Research demonstrates that the right protein may reduce fat, regulate appetite, and accelerate protein metabolism, which is extremely important for those who want to lose weight.
When it comes to weight loss, a high protein eating plan can benefit your health in many ways. These include lower levels of hunger hormones and cravings, increased satiety, and even a greater number of calories burned. There are many options and today you will know how to choose protein for weight loss for women that suites your needs.
Study results:
- In a MDPI 2022 study, women taking 20 gram of hydrolyzed whey protein lost 2.34kg after over 8 weeks, whereas their control counterparts lost 1.11kg.
- A different study involving 60 women has revealed that a high protein diet resulted in an efficient weight loss of 6.1 percent in comparison to 3.9 percent in the control group.
Types of Protein and Their Characteristics
Types of Protein and Their Characteristics
Whey Protein
The most common among women who want to lose their weight quicker is the whey protein. It acts almost fast and remains within the body between 30 and 60 minutes and it contains all the necessary amino acids.
The whey proteins occur in three widespread forms:
- Concentrate: 70-85% protein and some lactose, fat and carbs. Budget-conscious lactose tolerant people should be happy.
- Isolate: 90-95% of protein, virtually no lactose or fat. It is one of the best in the case of losing weight with the least amount of calories.
- Hydrolysate: 95 percent pure protein absorbed very rapidly. Athletes or women with digestive problems are best to use it.
Casein
The absorption of casein takes place gradually, during a few hours and forms a gel in the intestine. This makes you full long just because amino acids gradually get into the blood. The casein in a micellar form may remain in the body a maximum of 12 hours.
Casein is reported to make you fuller than whey. However a distinction can be noticed only after approximately 3 hours. Whey is more suitable for short-term effect.
Vegetarian Proteins
- Pea protein: 85 per cent of protein and has sufficient quantity of arginine and glutamine amino acids.
- Soy protein: this is the least quickly digested, in several hours. Soy contains isoflavones that help in the female hormones. Vegetarians can eat soy, although some may have an allergy.
The thermic effect of protein – real numbers
Research indicates the thermic effect of protein weighs 20-30% of the calories that one consumes. This implies that when you consume 100 calories of protein you burn 20-30 calories. With carbs the figure is only 5-10 percent and with fats practically zero (0-3 percent).
There is increased energy utilization of consuming a high-protein diet. Whey, casein and plant proteins differ by a narrow margin, only 2-3 percent. The thermic effect of all proteins is 20-30%.
Example: A 60 kg female consuming 90 g/day of protein (1.5 g /kg) burns 72-108 calories to digest it. It means 2160-3240 calories burned in one month = 300-450 g of fat.
Daily protein intake for weight loss for women
Daily protein intake for weight loss for women
WHO suggests 0.8 g/kg of protein. To lose weight, research indicates that women are supposed to consume 1.2-1.6 g per kg.
The optimal weight loss and sports target must be a 1.2-1.6g/kg and 1.62.0g/kg, respectively in women of 18-50 years. Females of more than 50 years of age ought to strive a little beyond 1.2-1.8 g/kg for effective weight loss and even 1.6-2.2 g/kg when doing sports.
The POUNDS Lost trial revealed that individuals consuming increased protein maintained their weight. The high-protein group lost 3.6 compared to 3.0 kg in normal group.
Females sticking to a higher protein diets remained in shape after two years. The aim is to maintain your weight in the long-term.
What to avoid:
- One study revealed that 47 percent of protein powders contain excessive lead and cadmium. Look for NSF or other independent certifications.
- Artificial sweeteners have the ability to alter the intestinal bacteria.
- Maltodextrin is capable of elevating your blood sugar.
What to look for:
- At least 70% protein should be included in the powder.
- Seek NSF or USDA Organic, and the third-party test, which verifies the presence of heavy metals.
- Use natural sweeteners like stevia or monk fruit.
- The entire amino acids must be provided on the label.
Practical tips for specific goals
Hydrolyzed or isolated whey protein is recommended in case you want to lose weight faster. Consume 15 to 20 grams in the morning or before an exercise.
Casein protein aids in regulating hunger. Use 25-30 grams per day and take between meals to keep fuller.
To maintain muscles, consume whey protein. After workouts, drink 20‑25 grams. Whey is readily digestible and assists in healing and building up of muscle.
Include fiber into your protein – it’s an excellent snack. Consume 20-30 grams to reduce your calories.
Popular protein brands
Top protein brands for women weight loss
Science-based approach products for muscle recovery and weight loss:
Rebuild Strength and Formula 1 Sports are Herbalife24 sports nutrition line of product with 25 and 18 grams of proteins per scoop (blend of whey and casein). Keep in mind that Rebuild Strength also contains BCAA amino acids, some vitamins and minerals to aid muscle recovery and growth. Formula 1 Sports contains 20 vitamins and minerals, L-Glutamine. These are NSF-certified items!
Herbalife Formula 1 shakes which contain 9-11 grams of soy and milk protein (33% dry) per serving. When combined with milk or yogurt its 17-18 grams. It is a meal substitute to lose weight and it has all essential nutrients, fats, carbohydrates, 25 vitamins/minerals, and fiber to assist digestion.
Protein‑only blend examples:
There are dozens of popular items, here are a few:
Optimum Nutrition Gold Standard is a great protein. All servings contain 24 grams of protein and will contain an isolate and concentrate.
Scitec Nutrition 100% Whey Professional worth 22gm of protein per serving. It is fortified in leucine, glutamine and taurine, and includes also digestive enzymes.
Debunking myths
- Myth: Protein transforms women to huge muscles. Fact: Women contain significantly lower levels of testosterone, protein essentially does not pack on a lot of muscle but simply maintains the existing one.
- Myth: You can drink as much protein as you want. Fact: The amount absorbed by the body can only be 20-30 grams in one instance; after that it gets to be fat.
- Myth: All proteins are equal. Fact: Certain proteins are absorbed more readily and make you feel fuller longer, and science has proved these.
Conclusions: Four key facts
A protein is not the only component of calorie-deficit that makes a weight loss plan. It is not a magic fat-burner (think balanced nutrition), still its impact has a real effect supported by science.
Important Health Note
- Consult a Professional: The information provided is for general educational purposes only.
- Not Medical Advice: It’s not intended to diagnose, treat, cure, or prevent any disease or health condition.
- Your Health, Your Responsibility: Always consult a qualified healthcare professional before making any decisions about your health
