There’s a lot of noise on the market about magical remedies for weight gain– how can you know which to trust? Read on to learn why protein supplements are a safe solution for people who want to stay slim.
No matter your size, outside pressure to maintain a slender, toned physique seems constant—and it comes from everywhere. There are fitness influencers touting exercise programs, gyms with personal trainers, nutritionists pedaling special diets, and authors penning books on an endless stream of dietary trends, among them keto, paleo, low-carb, no-carb, and more.
Exercise is a fairly straightforward weight loss strategy, and certainly yields a bevy of positive results, as it’s a surefire way to move your lifestyle in a healthier direction (if you’re not over-exerting yourself, thus putting your bones and muscles at risk). Likewise, while certain diets won’t be for everyone—keto and paleo, for instance, could require drastic revisions to your daily meal plans—choosing food more intentionally and eating it with purpose is bound to produce results over time, especially when combined with exercise.
Then, and much more insidious, there are the various supplements and topical treatments aimed at weight loss, whose hawkers claim will melt fat off the body—with no extra work from you! While weight loss scams come in all shapes and sizes, there are some regularly-used false promises that you can look out for, among them losing 30 pounds in 30 days; claiming that you can lose weight without any dieting or exercise; and assuring that you don’t have to carefully monitor what you eat to lose weight. That said, some supplements can assist you, should you be looking to slim down or maintain existing physical health.
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Stay Slim With These Super Supplements: How Protein Can Help is an original (AthleticInsightNews) article.
A science-backed supplement for weight loss
Among the supplements geared toward weight loss currently on the market are those that emphasize protein. These supplements come in a variety of formats—there are protein powders, capsules, and liquids, with the most commonly found protein supplements coming in powder form. Why turn to protein for weight loss? Well, there are a great number of reasons, all of which have some serious research to back them up.
How protein can encourage weight loss
Increasing your protein intake can help boost your metabolism, reduce your appetite, and regulate certain hormones that influence weight. When you lose weight, you’re also at risk of losing muscle mass (which burns far more calories than fat) and lowering your metabolic rate. This ultimately means that over time, your body will burn fewer calories than it did when you were at a heavier weight.
Maintaining a higher muscle mass can help keep your metabolic rate high, and protein is key to preventing muscle loss. By upping your protein intake, you’ll also benefit from increased levels of the appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin, as well as decreased levels of the hunger hormone ghrelin. Altogether, this means a healthy, educated diet (together with exercise) can have even more impactful results.
Protein is easy to incorporate into a daily routine
So, perhaps protein sounds like something you’d like to fold into your weight loss program. Where to begin? Unlike some other weight loss methods, which can be rather intrusive to a schedule and may require a great deal of effort, protein supplements are a simple addition. If you’re not looking to adopt a protein-heavy diet, which can be difficult depending on your existing meal plan, protein supplements introduce easier ways to get that essential molecule into your body.
Protein powders can be blended into shakes, which can replace meals entirely or supplement them, and be used for pre- or post-workout boosts. Protein supplements are also far more efficient—you don’t have to dedicate a considerable amount of time to reap the benefits. If, however, you enjoy making meals, protein powder can be added to pancake mix or other mix-based foods to pack a major protein punch into whatever dishes you enjoy most.
Different types of protein
While some weight loss supplements can be harmful, containing ingredients that are ineffective, dangerous, or even illegal, protein is a naturally occurring substance that comes from a variety of wholesome sources. Whey and casein proteins are dairy-based options that contain all nine essential amino acids; soy, hemp, rice, and pea proteins are all plant-based and contain varying levels of essential amino acids. Some protein supplements will combine different types of protein for more benefits—plant-based brands, for instance, may combine various types to up the amino acid profile while mixing whey and casein proteins can lead to immediate and more long-term effects on muscle synthesis, as whey protein is fast-absorbing, and casein protein is slow-absorbing.
When deciding between plant- and dairy-based proteins, there are a handful of factors to consider beyond whether or not you eat animal products. For one, plant-based proteins are typically lower in saturated fat and cholesterol, and they’re easier for the stomach to break down. While this may be a boon for many, a major benefit of taking whey or casein proteins is the concentration of protein within each—it’s far greater than that found within plant-based proteins. Dairy-based proteins are also generally less expensive than their plant-based counterparts, as they’re both better established in the market, and more easily harvested in large quantities than plant proteins.
Picking a protein supplement
Even as dairy-based proteins dominate, if you decide on a plant-based protein there are a growing wealth of options. Among them is Healthy Truth’s Organic Strawberry Plant-Based Protein Powder, which packs in a whopping 22 grams of protein per serving. The powder contains a proprietary blend of brown rice protein, pea protein, and sacha inchi protein, as well as an adaptogen and prebiotic blend of ashwagandha, maca, and inulin. Together, the adaptogens and prebiotics help the body cope with stress, boost endurance, and bolster the body’s fiber content.
Healthy Truth is also dedicated to providing organic products for its consumers—its protein powders are free from artificial colors and preservatives in addition to being sustainably sourced. “We strive to use natural and organic ingredients that are free from GMOs, pesticides, and other harmful chemicals so that our customers can trust that they are getting the highest quality product for their health and wellness journey,” says Healthy Truth founder Bruce Namenson, who was inspired to create the company after noticing a plant-based protein deficit in the market. Today, Healthy Truth offers a variety of plant-based protein powders, as well as protein bars, superfood snacks, and nuts.
Protein supplements may be a simple weight-loss solution for you
If you want an extra push in your weight loss journey, protein supplements may provide just that. While a healthy diet and targeted exercise program can work wonders, protein supplements may prevent the dreaded “plateau”—when your body stops shedding pounds, seemingly for no good reason—as they can keep muscle intact and may help prevent fat from taking hold. The best part is, protein supplements don’t necessarily mean you have to take drastic action—they’re a simple add, with low risk and potentially high reward.
For further reading:
Healthline: How Protein Can Help You Lose Weight Naturally
Cleveland Clinic Health Essentials: 4 Ways Protein Can Help You Shed Pounds
The Malaysian Journal of Medical Sciences: Weight Loss Supplements: Boon or Bane?
Miami Herald: Plant-Based Protein vs Whey: How Do They Compare?
Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.
Regarding Nutritional Supplements Or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.
