A healthy diet must contain high levels of protein. The diets configured in favor of this food group have an incredibly beneficial effect on the body.
Especially with regard to weight loss, proteins have the ability to increase the effect of satiety by reducing the level of production of the hormones responsible for hunger. Protein even speeds up metabolism , increasing the number of calories burned during the day.
However, there are many options when deciding which protein to consume, and it is important to know what the benefits of each are in order to adjust to the goal of losing weight.
What proteins to take to lose weight?
1. Whey protein
This type of protein contains all the essential amino acids that the body needs and is one of the easiest for the body to absorb. Whey protein has the particular quality of promoting a prolonged satiety effect, which is usually related to weight loss. Additionally, whey protein supplements help reduce fat weight to turn it into muscle mass.
Finally, with the consumption of this type of protein, an increase in hormones such as GLP1 and GIP, responsible for suppressing hunger, has been observed.
2. Casein protein
Unlike whey protein, casein protein is absorbed more slowly. This type of protein, also from milk, contains all the essential amino acids that the body needs and is known to enhance the satiety effect that promotes consecutive weight loss.
Casein has the particularity of improving body composition, but it is not as effective as other sources of protein when it comes to building muscle mass.
3. Soy protein
This plant protein contains all the essential amino acids, a unique aspect compared to other sources of protein of this type. The major contribution of soy protein to the body is isoflavones , natural antioxidants famous for their extensive positive health effects.
This protein is just as effective as the previous ones in terms of weight loss; however, when it comes to losing body fat, it is not as effective.
4. Rice protein
This type of plant protein does not contain all the essential amino acids. In fact, it is recognized as an incomplete source of protein due to its low levels of lysine.
Indeed, rice protein is usually combined with others to complement its values. However, its ability to reduce body mass from fat and increase muscle mass is proven.
5. Pea protein
This plant-based protein is one of the newest on the market, and it has quickly gained a respected position for containing the essential amino acids and many qualities that whey protein has.
This type of protein has both positive effects in terms of satiety effect and body composition. In fact, similar to whey protein, the consumption of this vegetable protein provides rapidly visible results in terms of increased muscle mass, reduced fat as well as a prolonged feeling of satiety.
It is advisable to consume it before breakfast, lunch or dinner, since if it is consumed later, its effects will be reduced.
conclusion
Protein is simply necessary in your diet, and it should be a must at every meal throughout the day. However, you can boost your protein intake with the above options, which will allow you to reduce your weight from fat and increase your muscle mass. This will make you feel stronger, more energetic, and deeply proud of your appearance.
References
- Brown, MJ What Is the Best Type of Protein fir Weight Loss? For Healthline [Revised December 2017].
