Today, probably, you will not find a person who would not hear about protein diets for weight loss. This is an effective way to lose weight without starvation, easily and naturally. However, it is not a secret that proteins or proteins are different, dairy and vegetable, animals, and each of them has a certain nutritional value. Our goal today is to determine which proteins are best for weight loss. Accordingly, from this you can conclude how to make a diet for yourself, which would provide your body with all the necessary substances, and also allow you to get rid of accumulated fat reserves.
Normal diet or sports nutrition?
This is a question that is asked very often. Does it make sense to use special protein shakes if enough protein can be obtained from meat or dairy products? On the one hand, the reasoning is reasonable, but if we talk about which proteins are better for weight loss, then you need to evaluate primarily the caloric content of the diet. In addition to protein, any protein product (meat, kefir) also contains carbohydrates, as well as fats. The more the latter, the worse the weight loss process will go. In addition, the protein concentration in the cocktail is much higher than in conventional food products, which means you can eat less regular food. Thus, speaking about which proteins are better for weight loss, we come to the conclusion that it is much better to choose sports nutrition and choose the best cocktail for yourself.
Why do proteins help?
A very important point that needs to be considered. Protein shakes are one of the types of sports nutrition that has recently become popular among the general public. This happened because there is more and more advertising of protein shakes, which demonstrates the sculptured bodies of bodybuilders. Many people want to be like them, and advertising forms a simple answer - take proteins, you will be slim. Is this really so and which proteins are better for losing weight?
In fact, you can lose weight by using specialized cocktails, but you need to consider that physical activity is a prerequisite. Proteins will not help you without exercise. Secondly, the total calorie intake must necessarily decrease. And finally, you will have to switch to fractional nutrition, 5-6 servings per day a little. That is, protein is not a guarantee of a slim figure, but only one of the bricks from which the road to it is built.
How do proteins work?
Losing weight without effort is a myth, a pleasant fairy tale, which is not destined to become a reality. You canβt replace the whole diet with protein shakes , so if you see recommendations for drinking them for breakfast, lunch and dinner, you are misled. In this case, you, of course, lose a certain amount of kilograms, but disrupt the metabolism and get powerful intoxication due to decay products - ketosis. You need to act differently. You will have to switch to a low-carb diet, replacing most of the fast carbohydrates with proteins. Carbohydrates are primarily energy. When it becomes smaller - the body searches for reserves. At the same time, protein must be preserved as a building material, and its breakdown takes a very long time, you have to spend a lot of energy. Fats are the best alternative for energy, therefore, in the first place, fat reserves are consumed. Why do you need to play sports? To spend the energy that you get with food, and ideally a little more than you get. The process of burning fat in this case is accelerated, and the proteins go to restore energy.
And again the legal question arises. We eat less, exercise in the gym more, due to this weight is reduced. Then why do we need proteins? The fact is that shakes are a highly concentrated protein that is absorbed instantly. During training, you need more protein, and from a normal diet, you can not always get a sufficient amount of it. Therefore, cocktails come to the rescue. They will quickly saturate the body, and since protein breakdown takes a long time, a feeling of satiety will remain until the next meal. At the same time, the calorie content of cocktails is usually low due to the minimum fat content.
Debunking Myths
Before you go directly to which proteins are better for losing weight, let's remember which myth is the most persistent in our society. Sports nutrition is considered an analogue of steroids, many women are afraid that muscles will grow from it. Nothing of the kind, the muscles on our body grow only from physical exertion, and from very heavy ones, during which the muscle tissue itself receives thousands of microtraumas. Then the body builds them up with protein, and muscle mass grows. But the fat from a protein shake will grow well on the most problematic areas of your body, if you maintain a high-calorie diet and do not go to the gym. That is, even if you drink a balanced diet with a protein shake and leave this energy unclaimed, then it will turn into fat.
Compare different types of proteins
A lot of research has been done in this area. We will not go into their details now, but give only the results obtained. The goal was to determine which protein is better for losing weight to a girl or a guy, since there are many similar questions today. So, in the largest study involved four groups of subjects. The first tried to lose weight with a diet, the second followed a diet and consumed casein protein, the third soy, and the fourth whey protein. Let's talk a little more about each of them, and then give the results.
Soy protein
It is made from soy, and it has a very serious price advantage over others. Thinking about which protein is better to choose for weight loss, in the first place it is worth weighing not the cost, but the benefits for your body. When losing weight, soy protein is less desirable than other types, as it has low biological value. Amino acid composition leaves much to be desired. That is, taking soy protein is comparable to a regular diet. Like all other types of protein proteins, it has a more purified analogue - soy protein isolate. During the course of losing weight, it is advisable to use it.
Whey protein
Pay special attention to it if you are looking for which protein is better for men to lose weight. Most often, the stronger sex focuses not only on reducing fat mass, but also on building muscle and more often than a girl, while recording in the gym. This is the most common type of protein mixture, it is made from protein whey. This product is characterized by high biological activity. The amino acid composition of whey protein is optimal for humans. Thanks to this, whey protein is best suited for muscle mass gain and muscle protection during training. Which is better for weight loss, ask a fitness instructor. Experts say that to reduce weight it is better to choose a soy protein hydrolyzate. In the process of its preparation, the protein molecule is split into parts, this facilitates the work of the stomach, and as a result, the muscles receive nutrition almost instantly. Low calorie content is achieved due to the fact that there is no fat in the composition.
Casein
Finally, we come close to what protein is best for losing weight to a girl. The reviews of nutritionists and fitness instructors, as well as the results of the above study, suggest that casein is an ideal option. It is made from cottage cheese and absorbed for a very long time. As a result, you will completely get rid of the feeling of hunger, which will provide the ability to withstand even a strict diet. But do not forget that we are talking about weight loss, and not about gaining muscle mass, casein is not suitable for these purposes. Thus, we answered the question of which protein is better to drink for weight loss.
Basic Rules
You need to take a cocktail either before or immediately after a workout. Remember that the body can absorb no more than 40 g of protein at a time, so break the entire daily intake into several servings. It is better to drink four times 40 g than twice 80. The nutrition should remain fractional, you canβt switch completely to a protein shake. Breakfast, lunch and dinner should consist of regular foods, with the exception of high-calorie foods. If you suffer from increased appetite at night, then the protein you drink two hours before bedtime will give you a feeling of satiety and protect you from night raids in the kitchen.