Proteins are vital for Weight Loss
Last year I wrote an article on the best whey protein powders in the market wherein I mentioned that it is also perfect for weight loss. I have received a lot of queries on the best casein protein powders for weight loss. How come consuming casein protein powders for weight loss be significant? How many grams of protein is sufficient to start weight loss?
- How many Calories to Lose a Pound?
- Best Casein Protein for Weight Loss
- BodyTech Micellar Casein Protein Powder
- BulkSupplements.com Casein Protein Powder
- Naked Nutrition Micellar Casein Protein Powder
- Nutricost Casein Protein Powder
- MyProtein Slow-Release Casein
- Legion Casein+ Protein Powder
- ON Gold Standard 100% Casein Protein Powder
- Dymatize Nutrition Elite Casein Powder
- Six Star Elite Casein Protein Powder
- MuscleTech Phase8 Whey Casein Protein Blend
- BSN SYNTHA-6 Casein Protein Powder
- Macro Nutrients & Calories
- Fasting for Weight Loss
- Why Micellar Casein?
How many Calories to Lose a Pound?
Our bodies do not work on this formula. The first and foremost rule of reducing weight is to stay in a calorie deficit, which means your intake of calories should always be less than the calories you burn.
A calorie is a unit of energy, and it is a way of describing how much energy you will get by eating an apple or having dinner. For example, you get 90 calories by having a cup of milk tea.
These calories are needed to run this factory called the human body. Calories not consumed stay deposited in the form of body fat.
Best Casein Protein for Weight Loss
We have sorted the protein powders according to calories from lowest to highest.
BodyTech Micellar Casein Protein Powder
Scoop – 32.2
BodyTech Casein Powder is tasty and can be eaten at any time of day. It is perfect for helping shield muscles from catabolic failure during the healing process, whether after a workout or bedtime.
Proteins made of casein are digested more slowly than those made of other proteins. Casein helps to minimize post-workout muscle degradation by supplying an extended release of muscle-building amino acids.
BodyTech Micellar Casein is priced reasonably. Flavored and unflavored powder options are available. Proprietary Aminogen, an enzyme that assists the body in protein breakdown, distinguishes this brand. Only micellar casein and amino gen are used in the unflavored formula.
- Very low Carbs & Fats
- Taste well-liked by users
- It won’t mix nicely in a blender bottle.
BulkSupplements.com Casein Protein Powder
Scoop – 30 gm
- Calories – 106
- Flavors – Unflavored
- Protein – 25 gm
- BCAA – gm
- Carbs – <1 gm
- Fat – <1 gm
Unflavored casein powder provides you a protein boost with no added sweetness, so you may enjoy them with a meal or drink that’s not as sweet. It does not include any artificial ingredients and is unflavored. It has a hint of milkiness, but it is easy to make it tastier by blending it with various fruits. It is less thick than the consistency of other casein powder supplements. You can easily shake it with water and blend it to a creamy texture.
A serving of this casein powder has 25 grammes of protein with under 1 gramme of carbohydrates and fat. That macro split is very effective. The product is made in an FDA-inspected facility, following cGMP guidelines.
Unflavored protein powder with no additives.
High proportion of protein
Casein is the sole ingredient mentioned.
Gluten and sugar-free.
Available in a variety of sizes.
No mention of the casein type.
Naked Casein is a wonderful way to get the advantages of casein protein.
The primary protein source is premium micellar casein. This protein is not denatured during processing. Micellar casein digests slowly and clots in the stomach, allowing a continuous supply of amino acids. This is great for muscle development and regeneration, particularly before bed.
No chemical detergents or heavy metals are used to make this protein. This protein powder is also extremely clean and pure, since micellar casein is the sole component.
It contains casein, which is derived from milk. Also, this product is exclusively available from US farmers. Naked Casein is also minimal in calories, fat, carbohydrates, and sugar. This makes it ideal for clean muscle development and a clean diet in general. This powder may be used in baking as well as drinks and smoothies. You receive pure casein protein with no fillers.
- No Flavor
- No Artificial Colors
- No Carbs and no Fat
Nutricost Casein Protein Powder
Scoop 35.27 gm
- Calories – 110
- Flavors – 2
- Protein – 24 gm
- BCAA – gm
- Carbs – 1 gm
- Fat – 1 gm
The flavor is pleasant, and it serves as a solid foundation for whatever other components you want to add to customize the dish. This 100% Micellar Casein is manufactured in a GMP compliant, FDA registered facility. It is non-GMO & Gluten free.
- Micellar casein in its purest form
- Gluten-free and non-GMO certified
- flavored with natural ingredients
- Almost nil Carbs & Fats
MyProtein Slow-Release Casein
Serving Size – 30 gm
- Calories – 110
- Flavors – Unflavored
- Protein – 23 gm
- Carbs – 3 gm
- Fat – 1 gm
It’s micellar casein, which breaks down slower than whey. Combined with whey or regular meals, micellar casein keeps you satiated and anabolic for longer.
