The Science of Losing Weight: Do Protein Shakes Really Promote Weight Loss?

Every time I'm surfing the internet I see a lot of ads regarding weight loss products, folks asking for assistance in losing weight, and lots others who ask directly about information on protein shakes. Thus, I am dedicating this article to help you understand that although there are a lot of protein shakes brands out there, only a few have what it really takes to actually help you lose weight.

Let's dig into the science behind protein shakes first.

Let's start with whey. What is whey? Whey is the liquid component of milk that is separated from the solid curd component in the cheese-making process. Whey protein is a protein collection in addition to protein fractions, that are naturally found in milk whey components. There are three ways with which whey protein helps the body lose weight:

1. Protein, in general, reduces hunger and eating more carbohydrates and fats. Whey protein does this even better than any other protein;

2. Whey protein reduces fat storage compared to carbs, fats and other proteins;

3. Whey protein enhances fat-burning effects caused by exercise.

Those were the three reasons for which whey protein is considered to be the best weight loss component. Let us explore these in detail.

1. In order to lose excess body fat, it is essential that you limit your daily calorie intake. Nonetheless, in most cases, this is not as easy as it seems. Permanent weight loss can only be achieved if the lower calorie intake is maintained long term, in a way that it doesn't cause persistant hunger. Switching to a high protein reduced calorie diet is one way to attain this balance. By increasing the number of calories you get from protein and at the same time reduce the total number of calories consumed per day, you can avoid hunger, thus it will be easier for you to stick to your diet on long term.

The University of Washington School of Medicine has recently carried out a related study. 19 subjects were introduced to three different diets sequentially. Research showed that when subjects switched to the high protein weight maintenance diet from the low protein weight maintenance diet, all felt fuller, even though they were consuming the same number of calories as before. Moreover, unrestricted high protein diet caused subjects to voluntarily reduce calorie intake by an average of 400 calories less every single day, resulting in about 11 lbs total weight loss and an average of 8 lbs body fat loss. This study also concluded that whey protein is by far the best protein associated with hunger reduction.

What makes whey protein more filling?

Glycomacropeptide (GMP) is found in high levels in certain forms of whey protein. This is otherwise known to be a hunger quencher. Cholecystokinin (CCK), which is a hunger controller hormone found in the human body, is reduced by GMP stimulation. Studies show that GMP from whey increased CCK release by 415 percent, whilst reducing the number of consumed calories by 20 percent compared to a placebo, when it is consumed before the meal. Furthermore, circulating levels of the hunger hormone 'ghrelin' are reduced by whey protein, thus reducing hunger. In a recent Australian study it was found that a whey protein drink produced a prolonged suppression of ghrelin compared to glucose and fructose beverages. Whey also activates opioid receptors in the gut, thus causing fullness. Whey has some specific peptides which bind to opioid receptors. This results in a pleasant fullness feeling signal to the human brain, which stops over-eating.

2. Research shows that whey protein blocks fat storage, thus promoting body fat loss. Increased dairy intake is known to be beneficial to the body composition, and whey, as we've seen before, is a dairy protein. Until this day, scientists still can't figure out what makes dairy products boost fat loss in people who are on a diet, however, it is presumed that calcium is partially responsible. Fat metabolism is known to be effected by calcium, in addition to reducing fat storage and increasing fat burning process if consumed adequately (not more than 1,200mg per day). But it's definitely not just calcium that is responsible here. About half of the fat storage-reducing effects of dairy products is associated with leucine (branched chain amino acids), and a protein fraction namely called ACE inhibiting peptide.

Whole dairy foods (usually high in calories) and calcium supplements are better off switched to whey protein supplements.

3. If you want to lose weight, you must most definitely exercise regularly. This helps create and maintain a lean body composition.. Exercise helps in burning excess body fat and builds lean muscle, which raises the body's metabolic rate, resulting in even more fat burning. High protein diets boost exercise effects and helps convert fat to muscle.

So, how can you take advantage of all this exposed protein science?

Powdered whey protein drinks represent the most convenient and calorically efficient way to supplement with whey protein. You can find a wide range of different brands of powdered protein shakes on the market today, however, be careful as not all of them are really beneficial to the human body. The most important thing here is to choose carefully, following the guidelines I have set here in this article. Due to its components, choosing the best product can really result in a new slimmer you!

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