Have you worked hard and lost weight but aren’t very happy with your muscle tone? Maybe you have lost some muscle along with your body fat! Obese people who lose lots of weight have issues with sagging skin. The key is to follow a weight loss program that helps you lose weight without muscle loss.
How do you lose weight without losing muscle?
The answer is by ensuring that your diet has an adequate quantity of protein. It is recommended to consume protein between 1g to 1.5 g per kg of your body weight. However, this is a general recommendation and doesn’t always hold good. For instance, an obese person weighing 125 kg will consume too much protein by this method. In such cases, the person needs to deduct their body fat from the total weight in kilos.
Can one meet the protein target on a vegan diet?
Yes! Though animal protein is readily available, one can meet their protein target on a vegan diet too. Tofu, tempeh, cooked lentils, kidney beans, chickpeas, black beans, nuts, and nut butter are a few vegan protein sources.
Why take protein powder?
It can be challenging for most of us to consume sufficient protein daily. Consuming protein powders is a convenient way to ensure that you consume the required quantity of protein. Protein powders keep you satiated for long, burn fat by increasing metabolic rate, and build muscles.
Below is a guide on the five best proteins for weight loss:
1. Whey Protein:
Whey protein is one of the most researched proteins. Whey is the liquid byproduct produced during cheese making. When this liquid is processed and made into a powder, we get whey protein concentrate. Whey concentrate has 50 to 80 percent proteins and some minerals, carbohydrates, and a little lactose. When the concentrate is further processed to isolate the proteins, it is called whey isolate. Whey isolate has 90 percent protein and significantly fewer carbohydrates, and a small fraction of lactose. Whey protein undergoes hydrolysis to break down the proteins into small peptides for easier absorption to form whey protein hydrolysate.
What are the benefits of whey protein?
- Muscle building and fat burning: Studies have shown that whey protein helps in muscle building and burning fat. The amino acids and branched-chain amino acids (BCAAs) are the building blocks for building muscles. Whey protein has the highest quantity of protein and the lowest number of calories. Hence whey protein can help you get a lean, ripped body.
- Protein synthesis: When used as a pre-workout supplement, it helps in protein synthesis by making protein available to muscles. It is equally effective as a post-workout supplement too. Studies showed that consuming whey protein with a small carbohydrate post-workout resulted in muscle protein synthesis.
- Easy to digest: Whey protein is absorbed quickly and easy to digest. So it provides fuel to the muscles during workouts, improving performance and muscle recovery.
- Lump-free: Whey protein is easy to mix in water or juice or milk as it dissolves quickly and lump-free.
- Complete protein: Whey protein is known as the complete protein due to its rich nutrition profile.
2. Casein Protein:
Casein is the slow-digesting protein that makes up 80 percent of the protein in milk. It contains all the essential amino acids for muscle growth and repair. It helps reduce muscle breakdown by feeding your cells with amino acids over a long period. The slow digestion rate of casein coupled with a sustained supply of amino acids to muscle cells supports muscle growth. Studies have shown that casein is effective for weight loss.
Also Read: How to Build Muscle and Lose Fat
3. Egg Protein:
Egg protein contains amino acids and branched-chain amino acids (BCAAs). Leucine is an essential amino acid found abundantly in eggs. It helps in protein synthesis and muscle recovery after training. Egg protein is rich in minerals and vitamins and easy to digest. As egg protein powders are made from egg whites, they are fat-free. For people who are intolerant or allergic to dairy or lactose, egg protein powders are the best option. As eggs are low in calories and rich in proteins and nutrients, they encourage weight loss.
4. Pea Protein:
Pea protein is the protein isolated from ground yellow peas. It contains all nine amino acids though it is low in methionine. It is rich in iron and branched-chain amino acids that promote muscle growth. It is one of the most easily digested plant proteins.
5. Soy Protein:
Soya bean contains 35 percent protein. Soy protein contains very little fat and no cholesterol. It is considered as good as an animal protein as it has the essential amino acids. The amino acids boost muscle growth and muscle protein synthesis. The antioxidants in soy protein promote muscle recovery after exercise. It increases blood flow to muscles by boosting nitric oxide levels. It is the best choice of protein powder for those who can’t tolerate dairy or are vegan. Some studies have shown that soy protein helps with weight loss.
Takeaways: Protein powders, when used with a balanced diet and workout routine, accelerate weight loss and muscle growth.