Protein for weight loss: which one is better and how to take it correctly?

Getting rid of excess weight is a relevant modern idea that has recently caught the attention of almost all representatives of the fair sex. What methods are not used: from truly productive to completely useless. A protein shake for weight loss can be your magic wand and help you shed those annoying pounds, but only if you follow the regime and follow our recommendations.

“Elena Morozova’s Weight Loss Clinic” is aimed at a thoughtful process of losing excess weight. Our main rule: you should not injure your body either physically or mentally. We focus on the principles of an optimized diet, a serious psychological attitude and receiving positive rather than negative emotions from the process.

Among other things, we have developed special FIT-Transformation programs, which include personal support for the client in the field of weight loss through individual selection of training and sports nutrition. The protein dish mentioned above can become the weight loss model that fits perfectly into these postulates.

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Other types of protein for weight loss

There are several different types of protein for weight loss.

Types of isolate:

• Casein is a substance found in cottage cheese. It is best to use it before bed. Protects muscle tissue from breakdown and relieves hunger. Purified isolate is effectively used in weight loss. It contains no impurities (like whey).
• Soy. It is a complete analogue of whey. The product is made from soy. It contains a small amount of calories and is an affordable weight loss product. Suitable for people allergic to animal protein.
• Egg. Often used by athletes, especially bodybuilders. Contains a large number of amino acids. Included in many protein mixtures. The product contains a small percentage of carbohydrates, so you can drink it at any time of the day (but not before bedtime).
• Complex. Consists of whey protein and casein. Contains many amino acids. When consuming, you do not have to adhere to strict rules of administration. Suitable for combination with other protein sources.
• Whey. Acts slower than isolate. Is more accessible.

Ready isolates are instantly absorbed into the blood. Prepared protein shakes take about 3 hours to be absorbed in the body.

Eating more protein is not the same as eating a high-protein diet

High protein diets (or protein diets) have gained significant popularity, and this type of diet is associated with increased protein intake. However, just because you eat enough protein doesn't mean you're on a high-protein diet . A higher proportion of calories from protein intake is important for this type of diet, but it is also often associated with reducing carbohydrate intake . Some of the most popular foods to limit include processed foods, baked goods, sweets, pasta and rice. [5] [6]

There are several types of diets that can be classified as high-protein, probably the most famous of them is the Atkins diet . This type of diet was discovered by Dr. Atkins in the 1970s and its goal is to put the body into a state of ketosis. On this diet, you can eat any amount of protein and fat , but you must significantly reduce your carbohydrate intake . Therefore, a lack of carbohydrates should cause fat to be burned instead of glucose. [5] [6]

The effect of a protein diet and its impact on muscle growth and weight loss has been the subject of many studies. Several studies have shown the importance of such diets for a short period of time . Some studies indicate health problems with long-term adherence to such a diet. The authors of a 2014 study warned of a possible increase in kidney acidity and risk of health problems due to higher consumption of animal fats. [5] [15]

Another cause for concern with a high-protein diet is cutting down on carbohydrates , which can lead to health problems. Lack of carbohydrates in the diet puts children and young people at risk as it can lead to malnutrition. Meanwhile, most studies show that a high-protein diet helps you lose weight , at least only in the short term. The ideal solution would not be to completely give up carbohydrates, but to consume them in sufficient quantities to achieve your goals. [5] [15]

Why do you need protein isolate for weight loss?

The substance performs the following functions in the human body:

• promotes the correct and coordinated functioning of all tissues and organs - supplies the body with the protein necessary for the construction of cells;
• prevents muscle tissue from being wasted during weight loss;
• has a beneficial effect on the condition of internal organs consisting of muscle tissue (heart, uterus, intestines);
• activates metabolic processes thanks to its constituent amino acids;
• improves the functioning of the gastrointestinal tract. Products supplied with the additive are processed faster;
• increases the body's protective functions, protecting it from the influence of viruses and bacteria;
• Provides the body with energy, resulting in increased performance.

Protein for weight loss is an effective way to improve your appearance.

The supplement will allow you to quickly reduce fat deposits in the abdomen and thighs. Allows you to maintain the volume of muscle tissue. As a result, a slender body with smooth lines is formed.

Manufacturer Ultimate Nutrition

The company produces whey protein. Which one is better for losing weight? Judging by the reviews, ProStar Whey Protein guarantees a rapid increase in muscle mass and successful weight loss. Among its advantages, those losing weight highlight:

• visible result;
• noticeable decrease in appetite;
• the presence of a large number of vitamins and amino acids;
• variety of tastes;
• absence of unpleasant foam when mixing a cocktail.

