Tag Archive | "Weight loss"

Benefits of Whey Protein For Weight Loss Or Weight Gain


Whey protein supplements have been around for many years now, originally classed as bodybuilding supplements. Whey protein supplements started off as unmixable, foul tasting protein powders, but have improved drastically to a point now where they taste great and can be mixed with a fork / blender / shaker cup in 10-20 seconds.

More recently whey protein supplements have been classed as sports supplements and over the last couple of years, whey protein has been receiving a lot of positive press about how it can boost the immune system and help weight loss or support lean muscle growth resulting in weight gain. As Director of the company behind Promart Supplements, I can tell you that whey protein supplements CAN help weight loss or weight gain, and I will explain below.

Weight Loss

Your body weight is controlled by your calorie intake, not protein. If you consume a calorific deficit for long enough you will lose weight because you will be using more energy than you are taking in. But, starving yourself slows down your metabolism, leaves you feeling tired and lethargic and also sets off a trigger for your body to go into starvation mode and hold on to as much of your long term energy stores (fat) as possible. This is not good, because even if you can stick to a very low calorie diet and lose weight, you will feel rough and you will end up with a ‘skinny fat’ appearance. If you want long term, progressive weight loss, with an improved physique, better health and more energy, follow this advice instead:

  1. consume 10 calories per day per pound of body weight
  2. spread daily calories over 6 equal meals
  3. keep protein high, supplementing meals with whey protein. Each serving of whey protein is only about 100 calories, as it contains very small amounts of carbs and fats.
  4. drink 8-10 glasses of water per day
  5. OPTIONAL: do some light cardio, four mornings per week on an empty stomach for 40 minutes, followed by a protein shake. This is the best time in terms of your hormone levels for fat-only loss and works well. Use a heart rate monitor, to monitor your effort levels.
  6. OPTIONAL: high intensity exercise 2-3 evenings per week, using free weights with 12-15 rep range, using slow controlled reps. This will increase muscle tone, but with low calories you won’t get big, just more toned

Weight Gain

For lean muscular weight gain, exactly the same principles apply, but your body needs more calories. Instead of consuming 10 calories per day per pound of body weight, consume 18-20 calories per day per pound of body weight, i.e. 18x if you have a slow metabolism and 20x if you have a fast metabolism. Protein is more critical to success and you should ensure that you consume protein every 2-3 hours, totaling 1.5g of protein per pound of body weight per day.



Source by Martin Procter

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High-Protein Diet for Weight Loss


If you are working towards the goal of general weight loss, then there are many benefits you can receive from a diet rich in protein. The idea behind this type of diet is adding extra protein to your diet, while severely limiting the amount of carbohydrates you consume. This will force the body to create ketones, which help to prevent hunger and may cause the body to break down fat stores at a higher rate than normal. There are some concerns about this type of weight loss diet, because it can make some severely nauseous due to the production of ketone because of a diet low in carbohydrates. Getting rid of carbohydrates from the diet can also severely limit the amount of vitamins and essential nutrients that the body needs for good health and function. Taking vitamin supplements is an important part of this type of diet. Weight gain occurs when more calories are burned that are ingested on a daily basis. For healthy weight loss, it is essential to increase fat burning through physical activity and ingest fewer calories, rich in nutrients. To lose weight, a diet rich in protein is the best option. The high intakes of protein and a small amount of carbohydrates leads to continuous burning of calories.

What high protein diet?

You need protein at every stage of life. It is the principal component of all cells, including muscle and bone. A high protein diet helps: in reducing carbohydrate intake, releases water and strengthens muscles. Reduced carbohydrate levels help to lose weight by reducing insulin into the body and blood sugar stabilization. It has been demonstrated protein diets to enhance satiety, and result in the consumption of fewer calories in the disciples, which in turn leads to weight loss. However, it is essential to adopt the rules of a healthy balanced diet, low in saturated fat and rich in vitamins, minerals and fiber of optimal wellness and weight loss. In simple words, it is necessary primarily for :.

  1. growth
  2. Development.
  3. immunity to fight infections and protect the body.

Health Services of High-Protein Diet-Weight Loss

A new study found that dieters that have a high protein diet lost more weight than others. The study was conducted at the University of South Australia in Adelaide and published in the American Journal of Clinical Nutrition. When we talk about its benefits, one of the main advantages of a high – protein diet is to reduce the consumption of refined carbohydrates, which help reduce insulin levels and stabilize sugar levels in the blood. In addition, muscle burns more calories than fat, so building muscle can help boost the metabolism in the long term. Protein can help you lose those extra pounds and keep your belly full. But it is important to eat the right amount and the right kind of protein to get the health benefits

Some types of proteins and protein-rich foods are discussed below :.

