If a person wants to shed extra pounds and lose weight, he may switch to a protein diet as it reduces the total calories a person consumes throughout the day and helps to decrease the appetite of the person. Different shakes such as protein shakes can be an excellent replacement for your meals, but sticking to such shakes for a long time is not appreciated by the health professionals.
Proteins are necessary as they are involved in building muscles and are involved in the proper functioning of the cells in the human body.
The requirements for protein intake are different depending on the physical activity level and the weight of the person. According to the 2015-2020 Dietary Guidelines for Americans, for a male of 18 years, taking 56g of protein and for a female of 18 years, intake of 46g of protein is recommended.
This requirement can easily be met by taking lentils, nuts, eggs, dairy products, and meat in your diet.
The goal of taking protein shakes is to build muscles and losing weight.
Here we will discuss the protein shakes you can take and the nutritional benefits which the shakes can provide to your health.
Typical meal replacement shakes consist of 20 to 30 grams of protein in a single serving, which is equivalent to the amount of protein you get by eating a proper meal. This can be a good alternative for people who have improper eating patterns. If you are unable to afford high-quality protein, then a protein shake can be the best substitute. In such cases, when a person is underweight and is also a vegetarian who cannot eat meat and meat products to gain weight, they can take protein shakes. You can meet the protein requirements by having protein shakes. It is appreciated to use shakes as meal supplements rather than using them as meal substitutes.
Potential health benefits
When you exchange your regular high-calorie meal with a lower-calorie protein shake, you can suffer an easy weight loss and have several positive changes in your life. According to a research published in 2018, by the Journal of the American College of Nutrition, the people who took protein supplements shed more pounds and lose weight as compared to the people who did not take. However, the blood pressure, blood sugar level, and overall cholesterol levels were also improved.
Working of protein in the body
Proteins have several essential roles in the body as building and maintaining bones, ski, and muscles. It also works to build enzymes, hormones, and vitamins that are quite necessary. A right protein intake ensures better health of a person.
Protein shakes do not support unhealthy eating patterns
Diets are not supposed to work to lose weight. The long-term weight loss requires a long-term commitment to change the lifestyles. Protein shakes can be a good replacement for the meals, but they are not so effective in changing your eating habits.
There are more chances of regaining weight when you switch from protein shakes to your regular diets.