Would you like to know more about the anti-fat impact of different protein powders? Nutrimuscle invites you to learn more about protein powder and its effect on weight loss.
How to lose weight with protein?
Whether you're athletic or sedentary, a protein-based diet can help you shed extra pounds and fat. We explain to you how, thanks to various mechanisms of action on the body, proteins are your allies in your objectives of cutting.
Why protein can help you lose weight
Proteins have a thermogenic effect
The thermogenic effect is the waste of calories in the form of heat. During the process of digestion and metabolization of food, our body consumes energy. This is why certain foods that are difficult to digest, such as proteins, burn calories.
One study (1) compared the thermogenic effect of proteins with that of carbohydrates. Both men and women received either a high protein meal (50% of calorie intake) or a high carbohydrate meal (95% of calorie intake). Result, the thermogenic effect of proteins was 14% against only 6% for carbohydrates.
In conclusion, eating protein allows you to waste more calories and burn more fat than with carbohydrates. So, with equal caloric intake, you can lose weight faster thanks to proteins.
Proteins elevate metabolism
Most slimming diets cause weight loss by increasing catabolism (the destruction of muscle). To succeed on a diet that preserves muscle and fights fat, you must, on the contrary, raise your metabolism. Proteins are therefore foods that should not be neglected.
Indeed, proteins supply the muscles with amino acids and thus make it possible to fight against the destruction of muscle fibers (catabolism) and to stimulate their growth (anabolism). By promoting anabolism and limiting catabolism, protein elevates your metabolism and therefore increases the rate at which you burn fat.
Protein has an appetite suppressant effect
Eating protein helps modulate the hormones that control the level of appetite: leptin and ghrelin. Proteins therefore provide a greater effect of satiety than other foods. In summary, eating protein helps you reduce your caloric intake.
Which protein to choose for weight loss
Fast proteins: whey and whey isolate
These proteins are said to be fast because they are quickly assimilated and digested by the body. These are proteins derived directly from cow's milk. Whey or whey concentrate contains 80% protein. Whey isolate is obtained by a cold ultrafiltration process contains 90% protein.
These proteins are ideal after training to prevent the catabolism caused by an intense session and to stimulate anabolism quickly over a short period of time. Whey and whey isolate thus raise the metabolism, allowing better fat burning. These proteins are interesting in order to better recover between frequent workouts. They do not provide a satiety effect, so they are ideal if you want to eat immediately after your session.
Slow proteins: micellar casein and egg protein
Micellar casein, the solid part of milk, is a protein whose assimilation is much slower than that of whey. It supplies the muscles with amino acids in a constant and prolonged manner. This then makes it possible to maintain a high anabolic level over a long period of time and to burn more fat over this period. In summary, you keep your muscles while burning more fat.
Micellar casein digests slowly and has a powerful appetite suppressant effect, so it is ideal if you want to space your meals further apart. It also moderates the appetite, which helps you in your weight loss. If you want to take a protein when you wake up, at lunch or at bedtime, micellar casein is the protein to go for.
Egg protein, like casein, is assimilated and digested slowly. It also has a stuffing effect, ideal for losing extra pounds. It provides a great source of amino acids to the muscles over a long period of time and keeps your anabolism at a high level. It is an ideal protein for those who cannot tolerate milk.
If you want to combine the benefits of whey and casein in a single protein, the protimuscle is ideal. It allows rapid assimilation with whey then prolonged thanks to casein. This versatile protein allows you to maintain your muscle mass and its appetite suppressant effect allows you to space out your meals more and eat less during the next meal. This makes it a very interesting protein for weight loss purposes.
(1) Acheson KJ. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr 2011;93 525-534