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Author: Leila Tan|Updated: 23 July 2024
You may have heard that protein shake can be a quick and easy way to lose weight. These are drinks with a lot of protein, usually from whey, soy, pea, or other sources. They say they will make you feel full, speed up your metabolism, and keep your muscle mass while you lose fat. But do they really help you lose weight? Or are they just another trend that will leave you hungry and disappointed? In this article, we'll talk about the pros and cons of protein shakes for weight loss and give you some tips on how to use them wisely.
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Types of Protein Powder You Should Know
On the Singaporean market, you can buy different kinds of protein shakes, depending on your diet, fitness goals, and budget. Here are some common kinds of protein shakes and what they can do for you:
Whey protein
Whey protein comes from cow's milk and is the most popular type of protein shake. Whey protein powder breaks down quickly and has a lot of branched-chain amino acids (BCAAs), which are important for muscle growth and repair. Whey protein can also help you lose weight because it can make you feel less hungry and speed up your metabolism. But people who can't handle lactose or are allergic to dairy products might not be able to use whey protein.
Vegan protein
This is a plant-based alternative to whey protein that works for vegans, vegetarians, and people with dairy allergies or sensitivities. Vegan protein comes from things like soy, pea, rice, hemp, and quinoa. Even though vegan protein has less BCAAs than whey protein, it can still provide enough protein for building and maintaining muscle. Vegan protein can also be good for you because it is full of fibre, antioxidants, and minerals.
Isolate protein
Isolate protein is a type of whey protein that has been processed more to remove most of the carbohydrates and fats, leaving a higher percentage of pure protein. Isolate protein is great for people who want to increase their protein intake without adding more calories or carbs. Isolated protein can also be easier to digest and absorb than whey concentrate or blend.
Hydrolysed protein
Hydrolysed protein is another type of whey protein that has been broken down into smaller pieces by enzymes or acids. This makes it even easier to digest and more bioavailable than isolate protein. Hydrolyzed protein can help people who want to recover their muscles faster and feel less sore after working out hard. However, hydrolyzed protein can be more expensive and have a bitter taste than other types of whey protein.
Casein protein
Casein protein is another type of protein that comes from cow's milk. Unlike whey protein, casein protein digests slowly and forms a gel-like substance in the stomach. Casein protein can release amino acids slowly over several hours. This makes it a good choice to take before bed or in between meals to keep muscles from breaking down and to help them grow. Casein protein can also help you lose weight because it makes you feel full longer and cuts down on your cravings.
These are some of the different kinds of protein powders that you can buy in Singapore. You can choose the type that works best for you based on your preferences and goals. You can also mix and match different types of protein shake to get the best of both worlds.
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Pros of Drinking Protein Shakes for Weight Loss
Asides from the essential amino acids you can find from most protein powders, there are multiple health benefits you can enjoy when taking beverages made with protein powders regularly.
Keep muscle tissue
You need protein to build and keep muscle tissue, which is good for your health and fitness. Even when you're not moving, muscle burns more calories than fat, so having more muscle can help you lose weight faster.
Protein also makes you feel full and satisfied after a meal, which can keep you from snacking or eating too much. Studies have shown that people who eat more protein tend to eat fewer calories throughout the day and lose more weight than people who eat less protein.
Easy to prepare
Protein shakes are easy to make and can be made quickly. You can use a blender or a shaker bottle to make them at home, or you can buy them already made at the store. They can also be taken anywhere and eaten at any time. You can use them in place of a meal, as a snack, or as a drink after a workout.
There are many different kinds and flavours of protein powders, so you can choose one that suits your taste and diet. You can also add fruits, vegetables, nuts, seeds, or other healthy and tasty ingredients to them to make them your own.
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What Happens If I'm Vegan? The Recommended Plant Based Protein You Can Take
For those who can only take plant based protein, the choices are often made among pea protein, pure protein, and brown rice protein. All of them are made from plants, which means that vegans, vegetarians, and people who want to eat less animal products can eat them. But they are also different in ways that may make them better or worse for different goals and preferences.
