The best protein for weight loss is the one that will work for you and lead to the desired weight loss.
Protein powders are a type of dietary supplement prepared from the extraction of proteins from various food sources. This protein is processed into a powder that you can mix with liquids to make a shake or smoothie.
They can do more than just build muscle, protein can also help you lose weight.
These powders as a convenient and tasty way to increase protein intake offer many benefits for weight loss – for example, appetite control.
1. Whey protein
Whey protein is probably the most popular protein powder today.
Whey is one of two milk proteins – the other is casein.
Because your body easily absorbs and absorbs whey protein, you often take it after exercise to build and rebuild muscle.
While many studies support the conventional use of whey protein to build muscle, many suggest it can help you lose weight. (1) (2)
An optimal diet of 100% whey gold standard contains 24 grams of whey protein per tablespoon (30 grams) and can help with both muscle accumulation and fat loss.
A review of nine studies found that overweight or obese people who took whey protein supplements lost more weight and gained more muscle mass than those who did not. (3)
Other health benefits include improving blood pressure, controlling blood sugar and cholesterol levels.
The benefits of weight loss stem primarily from the ability of whey protein to reduce appetite, making you feel fuller throughout the day. (4) (5)
2. Soy protein
Soy protein is one of the few plant proteins that contains all nine essential amino acids needed for human health.
As such, it is a high quality source of protein, which is the best weight loss protein for vegans or those who do not tolerate milk protein.
It has been shown to affect appetite.
In one study, men received pizza one hour after eating whey, soy, or egg protein. (6)
Although whey protein is associated with the greatest reduction in appetite, soy is more effective than egg white protein in reducing appetite and reducing calories consumed.
Soy protein has also been shown to be beneficial for women.
A randomized study found that postmenopausal women took 20 grams of soy or casein protein drink for three months. (7)
Those who consume soy lose more belly fat than those who drink casein, although the differences are not significant. (8)
Similarly, another study in men and women found that soy protein is comparable to other types of weight loss protein when used as part of a low-calorie substitute food. (9).
3. Casein proteins
Casein protein, another milk protein, is absorbed much more slowly than whey, but has many weight loss properties.
Casein protein forms cottage cheese when exposed to stomach acid. This means that your body needs a lot of time – usually 6-7 hours – to absorb and assimilate it.
However, a slow rate of casein absorption can help you eat less by reducing your appetite. (10)
In one study, 32 men consumed either a carbohydrate drink or casein, whey protein, eggs or peas 30 minutes before unlimited food. Researchers have found that casein has the greatest effect on satiety and leads to the least calories burned. (11)
However, not all studies agree.
In another study, people who ate whey protein 90 minutes before a buffet dinner reduced their appetite and ate fewer calories than those who ate casein. (5)
These results suggest that casein can be better than whey protein only if consumed 30 instead of 90 minutes before a meal. However, more research is needed to compare casein with whey and other protein powders.
Casein is also an excellent source of calcium.
For example, this Optimum casein protein – Nutrition Gold Standard 100% Casein – contains 60% of your daily calcium value per tablespoon (34 grams).
Several other studies have linked higher calcium intake to lower body weight, although this effect has not yet been observed in randomized controlled trials – the gold standard for scientific evidence. (12) (13) (14) (15)
4. Egg whites
If you don’t like or tolerate milk protein, egg white protein is a good alternative.
While the main nutrients of eggs are found in the yolk, egg whites are made only from egg whites – as the name suggests. (14)
It is formed by processing dehydrated proteins into powder.
Egg white protein products – like this NOW Sports Nutrition – go through a process called pasteurization.
This prevents salmonella and inactivates a protein called avidin, which binds to vitamin B biotin and prevents its absorption. (15)
The effect of egg white on appetite suppressants is not as strong as the effect of whey or casein – but research still shows that it can help you burn fewer calories and help you lose weight. (16)
5. Pea protein
Like soy protein, pea protein contains all nine essential amino acids, making it a complete protein.
However, the composition of pea protein is not comparable to protein powders based on dairy products, as it contains few certain essential amino acids.
Pea protein is hypoallergenic, so it is a safe choice for those with intolerance or allergies to milk, soy or eggs.
In addition, pea protein powder is a good alternative to plant-based milk protein for weight loss.
In a study examining protein and satiety, men consumed 20 grams of a carbohydrate drink or casein, whey, peas or egg protein 30 minutes before a meal, followed by pea protein. It shows a strong effect on lowering appetite, leading to the fact that participants generally consume fewer calories. (11)
Pea protein doesn’t taste like crushed peas, but it does have a weird taste that some people may not like.
if so, chocolate-flavored pea protein powder is available, which is much tastier.
Protein powders are just one of the means to lose weight
Calorie deficiency occurs when you consume fewer calories than you expend. You can achieve this by consuming fewer calories, consuming more calories through exercise, or a combination of both. (17)
Once you find a calorie deficit, you have some benefits to increase your protein intake, which protein powders can help you with.
Increasing your protein intake helps you lose weight by:
- Increasing the feeling of satiety: Protein helps you stay full longer, which allows you to eat less and lose weight. (18)
- Improve your metabolism: Compared to carbohydrates or fats, protein requires the most calories during digestion and absorption. Therefore, increasing protein intake can increase calorie burning. (19)
- Maintaining muscle mass: When you lose weight, you also lose fat and muscle. Eating enough protein – along with strength training – can help you maintain muscle and burn fat. (20)
Protein powders alone will not help you lose weight. They make your diet easier just by controlling your hunger.
The best protein for weight loss TOP 3 specific packages
If you go to Google and type in “the best protein powders for weight loss,” you’ll quickly find that there are hundreds, if not thousands, of different products on the market.
This list is compiled according to several key criteria, such as the quality of the ingredients used in the formulas, the taste and the overall effect of each powder.
Check them out below and choose the product that best suits your needs.
1. Huge whey protein
This complex whey protein formula contains 23 to 25.5 grams of complete protein, along with an added dose of 5 grams of branched-chain amino acids to help you feel full longer and burn fat throughout the day.
With only 2 grams of fat and no added sugars, one serving of Huge Whey contains only 120 calories. And yet, despite its lean formula, it is delicious.
2. Gold Standard 100% Whey from Optimum Nutrition
When you eat one serving of Gold Standard 100% Whey Protein Powder, you will benefit from more than 20 grams of complete protein and an additional 5.5 grams of branched chain amino acids. This makes it a great product for promoting weight loss.
3. ALLMAX Isoflex
This protein powder contains a whopping 27 grams of protein without one gram of fat or sugar. It is also completely free of soy and gluten, making it a great choice for athletes with food allergies. Isoflex is also available in a wide range of delicious flavors, including banana, chocolate, biscuits, and cream and strawberry.
How to use protein powder for weight loss?
Although there is no definitive rule on how to take protein powder, we recommend that you consume one or two tablespoons each day at breakfast or after exercise.
Time is of the essence, as your body consumes protein throughout the day, but most athletes like to follow a strict schedule to ensure they get the right doses.
Is protein safe for weight loss?
Yes, protein powder can be a useful tool for weight loss.
Protein powder is a low-calorie, high-protein supplement that can help you feel full for longer, leading to weight loss.
It is also an essential macronutrient needed to build and maintain muscle mass, which is important for weight loss. The more exercise and a healthy diet, the more effective it will be.