A protein shake can provide a nutritious, convenient, and relatively low calorie breakfast or snack for everyone, particularly those who want to lose weight …
Artificially flavored. 14 servings. Pick 2 shakes a day. 3 snacks, 2 Slim-Fast meal bars or shakes plus 1 sensible meal. 200 calories per serving as prepared. A simple daily plan to help you get results and lose weight now! Pick 3 nourishing snacks a day: fruit, veggies or a Slim-Fast 100 calorie snack bar. Choose 2 Slim-Fast 180-200 calorie shakes or meal bars. Have 1 sensible 500 calorie meal.
Best Protein Powder for Weight Loss
A protein shake can provide a nutritious, convenient, and relatively low calorie breakfast or snack for everyone, particularly those who want to lose weight while conserving their lean body mass or their muscle. Please note that pregnant or lactating women, individuals with kidney disease and children under twelve should consult a physician before using protein supplements. Shake powders can be easily modified with additions, such as probiotics, leafy greens, chia seeds, and then mixed with water as an excellent morning meal replacement.
Particularly for busy commuters early in the morning, who have to get up before dawn, to make their trip to work. Conversely, for those attempting to gain weight, the shake can be boosted with the addition of nut butters, fruit, non-dairy beverages for extra high quality calories, particularly after exercise.
This is the best time to try to put muscle mass on. It's an excellent tool for blood sugar balancing mid afternoon to help those working longer hours and eating dinner later. The big question is which shake do you use? The variety and number of shakes on the market is mind-numbing so let's try to break them down the three main categories.
Whey, soy, or rice. Typically rice with a pea blend as well. Whey protein shakes we'll talk about first. They typically contain more protein per serving than vegan or soy shakes, which may be an advantage for a larger or a muscular person. Particularly men here. When choosing a whey shake however it is important to know the source of the whey.
Consumer Reports conducted an extensive review of several whey shakes in 2010 and found that many popular brands were contaminated with heavy metals. These were arsenic, cadmium, lead, and mercury in amounts that exceeded the maximum limits proposed by the U. S. Pharmacopeia for dietary supplements. Historically the purest whey sources have been found in organic farms in the United States and New Zealand.
The manufacturer who refuses to disclose the source of the whey is probably not from either of those two places. In our office we choose to source all of our whey products from US organic farms or New Zealand. Whey shakes then have a creamier texture than vegan shakes which may have greater appeal to the texture sensitive individual.
Soy protein shakes, while providing adequate amounts of protein, are often poorly tolerated and produce uncomfortable digestive symptoms in many people. Another concern with soy products is the fact that most of the soy in the United States is now genetically modified, the implications of which remain unseen.
So choosing the soy shake, find an organic brand, as this usually means that the soy had not been genetically modified. Rice protein or pea rice combinations tend to be better tolerated and the most hypoallergenic of all three. This can be an important consideration for people with Celiac Disease or non-Celiac gluten sensitivity.
That is you don't have the full blown disease diagnosed by a gastroenterologist, but you have intolerance of celiac products, gluten products, typically from grains. Frequently, these people have coexisting allergies to soy, fructose, dairy and many other proteins. While these foods can cause gas, bloating, cramping and loose stools or diarrhea in a sensitive person, rice and pea protein powders tend to be more easily palatable.
Pea protein is also an excellent source of dietary iron. Rice protein isolate has been found by researchers to be comparable to equal doses of whey protein isolate in building lean body mass especially when taken after exercise. This reduces fat and aids athletic recovery. The vegan formula used in our office contains rice protein and a highly digestible pea protein which together creates the perfect or complete protein for a human being, that is, contains all the essentials amino acids required to support human biological functions.
Regardless of the protein source you choose, there are other considerations. A common mistake made by those wanting to lose weight by adding protein shakes to their daily intake, is to add lots of healthy fruit, that is sugar, to the shake or to mix it with milk, dairy or otherwise rather than water.
Any additions to your shake should be a non-caloric. For example a probiotic, a few drops of a flavored extract or a fiber supplement, or a minimally caloric such as chia seeds, also read labels, most of the shakes available over the counter contain one or more artificial sweetener, such as aspartame, acesulfame and a sucralose.
Choose a product that is not artificially sweetened or contains lots of chemical additives. You can read that on the label. Ideally it should be free of fructose which has been found in some contribute to visceral fat, elevated triglycerides and sometimes fatty liver.