The manufacturer actually produces a high-quality product. Those using this protein do not identify any shortcomings and recommend it to other people.

How to use isolate correctly?

Protein isolate for weight loss is consumed in the form of a cocktail - the powder is diluted with warm water.

Rules for using the product:

• during weight loss, flour and sweet foods are excluded from the diet;
• to prepare the drink, powder (1 scoop) is mixed with water;
• to stir the mixture you must use a shaker;
• the product should be consumed immediately after preparation;
• the cocktail is suitable for a snack before training (no earlier than 2 hours before it starts);
• take separately from meals.

There are 2 options for taking protein isolate:

• diet;
• balanced diet (fats, proteins, carbohydrates, vitamins and minerals).

The rate of weight loss after taking the supplement is individual in each case and depends on the characteristics of the body.

How and when to drink and take a protein shake for weight loss

There is a fairly widespread and at the same time erroneous opinion that you can consume protein in almost unlimited quantities. The bigger, the better. Alas, this is not at all true. An overdose will not only reduce your performance, but will also harm your body. Let's consider the issue in more detail.

The specificity of this product is such that it is eliminated from the body directly through the kidneys. The process affects the entire urinary system. In other words, excessive consumption can cause direct damage and cause various types of diseases. The occurrence of serious illnesses, such as urolithiasis, cannot be ruled out.

To determine the exact amount of protein you need, you need to look at your daily routine. If you lead a sedentary lifestyle and spend most of your time at the computer in the office, then the daily dose may hover at 0.8 grams per 1 kg of weight.

If you move often, move from place to place, stand on your feet and flavor it all with a good portion of daily sports activities, then the amount increases to 1.2 grams.

In case of heavy physical work, which requires not only activity, but also powerful loads on muscle tissue, increase the intake to 2 grams. But for women, the last aspect is not very relevant. It is quite rare to find a profession for a girl that would meet such requirements.

Protein cocktails for weight loss in their dosage greatly depend on the personal characteristics of the person. From his physical form, weight and so on.

The FIT-Transformation line of programs will allow you to accurately establish, together with a specialist, your individual intake of protein or protein in its pure form. Remember, independent approximate calculations on such an important issue can cause irreparable damage to your health.

As for the time and rules of consumption, there are no strict limits. They are usually also prescribed by a nutritionist. Our clients can take advantage of the recommendations of the Elena Morozova Weight Loss Clinic staff, who will competently help you create the most effective diet and training system:

• It is impossible to completely replace one of the key meals with the help of such nutrition. We are talking about breakfast and lunch. Nutrition should remain balanced. Otherwise, severe carbohydrate starvation will occur. Do not forget to absorb fats, without them the normal functioning of all body systems is impossible. When you eat your first meal, pay attention to slow-digesting foods. The best ones are those based on cereal crops. Which ones exactly depends on personal preference. A complete replacement of one of the meals is acceptable if we are talking about small snacks. Afternoon snack or dinner. But nothing more. It is best to use the drink together with another type of food in parallel.
• For regular sports activities, we recommend drinking the drink half an hour before training and 10 minutes after. In two doses, in approximately equal shares. Naturally, this aspect is more likely to benefit those who are gaining shape rather than losing weight. But we must not forget that nutrition and exercise always go together almost in tandem.
• How to take a protein shake for weight loss and can you drink it cold? Moreover, it is necessary. This is contraindicated for an athlete. Low temperatures will force the stomach to additionally heat food and waste valuable energy on this. If your goal is not Olympic gold, but only fat burning, then it is better to cool the drink just below room temperature. This is the optimal solution. Don't forget, there's no need to rush. You cannot drink the substance in one gulp in one breath. It is better to approach the process without haste. Drink in small sips with short intervals between them. In this case, assimilation will be as complete as possible.
• It is most logical to start this method with a single dose daily. You should not immediately switch to powerful dosages. If after a few days a visible effect appears and weight loss occurs, then you are doing everything right. And you don't need to change anything. If there are no clear results, then you need to contact specialists for additional advice to determine whether you did everything correctly.

Whey protein for weight loss

There are several factors that determine the form of the selected protein. These include price, protein content and digestibility.

