The human body is a marvelously complex machine. A range of intricate systems and functions work together in harmony, so if you do your research and strike the right balance it's absolutely possible to lose fat and gain muscle at the same time.
This is not a simple process, though, and you've got to use all of the tools that are available to you. That includes protein shakes. In this post, we'll explore what are the benefits of drinking protein shakes and then take a look at some high-protein, low-carb shakes.
Why It's Possible To Lose Fat But Gain Weight
It is very difficult to simultaneously lose fat while gaining muscle, but it is theoretically possible.
This process is so difficult because your body needs to be in a calorie deficit to lose weight, but this often means that your body will burn muscle first.
You can remedy this, though, by increasing the amount of protein that you incorporate into your diet. Protein helps you to build and maintain muscle, so you can lose fat but gain muscle mass at the same time. Protein also improves the efficiency of your metabolism, which can make it easier for you to burn fat.
You have to be very deliberate in your protein consumption, though, and make sure that you're getting the appropriate amounts from the right sources. Many people who are trying to lose fat but gain muscle turn to protein shakes.
Benefits of High Protein Shakes
There are lots of reasons to take high-protein shakes. Here's a look at some of the key benefits that you could enjoy if you decide to incorporate protein shakes into your diet.
Lose weight more effectively
A host of studies have demonstrated that a high-protein diet can help a person to lose more fat - particularly from the belly area.
One particular study compared two groups of people and provided one with 30% of their calories from protein and the other with 15% of their calories from protein. The first group burned 8.1 lbs more than the group with just 15% of their calories coming from protein.
This means that protein is a great tool if you are trying to burn fat while building muscle.
Retain your muscle
Most weight-loss diets cause people to lose muscle. That muscle tissue is often some of the first tissue to be burned by the body while it is in a calorie deficit, which causes the metabolism to slow down. This means that it becomes difficult for people to hit their weight loss goals and it also means that people quickly put weight back on once they ease off their diet.
Protein is very important if you're trying to lose weight, given that studies have shown it can make muscle maintenance three and a half times more efficient. If you are trying to lose weight, you should absolutely include sufficient amounts of protein in your diet.
Suppress your appetite
Protein is great if you're trying to lose weight, given that it can help you to feel full for longer. This means that if you eat the appropriate amount of protein, you will avoid the over-consumption of other foods over the course of the day.
Protein's ability to satiate your appetite can help you to eliminate the feelings of hunger that may otherwise have caused you to eat too much.
Burn more calories
Protein can inspire muscle growth and help you to become stronger. It is a fact that muscle burns more calories than fat, so the more muscle you have the more active your metabolism becomes. This means that a person with more muscle mass burns calories quicker.
If you use protein to increase your muscle mass, you'll find it easier to burn through calories and eliminate fat.
There are lots of different proteins out there, each providing a unique range of benefits and characteristics.
Whey protein comes from the liquid part of milk that is separated from the rest of the milk during the production of cheese. This raw liquid is adjusted over a long and complex process.
Flavors are often added to the protein, given that whey does not taste that nice. Whey protein often comes in powdered forms that are infused with fruit and chocolate flavors.
Around 100 grams of whey protein should provide you with close to 10 grams of protein. This will vary, though, according to the whey protein product that you decide to use.
Whey protein is used by people hoping to lose weight or boost their protein intake. It is also one of the most popular proteins for bodybuilders. This is because the protein contains a rich variety of essential amino acids that are absorbed quickly by the body. This helps people to increase their strength, burn body fat, and gain muscle all at the same time.
Whey protein isn't always appropriate, though. It is not suitable for vegans and some people with lactose intolerance may find that it makes them poorly.
This is where hemp protein enters the mix - one of the most popular plant-based proteins. It is extracted from hemp seeds that are ground together into a fine powder. That powder is then used by athletes, bodybuilders and everyday people who are trying to increase their muscle mass.
The protein content of various hemp powder products will vary, but you can expect to get around 20 grams of protein per serving.
Hemp protein is a vegan-friendly protein that also includes a range of essential amino acids. It also includes minerals, healthy fats, and fiber. These qualities mean that many people find hemp protein easy to digest. As an added bonus, the inclusion of natural unsaturated fats can help to improve your heart health.
Meat is a key source of protein, but vegans and vegetarians still have a host of protein options that are free from animal products.
Plant-based proteins are natural and contain a lot of the essential amino acids that the human body needs. As an added benefit, plant-based sources of protein contain fewer calories than animal products, making it easier for you to maintain a healthy weight.
Soy products are a very popular source of protein for vegans. That category includes tofu, edamame, and tempeh. These ingredients contain significant amounts of protein per serving.
Lentils and chickpeas are other important sources of protein. Both of these are very high in protein and also deliver a lot of key nutrients. These foods are also rich in fiber, giving you a helping hand when it comes to maintaining your digestive health.
Peanuts and almonds are loaded with healthy fats and vitamins. Both of these nuts contain huge amounts of protein per serving, but they do need to be eaten in moderation.
As you can see, there are lots of sources of protein while enjoying a vegan diet. This means that vegans often find it easier to burn fat while building muscle - if they hit the appropriate quantities of protein.
Yellow peas are high in protein and they are also an important source of iron. This means that the peas are a great way to build muscle, improve your heart health, and lose excess weight.
You will find that just 20 grams of pea protein powder provide you with 15 grams of protein.
This is the reason that lots of people consume pea protein powder - a beige powder that is made by isolating protein from within ground yellow peas. There is a range of benefits to taking this high-quality protein source beyond its high level of protein.
Those benefits include its high iron content and the inclusion of all nine essential amino acids. If you find that the above sources of protein do not work for you for whatever reason - from allergies to conflicts with your dietary choices - pea protein is an excellent alternative.