I’ve only had the unflavored version and liked it. A shaker is helpful but not necessary to stir the powder into water or milk. The dose per scoop is generous. Most folks just need one scoop. I felt fuller for longer than when I didn’t take it, which was great for avoiding midnight hunger.
The product completely crushes the competition on price points. And because this is MyProtein, expect to spend less. That’s insanely good micellar casein and with no side effects.
Casein is a great method to add lasting power to your daily meals. If you don’t mind sacrificing taste for a big savings, this is the best casein for you.
- No Flavor
- Very economical
- Very Satiating
Legion Casein+ Protein Powder
Scoop – 32 gm
- Calories – 120
- Flavors – 5
- Protein – 26 gm
- BCAA – 5.2 gm
- Carbs – 2 gm
- Fat – 0 gm
Naturally sweetened and flavored micellar casein protein powder. 100% micellar casein protein powder Casein+ has 26 gm of protein per serving and very little carbohydrate and fat. Casein is a grass-fed casein isolate derived from high-quality milk from sustainable dairy farms in Ireland, which produces some of the world’s healthiest and cleanest milk.
Seriously Casein+ is a completely different casein powder. If you’re not pleased with this low-carb protein powder for women and men, the company will promptly and courteously return your money.
- It is from grass-fed dairy farms
- Zero fat content
- Naturally sweetened
- No digestive Enzymes
- Not a very good taste
- Contains Soy
It is the most popular protein powder manufacturing company globally, and they manufacture the best casein powders.
Slow Digestion – A perfect choice between meals or before bedtime while fasting for a prolonged period, and it assists in the regeneration of lean muscle mass.
Micellar Casein – 24gm of high-quality, slow-digesting, anti-catabolic protein to aid in your exercise and nutritional goals.
NIGHT-TIME Solution: This specially designed night-time protein source will help you repair broken muscle fibers and keep anabolic as you sleep. Helps Keep You Full overnight and improves muscle recovery. SATIETY – makes you stay fuller for longer and encourages your weight-loss goals. It has more flavors but generally available is only nine.
- No artificial colors
- Pure Casein Protein
- With Digestive Enzymes
- Less Cholesteroll
- Costlier than competitors
- Artificial sweeteners
- Too sweet for my taste
Elite Casein utilizes a cross-flow microfiltration technique to assist in maintaining the natural condition of casein protein’s muscle-building capabilities. Elite Casein is created by in-house R&D experts who carefully select ingredients that meet strict criteria.
All Dymatize products are produced in GMP and Sport Certified facilities, including the finished goods.
Ideal for overnight muscle development and recovery, as well as other long stretches between meals.
Supports muscle development and regeneration by providing a steady supply of muscle-building amino acids.
- It tastes amazing.
- Informed Choice has certified this product.
- Cholesterol levels are quite low.
- Soy is present.
- Artificial flavors are present.
- A little salty
Six Star Elite Casein Protein Powder
Scoop – 40 gm
- Calories – 140
- Flavors – 1
- Protein – 24 gm
- BCAA – 4.9 gm
- Carbs – 9 gm
- Fat – 0.5 gm
MuscleTech Research & Development has created an 8-hour Sustained Release Protein for extended amino acid release. This dietary supplement mixes instantly. It has zero aspartame. The company has received the American Masters of Taste Gold Medal for the product’s superior taste. It is manufactured at a GMP facility. It is gluten free and banned substance free.
With 24g of protein in every scoop, Six Star Casein Protein provides a steady stream of amino acids for your muscles. Casein has a 100% Sustained-Release property. It’s great for splitting up between meals and taking at night. Slow digestion and delivery gives you strong amino acids to keep your muscles fed continuously.
- Very Good Taste
- Low in Carbs & Sugars
- A bigger jar is also needed.
- Some clump formation when mixed with a spoon.
Phase 8’s main protein has the rare capacity to pump amino acids into your bloodstream for up to 8 hours following intake, allowing you to maintain a muscle-building environment for longer.
To taste more than any other protein on the market, Phase 8 was flavored in one of the world’s best flavoring houses. It is a mix of various protein powders rather than casein only. It is also high in calories and carbs, and I feel this is the best-tasting casein protein powder available in the market.
- Due to various proteins, various digestion rates
- It is suitable for consumption at any time during the day
- Very satiating
- To get a smooth texture, mix it very thoroughly.
- Leads to a harsh flavor.
BSN SYNTHA-6 Casein Protein Powder
Scoop – 47 gm
A very popular product and BSN offers something rather novel with their Syntha-6 Protein Powder. Boldly packaged with a nutritional label that may seem unusual at first look, an unusual macronutrient breakdown sits next to a list of lengthy and complicated chemicals and additives. It is less of a Casein and more a meal replacement.
