Weight Loss Effects of a High Protein Diet
Eating a diet high in protein can help you lose weight in several ways, including 2
- Increases satiety (a feeling of fullness)
- Decreases hunger and appetite
- Helps preserve lean muscle while dieting
- Supports a healthy metabolism
Studies on Protein and Weight Loss
Calorie restriction may result in lean muscle loss, slowing your metabolism and making you more likely to gain weight after you go off the calorie-restricted diet.3
Studies show that eating more than the recommended daily amount of protein helps decrease fat while preserving muscle tissue, whether you are eating a standard or a low-calorie diet.2 Long-term clinical trials indicate that a high-protein diet prevents weight regain after weight loss.2
A small 2015 study found that a high-protein breakfast helped women eat fewer calories throughout the day than those who ate a low-protein breakfast.3
Best Protein Powder for Women’s Weight Loss
A protein powder shake is an easy way to increase your protein intake, but not all protein powders are the same. They contain a range of protein sources and compositions.
On average, women should consume at least 45 grams of protein daily.4 However, a review study found that women should have at least 25 to 30 grams of protein per meal to boost weight loss (89-119 grams of protein per day).5 It’s essential to ensure protein powder has sufficient protein, particularly if you are using meal-replacement protein shakes.
The best protein powder for weight loss female or male, depends on various factors, including:
- Personal preference – taste, ingredients, mixability, and other factors
- Dietary factors – such as lactose intolerance
- Protein content – more protein may be preferable for a meal replacement vs. a supplemental shake
Consulting with a nutritionist or other healthcare provider may help you determine the right type of protein powder for your individual needs.
The table below provides an overview of various types of protein powders.
*Typically, fast-absorbing is better than slow-absorbing protein powder for boosting muscle building after exercise. Fast-absorbing protein will also make you feel full quicker than the slow-absorbing type.
**You can compensate for low methionine amino acid levels by including other methionine-rich foods, like eggs, poultry, port, beef, or brown rice.
***Isoflavones may help fight cancer or help prevent heart disease.
Factors That Affect Protein Needs
Several factors influence how much protein you need and the best protein powder for weight loss, including:
- How physically active you are
- Your diet (e.g., how much protein you consume each day)
- The type of workouts you do (more protein is needed for muscle building)
- The quality of the protein powder (organic vs. non-organic, whether it offers complete—all nine essential amino acids—or incomplete proteins, and other factors)
Conclusion
If you want to boost your weight-loss efforts, you may be interested in learning about a telehealth clinic called Invigor Medical. Invigor Medical is a national online wellness clinic that offers weight loss programs.
Our services include online consultations with licensed physicians and science-backed, prescription weight loss medication for qualified people.
We make it simple to get started with our programs. Fill out an online form, select the program you’d like, consult with one of our physicians online, and if approved, one of our partnered pharmacies will send you your prescription and supplies. Learn more about Invigor Medical’s weight loss program and how to sign up today.
Frequently Asked Questions
Which protein is best for women’s weight loss?
Whey protein isolate is often considered the best protein for women’s weight loss due to its high protein content, low calorie and fat content, and ability to support muscle growth and recovery while promoting satiety. Additionally, pea protein and soy protein can be good alternatives for women looking for plant-based options.
What protein powder is best for losing weight?
Whey protein isolate and casein protein are popular choices for losing weight due to their high protein content, low carbohydrate and fat content, and ability to promote satiety and muscle recovery. Additionally, protein powders with added ingredients like fiber or thermogenic compounds may further support weight loss efforts.
Which protein is best for belly fat loss?
While no specific protein powder targets belly fat loss exclusively, whey protein isolate and casein protein can be effective choices for overall weight loss, including reducing belly fat. These protein powders help promote satiety, support muscle growth, and aid in fat loss when combined with a balanced diet and regular exercise.
What type of protein powder is best for females?
The best protein powder for females depends on individual preferences, dietary restrictions, and fitness goals. Whey protein isolate, casein protein, pea protein, and soy protein are all suitable options for women, with whey protein isolate being particularly popular for its high protein content and fast absorption rate. Ultimately, choosing the right protein powder involves considering factors such as taste, texture, nutritional profile, and ingredient quality.
