Most of us are aware that drinking too many caffeinated beverages can cause weight gain, but did you know that consuming protein shakes can do the same?
While the results may vary person to person, many people have noticed that drinking a protein shake a day can help them lose weight.
How many protein shakes should you drink a day? To find out, we examined the research on this topic and then broke down the results in a neat infographic. Take a look and find out how many shakes you need to drink to lose weight effectively.
The Facts About Protein Shakes And Weight Loss
First off, let’s examine the research on protein shakes and weight loss. This review will look at over 70 studies that examined the relationship between protein shakes and weight loss.
Overall, the evidence suggests that drinking protein shakes can help people lose weight. However, the amount and type of protein shake that you need to drink to achieve weight loss varies from person to person. When taken in conjunction with a healthy diet and lifestyle, the right amount of protein shakes may be all you need to see weight loss benefits.
How Does Protein Ingestion Affect Your Weight?
Protein is critical for human nutrition, and there are numerous health benefits associated with consuming it. When you eat protein, your body will break it down into essential amino acids that it cannot make itself. These amino acids will be used by the body for growth and repair, which could explain why protein shakes are often taken by professional athletes and bodybuilders as part of their diet.
When you drink a protein shake, it is broken down into peptides and glucose before being digested into useable nutrients by the small intestine. These nutrients will then be absorbed into the bloodstream and distributed to the organs for use. While the overall effect of drinking a protein shake is positive, the type of protein you consume can affect how this affects your weight. Proteins in animal products may increase appetite and cause you to eat more, while plant-based proteins may have the opposite effect. This means that the type of protein you consume can determine how much weight you lose when taking a shake.
What Is The Optimal Diet For Taking A Shake?
If you are looking to lose weight, it’s a good idea to consult with a nutritionist or dietitian to get advice on what kind of diet will be most effective for you. Many people who take protein shakes experience weight loss because they follow a diet low in carbohydrates and high in protein and fats. While there is no exact science to determining how much protein you need to eat to lose weight, the general recommendation is to consume about 0.8 to 1 gram of protein per kilogram of bodyweight.
There are varying opinions as to whether or not you should combine a diet rich in veggies with a diet rich in meat to maximize weight loss. One good rule of thumb is to consume about five times as much vegetables as meat to maximize weight loss benefits.
How Many Servings Should You Have?
Many people who drink protein shakes regularly have varied opinions on how many servings they need to have to see maximum results. Some say two or three servings a day are all you need, while others say five or six are sufficient. If you are wanting to lose weight, it is a good idea to have a mixture of both opinions and have an allotted serving size that you work towards achieving. Many people who take a protein shake daily have found that having a moderate serving about three times a day results in the greatest weight loss benefits. Having more than this and risking overconsumption could result in weight gain instead of weight loss.
Is There A Specific Type Of Protein Shake That You Should Drink?
When you are trying to lose weight, it is a good idea to drink a shake that is high in proteins and low in carbohydrates. Several decent studies have shown that protein shakes that are high in both leucineand vitamin B6 may be the best option for weight loss. These amino acids will be incorporated into proteins and stimulate muscle growth in the body. Several studies have also shown that vitamin B6 may be an essential nutrient for weight loss and muscle growth, so combining these nutrients in a delicious shake could be the perfect way to lose weight.
Other types of protein shakes could be good for people who want to gain muscle mass, but they should be low in carbohydrates and high in proteins to avoid any adverse effects on the body. One such shake that is both high in proteins and low in carbohydrates is Plant Based Performance Protein. This kind of shake promotes human health and energy while helping to reduce fat deposits in the body. If you want to lose weight and boost your performance, drinking a protein shake could be the perfect solution.
Of course, you should consult with a medical professional or nutritionist to get advice on which protein shake will be best suited for your personal health needs and goals. Not all proteins shakes are created equal, and it’s important to find the right one for you.