Whey protein concentrate, whey protein isolate, calcium caseinate, micellar casein, milk protein isolate, and egg albumin are all included in this product. It doesn’t matter whether you eat it after a workout, in between meals, as a snack, or as a treat, and it’s designed to be the go-to protein powder at any time of day. This is one of the best casein supplements for muscle protein synthesis.
- Even with water, it tastes excellent.
- Mixes nicely
- Reasonably priced
- Contains a lot of artificial components
- Carbohydrate content is not low
- This product contains soy, wheat, and maize
- Highest calories of all those considered
Macro Nutrients & Calories
- 20 to 30% calories should be from fats, and 1 gm fat has nine calories.
- 45 to 65% calories from Carbs and 1 gm carbohydrate has four calories.
- 10 to 35% calories from Protein content, and 1 gm protein has four calories.
So if you have a 2500 calorie diet a day, it is meant that you should get
- 500 to 750 calories from Fats
- 1125 to 1625 from Carbs
- 250 to 875 from Proteins
Now comes the exciting part. Our body can store Fats and Carbs but not Proteins. But if you eat more proteins, they also can get converted to fats and get stored.
Looking at our current body weight and calorie intake, we have to decide which macronutrient is sufficient in how much quantity and the balanced composition of the three.
There cannot be one formula that fits all in this case, like age, activity level, body size, and body composition all influence how many calories a person burns each day.
And there can be unlimited permutations and combinations of all these terms.
We have not even discussed micronutrients till now, which also cause lots of changes in the body. All the vitamins and minerals are called micronutrients.
Fasting for Weight Loss
People start eating less as the first step towards a weight loss program. This unplanned weight loss diet results in a loss of essential nutrients as one limits the variety of food consumed. The body goes low on energy and causes you to crave high fat and high sugar foods. It, in turn, leads to the intake of more calories and weight gain.
Due to such weight loss effort, many other problems can start due to deficiency of micronutrients.
Some people also start exercising along with a reduced diet to reduce weight. But after some time, the body gets used to the exercise, and there comes a plateau. Despite regular workouts, the weight does not decrease.
So people stop doing exercise, and the metabolism goes down. But we cannot reduce the diet now due to the food cravings, which results in further weight gain.
Due to such weight loss effort, even if we decrease our diet, we start losing micronutrients.
So what is to be done?
You need to look into your diet and check what is it that you are consuming more? In most of the cases, you are either –
- In Calorie surplus, eating more calories and burning less.
- Consuming more calories in the form of carbs and fats.
- Not doing any exercise.
- Leading a sedentary lifestyle.
So the only way out is
- Active Lifestyle. A total lifestyle shift is needed to lose weight and not regain.
- A balanced diet with a decrease in calorie intake to stay in a calorie deficit.
- Consistency in a workout routine.
These are the ABC of weight reduction, and various types of protein help you achieve all these. There are so many Advantages of Protein, and see how these help you in the ABC of weight loss.
- Increases Muscle Mass and Strength
- Helps Maintain Weight Loss
- Good for Your Bones
- Reduces Appetite and Hunger Levels
- Reduces Cravings and Desire for Late-Night Snacking
Consistency in Workout Routine
- Boosts Metabolism and Increases Fat Burning
- Helps Your Body Repair Itself After Injury
- Enables you to Stay Fit as You age
- Lowers Your Blood Pressure
- Does Not Harm Healthy Kidneys
Benefits of Protein
- Protein is an essential component of every cell in the body.
- Hair and nails are mostly made of protein.
- Your body uses protein to build and repair tissues.
- You also use protein to make enzymes, hormones, and other body chemicals.
- Protein is an essential building block of bones, muscles, cartilage, skin, and blood.
- Protein is the most filling macronutrient.
In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything.
If you need to lose weight or belly fat, consider replacing some of your carbs and fats with protein. Make your potato or rice serving smaller while adding a few extra bites of meat or fish.
Increase your Protein Intake
The sad part is that despite so many health benefits, our so-called healthy diet is still deficient in protein.
There are so many sources of protein. Milk Protein is the complete protein, plant-based protein like brown rice protein, vegan protein powders, egg protein, meat-based protein. You can have a mix of these if you fulfill your requirements through whole food instead of any single source of protein. We consume only 10 to 30 gm of protein in our diet, whereas recommended levels are 0.8 to 1gm per kg weight.
According to a clinical study, most people can safely eat even between 2 and 3.5 gm per kg of body weight daily, especially those who need more protein than others, such as sportspersons, athletes, bodybuilders, etc. It is recommended that 10 to 35% of your daily energy consumption should come from protein.
