Protein Shake Only Diet Weight Loss Results – According to Verywell Fit, protein is one of the three macronutrients. However, high protein diets come and go. Think: Keto Diet, Atkins, Southbeach, etc. Proteins’ stellar reputation can be largely attributed to the aggressive marketing stunts performed to gain popularity. Many modern diets omit the other two macronutrients entirely. But proteins, carbohydrates and fats are equally important for overall health. Healthline explains that you should consume 0.36 grams of protein per kilogram of body weight. Protein requirements vary depending on your activity level, muscle mass and gender.
Armed with this basic knowledge, our curiosity was piqued. We wondered what would happen if a man drank
Protein Shake Only Diet Weight Loss Results
Protein shakes, day after day? We scoured the web for scientific data, first-hand accounts, and advice from nutritionists with various specialties and gained a lot of insight into what it looks like to consume too much protein. Whether you consider yourself a meathead, a cardio junkie, or a protein shake lover, read on to find out what drinking these delicious smoothie-like drinks can do for your body.
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It seems pretty obvious. If you only drink protein shakes, you will almost certainly get your Recommended Daily Allowance (RDA). According to the San Francisco Chronicle, a beneficial side effect of weight lifting is that it has been shown to help repair small muscle tears, so that’s a good thing. Your body needs protein to repair the damage from exercise. If you are very active, you may need 1.6 grams of protein per serving. pounds of body weight (via Medical News Today).
To calculate your protein needs, you must first calculate your weight in kilograms. A pound is 0.45 kg. Let us e.g. use a 120 pound or 54.43 kg Fitness Bey. If you want to eat 1.6 grams of protein per kilo body weight, you multiply these two numbers. This gives our imaginary friend a minimum protein requirement of 87.01 grams per serving. day.
A scoop of regular whey powder contains about 30 grams of protein. So even though our girl is on the lower end of the spectrum, just three scoops can cover her protein needs for the day. Many plant-based protein powders have fewer grams per serving. scoop, but can yield as much as 15 to 20 grams each. If you are, as I said
In protein shakes, you’ll be consuming more protein than your body can use (via the San Francisco Chronicle).
Daily Reset Shake: Resistant Starch Protein Shake
A complete protein consists of all 20 amino acids. Amino acids can be divided into two categories: essential and non-essential (via Healthline). All nine essential amino acids cannot be produced by your body, so they must be consumed to form a complete protein system. When you eat proteins, they break down their amino acids. Each specific compound goes out and does its unique job in the body. Fun fact: Every cell in your body contains some form of protein (via Medline Plus).
When you lift weights or exercise, you damage your muscle fibers. In response to the demands placed on you, your muscle fibers grow stronger. According to Healthline, this leads to muscle hypertrophy. If you supply your body with plenty of protein, your muscles will have most of the tools they need to optimally repair themselves (via HuffPost).
But if you only drink protein shakes, your body can deprive itself of micronutrients. Many micronutrients are abundant in colorful and nutritious foods. By skipping these health-promoting nutrients, you’re ultimately doing your body a disservice by not giving it all the elements it needs (via Healthline) for full recovery.
According to a study published in the British Journal of Nutrition, a low-carb diet does not necessarily lack carbohydrates to contribute to weight loss. “The success of the so-called ‘low-carbohydrate diet’, which is often high in protein, may be due to the relatively high protein content and not the relatively low carbohydrate content,” the study revealed.
Protein Shakes For Weight Loss: Do They Really Work?
In fact, high-protein meals can keep you full longer than eating only carbohydrates. According to Harvard Health, protein-rich breakfasts help curb hunger throughout the day. When consumed in moderation, protein shakes can help you feel full. Satiety is defined by Merriam Webster as “the quality or state of being fed or satisfied or in excess of energy.” The more protein you eat, the less you will feel those hunger pangs, at least to some extent. However, many protein powders contain sugar or other ingredients that can alter your overall health (via Livestrong). Make sure you consume something other than protein shakes.
According to a 2016 study in Advances in Nutrition, a healthy mix of all three macros, led by protein, can lead to satiety. If you’re less hungry because breakfast is stuck in your ribs, you might not want to opt for a pastry buffet at work. Seen through this lens, daily protein shakes can help you lose weight.
Many fad diets include protein shakes, and the logic behind it is simple. If you replace a 500 calorie meal with 100 to 200 liquid calories, you will eventually create a calorie deficit. If you create and maintain this deficit over time, your body will have no choice but to shed the extra pounds (via NASM).
However, the San Francisco Chronicle experts warn against overdosing on protein shakes. If that is your main livelihood, you will be malnourished. Plus, drinking protein shakes can push you into unsustainable dietary territory. As you inevitably return to a more balanced lifestyle, you may experience weight gain (according to Verywell Fit).
Months Huel Only Diet Results
Protein shakes may not lead to the weight loss you expect (via San Francisco Chronicle). Protein powders are often filled with additives and other unwanted ingredients. They cannot provide complete nutrition to be your only fuel source. Also, excessive consumption of protein shakes can lead to weight gain
It’s easy to overeat on liquid calories because they drop steadily. Nor will they sit in you like a brick. These elements combine to remind us of the golden rule of exercise and nutrition: everything in moderation. When consumed responsibly, protein shakes can lead to weight gain
But left unchecked, they can easily cause weight gain (via Mayo Clinic). How you use this power is up to you.
This is where things get a little creepy. According to Medical News Today, 2013 research has linked excess protein intake to an increased risk of kidney and bone problems and cancer. An analysis by Consumer Reports has revealed that some protein powders contain toxic heavy metals. Seriously, uh, David. Among these pollutants were mercury, arsenic, cadmium and even lead. Three or more servings of these toxic metals each day can have life-threatening effects, Medical News Today explained.
The Secret To Eating For Muscle? It’s Not Your Post Workout Protein Shake
You might wonder how companies can get away with selling protein powders that contain such horrible ingredients. It’s very simple: Protein powder is considered a dietary supplement and is not regulated in the same way as food. They are subject to less and less rigorous testing than drugs and foods in the United States because the FDA is not authorized to review dietary supplement products for safety and effectiveness before they are marketed. According to Medical News Today, it is best to consume protein shakes as part of a healthy and colorful diet to avoid the negative health effects of consuming heavy metals.
If you’ve ever had a whey protein shake and wondered why your stomach blew up like a balloon, rest assured that it’s common. According to Healthline, “Although protein itself does not cause gas, protein supplements may contain other ingredients that can cause gas.” If you’ve ever trained for a figure show or dipped your toes into the world of #gymlife, you know this to be true.
Especially whey protein and casein based powders can come with high amounts of lactose. Even those who consume milk without any bad odor can end up with bubble gut after a healthy dose of lactose (via Healthline). Additionally, additives that sometimes contain artificial sweeteners can make matters worse.
If you only drink protein shakes for the rest of your life, we’d be willing to bet your friendships might fall by the wayside. After all, one can only spend so many hours amidst the toxic fumes of lactose-induced dead teeth.
The Best Protein Powders In 2024, Tried And Tested
Diarrhea is an unpleasant but common side effect of eating too much protein or anything else that doesn’t agree with your system. As with gas, diarrhea can occasionally occur after consuming proteins that contain too much lactose or sugar alcohols (via Healthline).
According to Medical News Today, diarrhea can also be a sign of excessive protein consumption. Many are athletes or people with physically demanding jobs
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