Concentrate

The most affordable form of whey. The low price is due to the low degree of purification. The membranes allow fats and carbohydrates to pass through, but retain large proteins. The mixture is then dried to obtain a powder. Impurities are retained on the membranes. The advantage of the composition is its minimal impact on protein molecules. The content of milk carbohydrates in protein concentrate is not suitable for all people. Contains 60-85% pure protein and more fat and lactose.

Isolate

There are 2 cleaning technologies:

• microfiltration is a safe and reliable method;
• ion filtration method - produces high-quality cleaning. The effect of the resulting protein on the body has not been fully studied.

The presented option is optimal due to the ratio of price, quality and digestibility. A high degree of purification allows the resulting pure whey to be isolated. The product is easily absorbed by the body, since it practically does not contain lactose. Contains more than 85% protein.

The disadvantage of this option: during the filtration process, the protein molecules heat up and change their configuration. Many biologically active peptides lose most of their beneficial properties.

Hydrolyzate

As a result of hydrolysis, protein molecules break down into smaller particles. The protein enters the stomach practically broken down. The body does not need to expend energy to process it. This form of the additive undergoes even greater purification, which leads to excellent digestion of the product. A serving of the drink is absorbed in 20 minutes. The presented option has the highest cost. Protein content exceeds 90%.

How to choose a protein shake for weight loss and prepare it at home

There are both artificial and natural options. The first ones can be bought in the store, the second ones can be prepared independently at home.

Purchased mixtures are usually divided into three large groups:

• Soy . This is a very budget option. A good solution for those who are used to saving. The calorie content is very low, which makes it a good candidate for the role of assistant in losing unwanted weight. But it contains only half of natural proteins, the rest are less useful chemical elements.
• Serum based . Easily digestible, does not cause negative reactions, natural and healthy.
• Eggish . Not a bad option, but there is a common problem of personal intolerance.

The drink is prepared very easily and quickly; all you need is affordable ingredients and a blender.

How to take whey protein?

It is recommended to strictly adhere to the dosage. The cocktail is allowed to be consumed before bed. In this case, the muscles are saturated with all the nutrients included in the product.

For women

Cocktails are great for weight loss for girls who keep a food diary and calculate the caloric content of their diet. You will need to correctly calculate the calorie intake and level of physical activity. Protein should be ingested several times a day. Isolate slows down the absorption of fats and carbohydrates. The female body needs protein no less than the male body. In the absence of contraindications, the supplement will be beneficial for weight loss.

For men

Men often use whey protein for weight loss. It is important that in the process of losing extra pounds, muscle mass does not decrease. Protein does this job perfectly. It is recommended to monitor your diet while losing weight: a man should consume 20% less calories than he burns.

What are protein shakes for, when and how best to drink them

What is this drink? This is a pure protein extract that dissolves in water. It is created on the basis of protein, egg or milk, but in some cases soy is used.

Most people associate this concept not with shedding, but with gaining weight. One immediately imagines weightlifting athletes, loaded with muscles, lifting many kilogram weights. And attempts to choose such a system for weight loss seem absurd.

But in fact, the product helps to gain power and increase the size of muscle tissue. Fat burning occurs at the first stage, even before increasing muscle volume.

Commentary from a nutritionist at Elena Morozova’s Weight Loss Clinic

But there are also significant limitations. This is an unusual optimization of the diet and is clearly not low-calorie. The operating principle changes completely. The intake should be accompanied by increased activity. The best way is regular sports training. If you are hoping to lose weight with protein without changing your usual lifestyle, then it is better to immediately abandon this idea.

Why do they say that isolate is ideal for women?

Isolate is actively used for weight loss, but it is not the only means of solving the problem. The advantage of isolate is its rapid absorption. It is consumed immediately before training, unlike other types of supplements. Other types of proteins are no less effective, but each of them has its own characteristics. To improve appearance, you can use other types of protein, depending on the current task. Not all girls just want to lose weight. Many of them want to build muscle mass at the same time as getting rid of extra pounds.

What protein is best to drink at night?

When and what kind of protein can you drink?
A large amount of research has been conducted on whether it is possible to drink protein at night. One study showed that using the supplement after an evening workout caused protein levels to spike and then suddenly stop. The researchers concluded that insufficient amounts of supplements were used. If you are looking for a protein to choose, consider casein protein. It is not for nothing that it is called slow or night. It reduces morning appetite or slows down nighttime catabolism. If you drink a casein product in the evening, its synthesis in the muscles continues throughout the night. Muscle fibers are quickly restored, which accelerates their increase in volume and endurance. Soy product is recommended for use by those losing weight, and whey product, on the contrary, for weight gain.

