add add things to your diet; however, using a protein powder in weight loss might actually be a good idea. child protein powder is best for weight loss?
There are countless brands and types of protein powder on the market, including casein, soy, pea, brown rice, hemp, and of course whey.
Whey (a type of protein derived from milk) has long been the unofficial king of the protein world (thanks to celebrity trainers like Jillian Michaels and Harley Pasternak, who swear by the stuff).
"Absolutely," says Paul Arciero, D.P.E., director of the Human Nutrition & Metabolism Lab at Skidmore College.
It's true: all proteins are more thermogenic than carbohydrates or fats, but research shows that whey is indeed the most thermogenic. American Journal of Nutrition found that the thermic effect of whey protein was greater than that of casein or soy protein in lean, healthy adults.
"Whey is one of the most efficient and nutrient-dense protein sources suitable for people who are fitness-focused and seeking weight loss," agrees Ilana Muhlstein, M.S., R.D.N., cocreator of Beachbody's 2B Mindset nutrition plan.
Add whey protein to your meal and snacks, and your metabolism wants to stay high all day. What are more, whey protein-and really any protein-wants to keep you feeling full for more than other types of foods, says Arciero, which means you probably snack less. (See: How Much Protein Should You Eat Per Day?)
But there's a third reason why whey protein is good for people trying to lose weight: "It's the most effective food you can eat." protein synthesis, which starts the building of new muscle, says Arciero. In layman's terms, extra protein will ensure that you have hold on to the muscle you have already-muscle mass-often a casualty during weight-loss attempts-and it will help you gain muscle more easily too. This is important because the more muscle you have, the more calories your body burns.
How to Use Protein Powder for Weight Loss
Of course, to get the best results, add exercise. Journal of the American College of Nutrition found that strength training plus whey resulted in more weight loss than whey alone.
How exactly do you add whey protein to your diet? "Whey can be easily incorporated into lots of different foods," says Arciero. "You can eat it in a shake or cook and bake with it." [Try this protein pancakes recipe, these protein ball recipes are perfect for snacking, or Emma Stone's post-workout protein shake recipe.]
Whey protein powder is also available as an add-on at most smoothie bars. It may be lactose-intolerant. 20 grams at a time, aiming for no more than 20 grams at a time, Arciero recommends.
If you're looking for a plant-based protein alternative, "I would recommend choosing a vegan protein powder that includes a blend of pea and rice, "says Muhlstein. "Including both in one formula can enhance the amino acid profile and create a more neutral flavor profile as well."
By Jessica Cassity for DietsinReview.com