Leveraging Protein shakes for effective Weight Management

 

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We are mostly concerned about how much weights we have put on. After a heavy meal, we become worrisome on the weights that will be gained from such a meal. Even the very sight of the weighing machine indicating even the slightest gain in weight sometimes makes us so worried that we tend to give up eating partially or fully just so to lessen the little weight that we have gained.

Managing weight is not an easy task, as we are not regular and punctual in our eating habit. We tend to go for oily and fatty foods whenever we get a chance, as we are less resistant to such food. In India, we are very reluctant towards food and even a slightest chance of available oily and fatty food makes us jump for it. The sight and smell of samosa, kachori, jalebi, Gulab jamun, chicken dry fry or oily noodles and fried rice etc., makes our tongue licking and our mind racing towards these foods and we just want to grab a piece of it.

One of the ways, by which we try to maintain or manage our body weight is by doing exercise, either by doing physical exercise (at home or at gym) or by practicing yoga. Rigorous physical exercise burn our fats and we become satisfied by the very thought that we have lost some weight. However, apart from burning fats, we also need to build muscles, because muscle aids metabolism and energy production, building muscle is a great way to keep your metabolism healthy.

Weight loss is not always necessary and is not equal to being healthy. Health is more complex than the number on the scale, and not all weight loss methods are health-creating ones. One may go for extreme calorie restriction, however that may result in muscle loss in addition to fat loss. This loss of lean muscle may slow your metabolism, making it easier to regain weight once you go off the restrictive diet.

One of the easy strategies to manage weight is by using protein shakes. Eating sufficient amounts of protein, combined with strength training, may help prevent this muscle loss and resulting metabolic slowdown.

 What are protein shakes?

Protein shakes are beverages that are high in protein. They can vary greatly in protein quantity as well as other macronutrients and micronutrients.

There are pre-mixed protein shakes available that come packaged in liquid form, and there are protein powders that are meant to be mixed into liquid if creating a shake. Depending on your dietary preferences and goals, there are several types of protein powder to choose from.

Types of Protein Powder

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Some of the most popular types of protein powder are:

• Whey protein: quickly absorbed, dairy-based, and contains all nine essential amino acids.
• Casein protein: slowly absorbed, dairy-based, and provides all essential amino acids.
• Soy protein: plant-based and offers all essential amino acids, plus soy isoflavones that may provide some health benefits.
• Hemp protein: plant-based, contains all essential amino acids, rich in omega-3 and omega-6 fatty acids, and has a high arginine content.
• Rice protein: plant-based but lower in the essential amino acid lysine.
• Pea protein: plant-based and less allergenic alternative to soy and whey protein, though lower in the essential amino acids cysteine and methionine.

 Protein shakes benefits for weight management

Some studies find that consuming a higher than usual amount of protein in your diet may offer benefits. The IndianCouncil of Medical Research (ICMR) recommends that an average adult should consume about one gram of protein per kg of body weight every day. For example, eating or drinking products that are high in protein may help lower body fat, keep lean muscle, and lose weight.

Replacing meals with protein shakes may help to lower daily calories, which can help to lose weight. Protein helps with muscle building and repair. It also helps preserve muscle that may be lost during a weight loss diet.

As protein is filling, consuming it may result in a reduction of overall caloric intake. It is ideal for adults who wish to maintain or manage their weight without risking any nutritional deficiencies.

 One-meal replacement for effective weight management

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        Often in our hectic life it may not be feasible to try out different protein sources or prepare and implement a balanced diet for weight management. Thus, if a protein shake can provide most of the essential nutrients, including the required protein then it would be an effective replacement to one-meal replacement for effective weight management. Such a product, I personally would suggest the Bodykey Nutritious Delicious Shake Mix by Nutrilite (an Amway product), which is delectable formula food that acts as a one-meal replacement for effective weight management. It is ideal for adults who wish to maintain or manage their weight without risking any nutritional deficiencies. One can use it, as recommended by consulting a dietician or physician. Bodykey Nutritious Delicious Shake Mix provides protein, fiber, and 22 different vitamins and minerals available in a single healthy meal. It is a natural product and absolutely safe and healthy for consumption.

In total, Weight loss is not always the most optimal goal when it comes to health, but if you want to lose weight, protein shakes may be helpful. But it is also essential that other macronutrients are also consumed else it would lead to nutrient imbalance in the body. Adding other highly nutritious foods to protein shakes can help to obtain more fiber, antioxidants, vitamins, andminerals. It is also equally important to consult with your doctor as they may have specific recommendations or warnings, depending on the health condition, other existing ailment and the other medicines that a person has been consuming regularly. They can help you make a diet plan that help to meet your goals without taking any unnecessary risks.