Posted on September 13, 2007 in Latest News
Do Protein Shakes help weight loss?
Perhaps yes. At least this is what the manufacturer and the advertisement says.
Is there any evidence for this?
No.
Are they really effective?
Lets analyze.
What exactly are Protein Shakes?
Protein Shakes are protein supplements. They come packaged in a powder form. It is to be mixed with milk/water in combination with a fruit. It tastes a bit like your fruit smoothie or milkshake.
What type of Protein do they consist?
Most protein shakes are based on Soy Protein. Some shakes may also use Egg Protein or Dairy protein.
How are they expected to help Weight Loss?
Protein Shakes follow the Meal Replacement policy. You are supposed to replace any two of your meals in a day with the protein shake. You have to be careful about what you eat. Avoid the usual fried fatty fast foods, reduce your intake of desserts and ice creams and avoid colas and fizzy drinks. In addition to this, you are expected to drink 8-10 glasses of water every day and spend a minimum of 30 minutes a day exercising or walking. The idea is that if you replace your calorie packed imbalanced meal with a balanced and healthy option you can lose weight.
But what has Protein to do with weight-loss?
The average adult needs 45 to 60 grams of protein a day. A diet balanced with adequate protein and carbohydrates can help build up your muscle mass. An imbalanced diet with less than required protein and more fat and carbohydrates can cause an increase in fat deposition and decrease in muscle mass.
Well, do we have other sources of Protein than Protein shakes?
We do. Milk, Yogurt, Cheese, Eggs, Chicken, Fish, Beef, Lamb, Tofu, Soy and Lentils are excellent sources of Protein.
These are the things we commonly have in our diets. Don’t We?
Precisely. These things meet your daily protein requirements if you consume them in right quantities.
Then why do I need Protein Shakes?
You don’t. You need a balanced diet not Protein Shakes to lose weight. Besides, in addition to this, if you do all that you would have done while taking Protein shakes (avoiding high calorie fattening foods, sweets, desserts and colas, drinking 8-10 glasses of water every day and 30 minutes of exercise daily) you can lose weight.
But people have lost weight using Protein Shakes, haven’t they?
Yes they did. When you cut down on your sumptuous breakfast and limit it to a Protein Shake and when you cut down on your lavish supper and limit it to a Protein Shake, you cannot but lose weight. And you also avoid high calorie foods and exercise daily. All this together, helps you to lose weight.
How much weight do people lose using Protein Shakes?
Protein Shakes claim to reduce your weight by 4-6 pounds a month.
What if I take Protein Shakes to lose weight too?
You can try. They cost you any where between $19-25 per pack. It lasts you for about 20 days. If you wish to invest on Protein Shakes. There’s no harm.
After reaching my target weight, what if I stop taking Protein Shakes?
Losing weight is not about one magic pill or a protein shake or aerobics classes. You’ve got to bring in a huge change in your lifestyle and food habits. You can take the protein shake to lose weight, but your lifestyle may always be in conflict with your weight loss program. If you are an active party goer or a fast food junkie you might have problem keeping up your Protein Shake diet. Even if you manage to keep your lifestyle on hold while you achieve your desired weight target. What after that? You cannot really keep taking Protein shakes all your life, can you? After losing weight, there would be no reason for you to continue. Result? You will be back to your old lifestyle, old eating habits, no exercise and no watching your food anymore.
So that means I may gain weight back again if I stop taking Protein Shakes?
Indeed. If you have a huge weight loss target to achieve, like 30-60 pounds, then forget Protein Shakes, they wont be able to keep your motivation up for long. You are likely to discontinue midway through. If you have a small weight loss target to achieve well within 20-25 pounds. You can give it a shot. But remember, if you quit do not immediately get back to your old habits and old lifestyle. Even if you stop taking protein shakes, do not stop exercising daily and watching your food. Remember weight loss is all about changing lifestyle and food habits.
» Filed Under Latest News
Copyright © 2007 ygoy.com. All Rights Reserved
Sitemap | About Us | Advertise with Us | Disclaimer | FAQ's | Contact Us
September 25th, 2007 at 2:06 pm
My diet
reall works
Early Morning
Hot Lemon Water With Salt
—————
Breakfast -
Apple Shake
—————
Midday
1 Fruit
—————
Lunch -
2 Roti + Dal + Dahi + Salad + Vegetable
—————
Before Dinner
Tea + 2 Marie OR 2 Rusk
—————
Dinner -
GRD Complex
—————
2 Times A Day Exercise
3 Times A Week Swimming
3 Times A Week Squash
Morning – All Exercise
Evening – Half Hour Warkup + Schedule
February 1st, 2008 at 6:25 am
hey man… i wanna know… ow much carbs does 1 roti contains?