Contraindications

• allergic reaction to the product;
• the body’s inability for some reason to process protein;
• renal failure;
• genetic predisposition to such diseases;
• infectious and inflammatory diseases of this organ;
• cardiovascular diseases;
• individual intolerance.

Intolerance is determined by the following symptoms:

• diarrhea;
• heartburn;
• increased gas formation;
• bloating;
• the appearance of a skin rash;
• nausea and vomiting.

In this case, the body rejects the product. You should either exclude the supplement from the diet or reduce the dose to a minimum value. Sometimes the body reacts negatively not to the protein itself, but to the additives included in the product. In these cases, drinking cocktails is prohibited (even in minimal quantities). Problems with taking the supplement often arise in case of gastrointestinal disorders (reduced secretion of gastric juice). It will be difficult for the body to cope with processing the product. There is a possibility of severe poisoning.

Which protein shake is best for weight loss: the best recipes

• Mix a couple of medium-sized tangerines with one teaspoon of flaxseed oil. Add about one hundred grams of low-fat kefir and 500 grams of soy milk. Beat the resulting substance in a blender.
• Mix and beat one medium kiwi fruit, 400 grams of soy milk and half a glass of kefir with a fat content of 2%. Add one or two teaspoons of flower honey to the resulting mixture.
• You can experiment with cocoa. In this case, replace the soy milk with low-fat cow's milk and combine it with a small amount of cottage cheese (up to 100 grams). You should add about 100 grams of water to dilute the consistency. Add cocoa to taste, around 50 grams.

It is difficult to say which of the proposed options is better. The final choice should be made only after the entire nutritional regimen has already been determined and a balanced diet has been formed.

Conclusions and recommendations

If the goal is a slim figure and defined muscles, then it is more effective to purchase isolate (if financial resources allow). The cost of the additive is determined by the quality of purification. A more affordable option involves reducing the carbohydrates and fats in your diet.

Practical recommendations:

• When deciding to improve your figure, you should correctly create a daily menu. Main meals are taken at least 3 times a day. Single servings contain a small amount of food. Protein is allowed to be consumed with food only at lunch.
• The drink is also recommended to be consumed during snacks, before and after training. After drinking the cocktail, do not eat for 2 hours.
• Protein takes fluid from the body, so it is recommended to monitor your water balance. With a calm pace of life, it is recommended to drink 2.5 liters of liquid per day. For people who regularly engage in sports, the value increases to 3.2 liters.
• The additive can be added to the following drinks: milk, juice, coffee, kefir, fruit drink, fermented baked milk. A cocktail of protein, chicken eggs and natural low-fat yogurt is healthy.
• Once you start using a protein supplement, it is not recommended to break the intake regimen.

Protein and Fat Burning

Protein powders are not all created equal, and research suggests that choosing the right protein source can help you lose weight. According to a 2013 study published in Nutrition Journal, both whey and rice protein stimulated fat loss over an eight-week trial period, "with no difference between the two groups."

In another study published in 2011 in the Journal of Nutrition, overweight subjects who drank whey twice a day and made no other changes to their diet or exercise lost more fat over a 23-week period. period than those who drank soy shakes twice daily.

Reducing calories

Evidence exists that cutting calories in your daily diet can enhance any protein powder that can impact fat loss. In 2008, the Journal of Nutrition and Metabolism published a study in which researchers compared fat loss in overweight patients who drank either two protein shakes per day or two low-protein drinks per day daily. After 12 weeks, the two groups lost about the same amount of weight, but the protein shake group lost significantly more fat and maintained muscle mass.

Protein from Dymatize

The manufacturer presents to athletes and those wishing to achieve the desired shape a casein type of protein - Elite Whey Protein. Judging by the reviews, sports nutrition has a lot of positive advantages:

• excellent digestibility;
• the presence of a large amount of prolonged protein;
• rapid achievement of results;
• good solubility;
• excellent taste.

The protein could be recommended for use by everyone who wants to lose weight, but the too high price does not suit some.

The company introduces another casein protein that has many positive reviews - 100% Casein. Among the advantages, it is worth noting that the body’s need for calcium is satisfied by 50% of the daily requirement when using the recommended dosage. The athletes also noticed that the action of the powder is prolonged, and the effect occurs very quickly. Among the disadvantages of the product, the high price is also noted.