein shakes using protein powder. They should prepare protein shake with low sugar level and high protein with no additives.