Pea protein
Yellow peas are processed to separate out the protein, which is then used to make pea protein. It doesn't have a strong taste or texture, so it's easy to mix with other things. Pea protein has a lot of essential amino acids, especially lysine, which is needed to make collagen and keep the immune system working well. Pea protein is also good for people with food allergies or sensitivities because it is hypoallergenic, gluten-free, and dairy-free. But pea protein is low in methionine, which is an amino acid that helps with metabolism and getting rid of waste. So, some people, especially those with liver problems or high homocysteine levels, may not get enough methionine from it.
Pure protein
This is a name for a number of protein powders that come from different sources of protein, such as whey, soy, casein, or plant-based blends. Pure protein products are made to have a low amount of sugar and fat and a high amount of protein. They also have extra vitamins and minerals that are good for your health as a whole. Pure protein powders can be used for many things, like building muscle, losing weight, or taking the place of a meal. But some pure protein products may have artificial sweeteners, flavours, or colours that some people may want to avoid. Also, some people may have allergies or intolerances to some of the ingredients in these powders, like dairy, soy, or nuts.
Brown rice protein
Brown rice protein is made by separating the protein from the carbs and fibre in brown rice by using enzymes. It tastes and feels grainy, which might not be to everyone's taste. Methionine is an amino acid that is found in brown rice protein but not in pea protein. It also has antioxidants and fibre, which could be good for the health of your blood sugar, cholesterol, and liver. Brown rice protein doesn't have gluten or dairy, so people with celiac disease or lactose intolerance can eat it. But brown rice protein is low in the amino acid lysine, which is high in pea protein. It may also not be a complete source of protein because it doesn't have enough of all the essential amino acids.
Before proceeding, you should also know about complete protein
Complete proteins contain all 9 essential amino acids, which the organism cannot produce on its own. Essential amino acids are required for the development and repair of muscles, the production of hormones, and other vital bodily processes.
Generally, animal goods, including meat, dairy products, and eggs, contain complete protein. The majority of plant-based protein sources are insufficient, but some plant-based foods, including soy, quinoa, buckwheat, and algae, are complete. The combination of protein derived from peas and brown rice can also provide a complete protein.
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What Are the Drawbacks If I'm Taking Too Many Protein Shakes for Weight Loss?
Most of the meal replacement shakes made with protein powder are not a quick and easy way to keep your weight down. Still, they have calories, and if you eat more than you burn, you will gain weight. When using protein shakes to lose weight, you need to watch how much you eat and how many calories you take in as a whole.
You should still take protein rich foods.
Protein shakes are not a good way to get all the nutrients you need. They don't give your body all of the vitamins, minerals, fibre, and other nutrients it needs. To meet your nutritional needs, you still need to eat a variety of whole foods from different food groups.
Protein shakes can be expensive and may have ingredients that aren't good for your health, like artificial sweeteners, flavours, colours, preservatives, or other additives. You need to carefully read the labels and choose products with natural ingredients and low amounts of sugar.
Makes you feel uncomfortable.
Protein shake can give you side effects like bloating, gas, diarrhoea, nausea, or problems with your kidneys if you drink too many of them or already have a health problem. If you are sick or have allergies, you should talk to your doctor before using protein shakes to lose weight.
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5
Things That Protein Shake Makers Might Not Want You to Know
If you're into fitness, you've probably heard about protein shakes and how they can help you build muscle and lose fat. But do you know what the people who make protein shakes don't want you to know? Here are some shocking facts about protein shakes that will make you want to stop drinking them.
They might contain items you couldn't imagine
Health regulations often don't have any rules about protein shake. This means they can have harmful ingredients like artificial sweeteners, preservatives, fillers, and even steroids. Heavy metals, pesticides, and bacteria that can cause serious health problems have been found in some protein shakes.
It's not essential
Most people don't need to drink protein shakes. You can get enough protein from a balanced diet that includes lean meats, eggs, dairy, nuts, seeds, beans, and legumes, unless you are a professional athlete or have a medical condition that requires extra protein. Most people only need about 0.8g of protein per kilogramme of body weight per day, which is easy to get without taking supplements.