Protein is very satiating. So by consuming any protein, you feel more satiated and do less snacking, which reduces your fat and carbs intake. So it reduces hunger and appetite, which in turn reduces calorie intake. After you eat, some calories are used in digesting and metabolizing the food. It is called the thermic effect of food. Proteins have a higher thermic effect (20 to 30%) compared to carbs (5 to 10%) and fat (0 to 3%), So 30 calories of protein are burned while digesting proteins, and only 70 is left behind, whereas 90 calories of carbs and 97 calories of fats are left behind.
- Higher protein intake boosts metabolism resulting in burning up to 100 extra calories per day.
- More grams of protein per day reduces the craving for food and late-night snacking.
- Daily Protein intake helps in less weight regain after you have lost weight.
- Weight loss results in the loss of all macronutrients and slowing down of metabolism. Protein intake slows down muscle loss, in some cases even muscle gain, and increases metabolic rate.
- Along with an increase in protein intake, heavy strength training also results in a reduction in muscle loss and an increase in metabolism.
How to Get More Protein in Your Diet?
It is one big challenge for people who regularly have a low protein diet. There are various forms of protein. Regular foods for increasing protein intake are Chicken, Fish, Eggs, Milk, Cheese Yogurt, Kidney beans, Chickpeas, Lentils, Soy, Tofu, etc. Various types of whey protein supplements are widely available today. You can have a protein bar or even protein powder with water.
Trying to add these foods to your existing meals becomes difficult as there are other family members.
There are so many ways to consume your extra protein. You can have a protein shake after a workout, after breakfast, or instead of evening tea, before dinner. You can add a scoop of protein powder to it. Protein per scoop is generally 24 to 30 gm. You also get high-quality protein without adding many calories to your diet. So if you have 2 protein shakes a day, you can have 55 to 75 gm protein depending on other ingredients.
It is so satiating that your cravings for sweets and other foods decrease.
There are two types of milk protein.
It is a by-product of cheese. The water left behind during the process is whey, and the same water is dried and filtered to get whey protein powder.
There are three forms of whey protein.
Whey Concentrate – This has lactose in it and has some quantity of carbs and fats as well. There is 30 to 70% protein content in one scoop of Concentrate.
Whey Isolate – This is a more pure form of protein. Generally, there is no carb or fat in Isolate. Nor is there any lactose in it. People who are allergic to lactose have Isolate. There is 75 to 95% protein in an Isolate scoop. Bodybuilders and athletes prefer this.
Whey Hydrolysate – This further filtered form of Isolate and is pre-digested. Hydrolyzed whey is good for people who want immediate muscle protein synthesis. Doctors even prescribe it to patients who have digestion issues but need protein.
- Whey is absorbed quickly in the body.
- It enhances the feeling of fullness in the short term.
- It is better to have Whey protein immediately after a workout, as at that time, the effects on muscles are the maximum.
- Your muscles benefit from immediate repair with whey protein. You can get the details of whey proteins here.
There are no side effects of whey protein powder.
Casein Protein for Fat Loss
Another by-product of cheese manufacturing activity is Casein Protein.
- Micellar Casein is absorbed slowly in the body.
- Keeps you full for an extended period
- Casein is slowly reacting, and after the workout, the muscles do not benefit from immediate repair.
- But on the other hand, with Casein protein powder, there is a better opportunity for muscle repair when you are sleeping, so casein is better at that time.
What is the best casein protein? Micellar is the best Casein protein before bed as it is the slowest digesting casein protein suited for all-night MPS if taken just before sleeping. Due to this, it is also known as the best casein protein for females. It is called so as it forms micelles when added to any liquid.
Natural dairy products are the top casein protein foods, and this protein is plentiful in milk, natural yogurt, and cheese. Cottage cheese and high-protein natural yogurt are two popular methods to obtain dairy protein without consuming many calories.
Why Micellar Casein?
Your body’s normal muscle-building and recovery cycles are on throughout the seven to eight hours you sleep each day. However, since you don’t eat protein while sleeping, the body doesn’t have easy access to amino acids. For example, the body has essentially run out of easy-access branched-chain amino acids after just four hours of eating whey protein (BCAA).
If Consumed before bed, micellar casein provides the body with a stable supply of BCAA which means greater protein synthesis (and increased muscle growth) all night. Micellar casein protein has enhanced strength and stamina, better muscle gains, and improved metabolic rates and resistance training.
It is digested slowly and keeps you full for the whole night, and you don’t wake up feeling hungry. So it has been shown to give better results during weight loss than whey or any other form of protein. Due to the slow disgesting property, it is also better to consume before fasts to keep you fuller for longer. It also has more calcium which is good for women, especially for those 40 years and above. However, calcium quantity varies from brand to brand.
Due to its various properties, protein can be very useful in weight reduction by maintaining a calorie deficit. Our regular food should first fulfill all protein requirements, and we should use these protein powders only if we find it challenging to fulfill it from regular food.