Powder to lose weight: what to think of high protein powders?
Proteins are currently on the rise. The advent of “healthy” lifestyles, the new popularity of fitness and bodybuilding and the growing success of high-protein diets (Dukan, Keto, Atkins, low carb) have strongly contributed to this. They are therefore available in all forms with, at the top of the list, their freeze-dried version. But what about this type of “powder to lose weight”? Are protein powders the guarantee of real weight loss?
What is a protein powder?
A protein powder is adietary supplementcharacterized byits high concentration of proteins. It is a substance withvery high nutritional value, butnot a doping product – a misconception associated with its great popularity amongbodybuilding enthusiasts. Just likeprotein bars, these powders are made from different sources of protein:
- whey protein, derived from whey, the residual liquid part of milk coagulation, known for its very high amino acid content;
- casein, also derived from milk;
- albumin, extracted from egg white, devoid of lipids;
- beef protein, in principle derived from the animal’s muscles (but not always!);
- rice protein, derived from brown rice and favorable to lactose andgluten intolerant;
- pea protein, which has the advantage of beingdigestible, hypoallergenic and rich in fiber;
- soy protein, a classic alternative to animal protein, but sometimes poorly absorbable;
- hemp protein, less concentrated in protein than soy or pea, but less processed and rich in omega-3.
In general, high protein powders also containadditives:
- Thickeners ;
- anticoagulants (to maintain their powdery texture);
- sweeteners (the addition of sugar is avoided);
- vitaminsand minerals ;
- dehydrated plants in powder form – “greens”;
- Creatine additives, lipids, amino acids…
Weight loss powder can also be declined under the name “meal replacement”. It is then no longer a nutritional supplement but aims to replace purely and simply a meal.
Does this type of powder allow you to lose weight?
The answer deserves nuance. At present, proteins are erected as the essential macronutrients for weight loss. But the reality is more complex and needs clarification.
It seems important to remember that Protein are essential for the body to maintain good health. Indeed, the proteins and amino acids they contain participate in many physiological functions:
- they contribute to the proper constitution and movement of cells in the body;
- they allow the body to manufacture EssentialEnzymes;
- they ensure the protection of cells against infectious and pathogenic agents ;
- They participate in hormonal regulation …
Protein therefore contributes to muscle, tissue and immune health .
Moreover, we cannot say stricto sensu that proteins allow you to lose weighttag. Weight loss can only be achieved if you act on two levers:increase your energy expenditure , through the practice of Physical Activity , and reduce your caloric intake , by implementing a slightly Hypocaloric diet .
That being said, it must be recognized that taking protein, through Food or powder consumption, has several advantages when you want to lose weight:
- they are satiating and promote the feeling of satiety , which is faster and longer lasting;
- they take a long time to digest (complex molecules), so much so that they soothe cravings for Snacking and small cravings;
- they contribute to maintaining the density and proper functioning of the muscle mass;
- they thus have a positive influence on the, both , both by keeping the muscles afloat and by acting on thermogenesis (energy spent to digest food and metabolize nutrients).
To sum up: the consumption of protein powder alone is not enough to lose weighttag. Without lifestyle and dietary measures, combining regular and long-term sports activity and a balanced, varied and slightly low-calorie diet, it is impossible to lose weight.
Protein powder: which one to choose?
You can completely consider protein supplementation, via a powder, with a view to weight loss. However, this consumption must be taken into account in your total daily nutritional intake.
But how to choose your powder to lose weight? Several criteria come into play:
- origin, plant or animal – it’s all a matter of preference, knowing that vegetable proteins are more digestible than animal proteins, but less assimilable;
- food tolerances, because those allergic to gluten or lactose will not be able to use all powders;
- the manufacturing process, as not all of them guarantee the same product purity or protein content;
- the protein content, which depends both on the chosen protein source and on the manufacture of the powder. In fact, a minimum content of 70% is expected;
- the quality of the protein, which is determined by 4 factors: the efficiency ratio or PER (ability to gain muscle), the net use of the protein or NPU (amount of protein that the powder makes available to the body), the biological value or BV (amount of protein incorporated into the body’s proteins) and the quantity and quality of amino acids provided;
- thecarbohydrateand fat content, which must be as low as possible;
- The flavor, because even if you consume a dietary supplement such as a powder to lose weight, as much as you like!
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.