You might feel like drinking SGD away per serving
Protein shake costs a lot of money. Depending on the brand and quality, each serving can cost anywhere from $1 to $5. Over time, if you drink them every day, that adds up to a lot of money. You'll save money and get better results if you buy whole foods that are more nutritious and filling.
So think twice the next time you want a protein shake. You might do better to just skip it and eat real food instead. Protein shakes are not the miracle cure that people say they are, but don't worry; You can still get lean muscle with other ways.
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You No Longer Have to Drink Protein Shakes with S6 Body Sculpting Treatment
If you're wondering how to lose weight faster besides drinking protein shake, you're not the only one. Many people are looking for ways to lose weight and improve their health, so sometimes we need a little help.
S6 Body Sculpting Treatment from New Beauty may be your answer as this is one of the non-invasive and non-surgical ways to get rid of fat. The treatment uses a low-energy bio-laser protected by a patent to reach the subcutaneous adipose layers beneath targeted areas of the body. The laser's heat will cause the fat cell to rupture, releasing its contents into the lymphatic system and thereby destroying it. At the same time, the area under treatment is massaged with hoover suction technology, which has been shown to enhance metabolic rate. The bio-laser technology not only reduces skin laxity but also increases collagen formation. In the end, the body's metabolism gets rid of stubborn fat cells while the muscle mass grows.
S6 Body Sculpting Treatment can work on the stomach, the waist, the biceps, the buttocks, the thighs, and calves. No more sweating and grunting at the gym; all you have to do to tone and shape your body is lay down and enjoy this nonsurgical fat loss and muscle gain treatment!
Conclusion
Protein shakes are not a myth; they work, but only if you know how to use them. They can help you eat more protein, feel fuller for longer, and keep your muscle mass even as you lose fat. But they are not a magic pill that will make you thin overnight. To reach your weight loss goals, you still need to watch your calories, eat a balanced diet, work out regularly and get the right treatment to achieve better results!
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FAQ
For each serving, how much protein do I need?
How much protein you need per serving depends on how old you are, how much you weigh, how active you are, and what your health goals are. 0.8g of protein per kg of body weight per day is a good rule of thumb. If you weigh 70 kg, for example, you would need about 56g of protein every day. This can be split into four 14-gram servings.
How does protein help people lose weight?
Protein helps you lose weight by speeding up your metabolism, making you feel less hungry, and keeping your muscle mass. Protein has a higher thermic effect than carbohydrates or fats, which means that when it is digested and absorbed, it burns more calories. Protein also makes you feel fuller for longer and stops you from wanting unhealthy foods. Protein also helps you keep your muscle mass, which is important if you want to keep your metabolic rate high and burn more calories even when you're not doing anything.
Can I drink protein shakes instead of meals?
Protein shakes can be used to replace meals if they give you enough calories, nutrients, and fibre to meet your daily needs. But they shouldn't replace all of your meals because you might miss out on the benefits of whole foods like vitamins, minerals, antioxidants, and phytochemicals. Protein shakes are best when they are added to a healthy diet or when you don't have time to make a healthy meal.
What are some good places to get protein?
Lean meats, poultry, fish, eggs, dairy products, soy products, nuts, seeds, and legumes are all good sources of protein. These foods have all of the essential amino acids that your body needs to build and fix tissues. They also have iron, zinc, calcium, and B vitamins, which are all very important nutrients. You can also get protein from protein powders and bars made from whey, casein, soy, pea, or hemp.
How can I eat a healthy diet that includes protein?
Protein can be part of a healthy diet by choosing a variety of protein-rich foods and eating them at different times of the day. For example, you can have eggs or yoghurt for breakfast, chicken or tuna salad for lunch, nuts or cheese for a snack and salmon or tofu for dinner. You can also add protein to your dishes by cooking with or topping them with beans, lentils, quinoa, or oats. You should also eat complex carbs like fruits, vegetables, and whole grains with your protein to give you energy and fibre.
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