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 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?
- Fasting for Weight Loss
- Why Micellar Casein?
How many Calories to Lose a Pound?
Our bodies' just do not work on this formula. 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. 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 a human body. Calories not consumed stay deposited in the form of body fat.
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 what will be the balanced composition of the three.
There cannot be a one formula fit all in this case as age, activity level, body size, and body composition all influence how many calories a person burns through 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 a 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 workout the weight does not decrease.
So people stop doing exercise and the metabolism goes down. But we are not able to reduce the diet now due to the food cravings and this results 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 needw to have a 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. Total lifestyle shift is needed to lose weight and not regain.
- Balanced Diet with decrease in calorie intake so as to stay in calorie deficit.
- Consistency in a workout routine.
These are the ABC of weight reduction. Various types of Protein helps you achieve all these. There are so many Advantages of Protein 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
Consistancy in Workout Routine
- Boosts Metabolism and Increases Fat Burning
- Helps Your Body Repair Itself After Injury
- Enables you 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, in spite of so many health benefits, our so called healthy diet still is deficient in protein.
There are so many sources of protein. Milk Protein which is the most 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. In spite of that 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 type of protein, you feel more satiated and do less of 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 results in slowing down of muscle loss, in some cases even muscle gain and also increasing metabolic rate.
- Along with an increase in protein intake, heavy strength training also results in a reduction in muscle loss and 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, Soya, Tofu etc. Various types of whey protein supplement is 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 at times as there are other family members also.
There are so many ways to consume your extra protein. You can have a protein shake after workout, after breakfast or instead of evening tea, before dinner. You can add a scoop of protein powder in 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 sweats and other foods decrease.
There are two types of milk protein.
It is a by-product of cheese. The water that is left behind during the process is whey. 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 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. Body-builders and athletes prefer this.
Whey Hydrolysate – This further filtered form of isolate and is pre-digested. Hydrolyzed whey 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 workout, as at that time, the effects on muscles is the maximum
- Your muscles get the benefit of 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 Powders
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 get the benefit of immediate repair with it.
- 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
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 as 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).
Consuming before bed, micellar casein provides the body with a long-lasting supply of BCAA which means greater protein synthesis (and increased muscle growth) all night. Supplementing of micellar casein protein has been related to 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 compared to whey or any other form of protein. Due to the slow disgesting property it is also better to consume before fasts as it will keep you fuller for longer. It also has more calcium which is good for women especially for those 40 years and above. Though calcium quantity varies from brand to brand.
Best Casein Brand
ON Gold Standard 100% Casein Protein Powder
NO ARTIFICIAL Flavours, SWEETENERS, OR Colours
SLOW DIGESTION – a perfect choice between meals or before bedtime while fasting for a prolonged period of time, and it assists in the regeneration of lean muscle mass. MICELLAR CASEIN – 24g 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 fibres and keep anabolic as you sleep.
SATIETY – makes you stay fuller for longer and encourages your weight-loss goals.
Dymatize Nutrition Elite Casein Powder
25 grammes of protein derived from 100% micellar casein, a slow-digesting protein that provides long-term muscle support.
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.
Nutricost Casein Protein Powder
Casein Protein 5 Pounds
Micellar Casein with a Chocolate Flavor
24 grammes of protein per meal (64 Servings)
Manufactured in an FDA-registered facility that follows GMP guidelines.
BSN SYNTHA-6 Casein Protein Powder
With its launch, BSN smashed the whey protein taste barrier once and for all.
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.
It's designed to be the go-to protein powder at any time of day.
Muscle protein synthesis is aided by this supplement.
Legion Casein+ Protein Powder
Naturally sweetened and flavoured micellar casein protein powder.
Casein+ is grass-fed casein isolate. Guaranteed results or your money back is mentioned by the company
Casein+ is a grass-fed micellar casein protein powder made with milk from remote, environmentally conscious dairy farms in Ireland.
MuscleTech Phase8 Whey Casein Protein Blend
Phase8'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, Phase8 was flavoured in one of the world's best flavouring houses. In a bottle or shaker cup, combine cold water or skim milk.
BodyTech Micellar Casein Protein Powder
BodyTech Casein Powder is tasty and can be eaten at any time of day.
After a workout or before bedtime are perfect periods to help shield muscles from catabolic failure during the healing process.
Proteins made of casein are digested more slowly than those made of other proteins.
Casein helps to minimise post-workout muscle degradation by supplying an extended release of muscle-building amino acids.
Due to its various properties Protein can be very useful in weight reduction if one is maintaining a calorie deficit. Our regular food should first fulfil all protein requirement. If only we are finding it challenging to fulfil protein from regular food shall we try and get these from Protein powder.