Philosophies for weight loss abound. One popular approach is attempting to reduce calorie intake by eliminating the desire to eat. This can be dangerous when taken to the extremes, as a diet too constricted by calorie limits can cause malnutrition. However, you may find success by filling up on lower-calorie foods to suppress the desire to eat higher-calorie foods. One such item you might be considering as an occasional part of your diet is protein shakes.
Function
According to The Daily Plate, one serving of a whey protein shake can provide 23 g protein, or nearly half your daily recommended intake -- the average person needs 46 to 56 g daily. These shakes tend to be marketed to individuals who compete in athletics or are devoted to building muscle mass. Protein is crucial to muscle synthesis, and it also has a high satiety level in the body, helping you to feel fuller much faster than other foods do.
Types
One of the most popular types of protein shake is composed of whey protein. This protein is extracted from cow's milk and is one of the most efficient types of protein, in terms of how well your body processes the nutrient. Casein is a similar protein found in milk -- between them, casein and whey comprise the majority of protein shake supplements available on the market.
Dietary Protein
Although protein shakes can be very effective at creating a sense of fullness, they also tend to be very large, lacking in other nutrients, and when consumed regularly provide far more proteins than a regular person needs. This makes them less efficient as a source of protein than foods featuring more modest levels or protein along with other necessary nutrients.
Use
Most protein shakes are sold in a powder form -- this makes storage easier. You can prepare the powder by mixing it into milk or water with a blender. Those seeking to build muscle -- not to lose weight -- often consume protein shakes between one and three times a day, particularly as a post-workout snack.
Expert Insight
A small amount of a protein shake taken with a meal can help you eat less, but using these shakes to replace meals too often will only hurt your diet and intake of nutrients. Additionally, proteins and calories found in protein shakes can be converted to fat in the body. Although you can effectively use small amounts of a protein shake as part of a meal to increase fullness, the Mayo Clinic reports that it's an unnecessary step as long as you are getting protein naturally through your diet.
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