When you look for a high protein supplement, you are generally going to find two types of products: pure protein powder and protein/meal replacement shakes. However, both products are designed to fulfill the same basic roles: first, they contain fewer calories than are found in many foods; and second, they are more filling than many foods, which you means you have to eat less to feel satisfied.
Protein Powder
Whey protein powder is manufactured from whey, the liquid left behind when cow milk is made into cheese. According to the University of Michigan Health System, the whey liquid is packed with easily digestible protein, so it is then dehydrated and made into powder. Protein powder is also available that is created from soy, instead of whey. You can mix both types of powder into milk, water, a smoothie, or even a recipe, such as pancakes or muffins. Common brands contain between 25 g and 40 g of protein in a one-scoop serving, around half of your daily protein needs.
Meal Replacement Shakes
While you can use whey protein powder to make meal replacement shakes or smoothies, many grocery and retail stores also sell pre-made meal replacement protein shakes designed to help you lose weight. According to the Mayo Clinic, the key is replacing a meal with a lower calorie substitute, reducing your daily caloric intake. Three common brands include Ensure, Special K Protein Shakes, and Slim Fast Shakes. They can be found in the diet and nutrition aisle in your local stores.
Evidence and Safety
High protein weight supplements can be successful at controlling hunger. The University of Michigan Health System reports that when whey protein was given to patients, they were more satisfied and ate less food 90 minutes later. However, since whey supplements use milk products, those who are lactose intolerant or allergic to dairy should consume them carefully; the soy variety can be a good alternative. In addition, protein supplements are not balanced nutritionally, so if you are taking supplements only, your diet may have nutritional gaps.
Tips for Use
When you rely on high protein weight loss supplements, you should follow some general guidelines. First, protein powders and shakes do contain calories, and if you drink them in addition to three meals a day, you may be taking in too many calories to lose weight. Try replacing a meal with a shake or smoothie. Second, due to the nutritional gaps they can contain, make sure to round your diet out with plenty of fruits and vegetables to provide the vitamins and minerals you need.
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