April 8th, 2008 at 3:43 am
dude ayush your a freak we dont have so much time!! exercise twice a day u must be jobless
April 8th, 2008 at 3:48 am
if he eats like a girl aka cut on extremely on calories hes bound to lose even if he does not exercise at all…. but now that he restricts cals soo dramaticaly and exercises his butt off hes bound to shrink
January 24th, 2009 at 5:35 am
here is what you need a real persons diet, Roti and dahl can be
incorporated as 1 meal. Its best to eat that type of meal only at lunch.
Morning- 4 eggwhites, 1 toast, 1 milk
workout
snack- protein shake with skim milk and 1/2 a banana
lunch- large tuna salad, or chicken salad and
brown rice with corn mixed and a tiny amount of low fat cheese
with milk
snack- yougurt or 1 piece of fruit
dinner- chicken, salad ( steamed veg if you want or raw)
yams, and milk or water.
I lose 60 pounds doing this and changing my workout now since I have platued again! Im doing turbo jam, Hiphop abs, and go to gym 3 times week only to weight lift.
Realistically, You need to eat 1800 calories minimum when losing weight other wise you will be losing muscle.
One should never try to burn more than 700 calories while working out
and should eat a light snack afterwards to prevent damage to the
metabolism. Cutting down drastically will make you weak, make you lose muscle and gain weight back once you stop eating less.
Workout smart. Eat smart and you will lose weight and keep it off
for life. I eat 1 cheat meal a week, and 1 dessert a week. I do
not live strictly all the time.
Remember those who lose weight quick gain it back quicker.
I also recommend you invest in personal training it teaches you
things you otherwise would not try yourself.
I also recommend going to a registered dietician if you can, they
can moniter your weightloss and give you tips on how to eat
correctly. I have done this aswell.
I have 2 kids lost 60 pounds 40 remain. I do not starve myself and I don’t believe in over training, over exercising. 1 hour a day is more
than efficient 40 minute is even better!
Good luck on your weightloss, don’t listen to everything everyone says only some people actually know how to get rid of fat for good!
March 10th, 2009 at 12:45 am
I find protein shakes very helpful. I currently use promax diet by maximuscle. Its quite expensive but so far is giving me great results. It also doesn’t taste bad.
I also mix in fibre powder as a suppliment into my protein shake as fibre makes you feel less hungry and is also very good for you as most of us dont intake enough in our day to day eating.
Breakfast
Promax diet (50g mixed with 500ml water)
Lunch
Promax diet (60g mixed with 550ml water)
Afternoon
Chicken breast with salad and dressing
Dinner
Chicken, new potatoes salad
After gym
Promax diet (30g with 400ml water)
Workout plan
45 mins crosstrainer – 800 kcal
10 mins running machine – 150 kcal
2000m Rowing – 300kcal
Weight Training
3/4 times a week
May 27th, 2009 at 2:44 am
Losing fat is all about increasing the metabolic rate. This can be done by -
1. Eating small portions of food 5-6 times a day.
2. Making protein and carbs 50-50 in each meal.
3. Working out to prevent muscle loss while losing wt.
4. More of strength training and less or cardio as excess cardio will burn your muscle mass.
5. Controlling the intake of bad fat (PUFA & SFA), increasing the intake of MUFA. Total fat = 10% of the total calories / day.
6. Not losing control on seeing and thinking about high calory junk foods.
7. Not losing more than 3-4 kg in a month as more than that will make u lose not only fat but muscle and bone mineral denity as well.
I design the diets and workout plans according to each persons requirement and body type both for weight loss and weight gain.
You can contact me at fitsandy(at)gmail(dot)com or skyefitness(at)gmail(dot)com
I do charge but I do give guaranteed results.
Best wishes.
May 31st, 2009 at 7:31 pm
hi there could some add me on msn i would like to talk about protein diets
regards ikj89@hotmail.com
August 16th, 2009 at 9:00 am
I think protein shakes are a good tool for weight loss when used properly. In my case, I started using protein shakes right after my 2-3 lifting sessions a week. I do these late in the day, so the shake replaces dinner. A 240 calorie shake replacing a 600+ calorie dinner but with all the protein I need. It’s working so far.
But I’ve read some messages from people who have replaced all meals with shakes–that’s crazy.