Soy Protein

Soy protein is a dairy-free alternative that is suited for people with lactose intolerance and may offer advantages important for health. It is beneficial for your cholesterol and cardiovascular health as well as your total caloric intake. Soy products tend to be lower in calories than their meat counterparts and dairy products; they can help get results faster and more profound weight loss.

Seafood

Seafood is an excellent source of protein, because it is generally low in fat. Seafood is better for weight loss than poultry due to anti-inflammatory properties of fish as well as antibiotics and added hormones that are usually added to land animals. So the more you can incorporate fish the best results you will get.

Eggs

Eggs are one of the cheapest forms of protein. Including a source of protein as an egg at breakfast with a grain rich in fiber such as whole wheat bread can help you feel full longer and eat less throughout the day. Doctors suggest because eggs can help you lose weight is that scientific research has shown that leucine, an essential amino acid found in eggs helps to reduce weight in your body.

Beans, Lentils and legumes

All beans, lentils and peas are an excellent vegetarian and vegan source of protein. Beans are cost effective. Beans can also be stored for some time and are available in a wide variety. Both beans and meat have equivalent levels of proteins. Black beans, kidney beans, split peas and soup etc. chooses one of these and see the result.

lean meat, fish and poultry

Include lean meats, fish and poultry as: lean chicken, salmon and tuna in your daily diet you will give a huge boost of healthy protein. A chicken breast or salmon fillet medium can vary from 4 ounces to 8 ounces, depending on size. Many individuals turn to a high protein diet significantly increases their consumption of lean chicken breasts and fish, as they boast so many other health benefits as well. Stay away from breaded or fried chicken for better results.

nuts, seeds and nuts Butters

Nuts, including peanuts, cashews, almonds and walnuts all contain protein, as do seeds such as seeds sesame and sunflower seeds. NUTS have the ability to stop these cravings by restoring important nutrients in the body. Because most nuts and seeds are high in fat, you do not want them to do your main source of protein. But they’re great as a post-workout or occasional snack

Protein Supplements meals -. Protein shakes

protein shakes are essentially food protein supplements coming protein supplements that are in powder form. You can also mix it with milk for a milkshake taste. If you like fruit smoothies, you can also add fruit to your protein shake. With protein shakes, you can follow the meal replacement method. This means that you are supposed to replace two meals in a day with the protein shake.



Source by Vandna Chauhan

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Benefits of whey protein shakes


Benefits of whey protein shakes

Whey is a protein of athletes, bodybuilders in particular used to build muscles. Shakes of milk whey protein used normally after a training session, provide the body with the necessary protein, you need to repair the worn muscle fibers to help and facilitate the growth of new connections that lead to the formation of larger muscles. While still more research is needed to determine the long-term of serum for the health effects, recent studies show that serum has many health benefits, if taken in the right amounts.

In addition to building muscle mass through the synthesis of proteins, whey protein shakes are essential to reduce the loss of weight as fat mass. If taken before a strength training, it has been shown that serum will significantly reduce body fat and calorie burning increased until a day after the meeting. Overweight people who belong in your daily diet to make exercise and whey protein losing more body fat compared with those who are clearly not. Because serum helps to build muscle, it also helps to increase the metabolic rate, which also serve to burn fat. More important still, whey the process reduced the loss of muscle as a result of aging, since a source of highly digestible protein list.

 

Benefits of whey protein shake

 

Studies have also shown that the whey protein works to maintain your weight, because it is simply sufficiently hungry. Appetite to be delayed as a result and reduced calorie intake. Serum to reduce, together with his performance in the building of muscle mass and fat body, can be used as a powerful tool in any weight loss plan.

In addition to its role in the maintenance of the physical body of whey protein has also as useful in the prevention of cancer of the prostate that preliminary research at least. This is because the serum contains the amino acid cysteine, fighting much in the formation of the antioxidant glutathione, cancer cells. While they need to carry out further studies in this area, whey has shown until now promise as cancer and food increase the immune system. Whey protein shakes are also advantageous in wound healing and tissue repair. Due to its high content of antioxidants, whey helps neutralize free radicals, which cause diseases. It is also the oxidative stress, which leads to damage in DNA and cell mutations that lead to cancer, aging and other degenerative diseases.

Another advantage of the serum protein improves the function of the heart. Improvement there are blood vessel functions also improve overall cardiovascular health. Minimize high blood pressure and other diseases of the heart and the total circulation is improved.

While all these seem to focus on the physical benefits of whey, studies have shown is also huge psychological and emotional benefits especially for those under stress. Studies have shown that, if a person is under stress, your cognitive performance is reduced in the brain reduced serotonin levels. But with consumption of whey protein, increased levels of serotonin, which helps to relieve the body’s response to stress. The store is also improved.

 

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