Protein for weight loss: which is better

Protein for weight loss: which is better? We analyze the types, effectiveness and features of the choice

Protein, or protein, is one of the three main macronutrients (along with carbohydrates and fats) necessary for life. It consists of amino acids that serve as building blocks for tissues of the body, including muscles, skin, hair and nails. In addition to the construction function, protein plays an important role in maintaining immunity, developing hormones and enzymes, as well as in the transportation of nutrients.

In the context of losing weight, protein acquires special significance. High protein consumption promotes saturation, reduces appetite and helps maintain muscle mass during a diet with calories. Maintaining muscle mass is critical, as the muscles are metabolically active and help to burn more calories even at rest.

However, not all proteins are the same. There are various sources of protein, each of which has its own characteristics, advantages and disadvantages. In this article, we will examine in detail the various types of protein, their impact on weight loss and give recommendations for choosing the most suitable option.

I. The role of protein in the process of losing weight

Before considering specific types of protein, it is important to understand how exactly the protein helps to reduce weight. The mechanisms of protein in the process of losing weight can be divided into several key aspects:

• Strengthening a sense of saturation: Protein has a higher saturation index compared to carbohydrates and fats. This means that the use of products rich in protein contributes to a longer feeling of satiety, which helps to reduce the overall consumption of calories. The protein slows down the emptying of the stomach and stimulates the production of hormones that suppress appetite, such as cholecystokinin (CCK) and Peptide Yy (Pyy).

• Thermal effect of food (Tef): The body spends more energy on digestion, assimilation and metabolism of protein compared to carbohydrates and fats. This process is known as the thermal effect of food. TEF for protein is approximately 20-35%, for carbohydrates-5-15%, and for fats-0-3%. Thus, an increase in protein consumption is slightly, but still helps to increase energy consumption.

• Saving muscle mass: During a diet with calorie restrictions, the body may begin to use muscle tissue as a source of energy. The use of a sufficient amount of protein helps to prevent the loss of muscle mass, which is important to maintain metabolism and prevent a decrease in metabolic rate. The more muscle mass, the more calories are burned at rest.

• Blood sugar regulation: Protein promotes the stabilization of blood sugar, preventing sharp jumps and falls. This helps to avoid feelings of hunger and craving for sweets, which is especially important for people who suffer from insulin resistance or type 2 diabetes.

• Improving the efficiency of training: Protein is necessary for the restoration and growth of muscle tissue after training. Sufficient protein consumption helps to improve the results of training and helps to increase muscle mass, which, in turn, has a positive effect on metabolism and helps to burn fat.

II. Types of protein: detailed review

A huge number of different types of protein are presented in the sports nutrition market. Each of them has its own characteristics, sources, methods of production and, as a result, various efficiency for weight loss. Consider the most popular and effective types of protein:

1. Serum protein (Whey Protein):

• Source: It turns out from serum, which is a by -product of cheese production.
• Features: It is quickly absorbed, contains a complete set of amino acids, including essential amino acids (EAA) necessary for protein synthesis.
• Types:
  • Wastein serum concentrate (WPC): Contains 70-80% protein, the rest is fats, carbohydrates (lactose) and minerals. The most affordable and common type of serum protein. It can cause discomfort in people with lactose intolerance.
  • Wastein protein isolate (WPI): Contains 90% or more protein, the amount of fats and carbohydrates is minimal. Suitable for people with intolerance to lactose and those who seek the maximum protein consumption.
  • Hydrolysis of serum protein (WPH): The process of hydrolysis takes place, in which protein molecules are split into smaller peptides, which facilitates and accelerates absorption. It has a bitter taste, but is the most rapidly digestible type of serum protein.
• Advantages: Rapid assimilation, high protein content, full amino acid profile, affordable price (for concentrate).
• Flaws: It can cause discomfort in people with lactose intolerance (for concentrate), a higher price (for isolate and hydrolyzate).
• Efficiency for weight loss: Great for suppressing appetite, maintaining muscle mass and improving training results. Quick assimilation makes it an ideal option for admission after training.

2. Casein:

• Source: It turns out from milk, is the main protein in milk (about 80% of the total protein content).
• Features: Slowly absorbed, forms a clot in the stomach, which slows down digestion and provides a long feeling of saturation.
• Types:
  • Micellar casein: The most common type of casein obtained by ultrafiltration of milk. Saves the natural structure of the protein and provides a slow and uniform release of amino acids for several hours.
  • Calcium casein: It turns out by processing casein by alkali. It is absorbed a little faster than micellar casein, but also provides a prolonged feeling of saturation.
• Advantages: A prolonged feeling of saturation, the slowdown in the release of amino acids, the prevention of catabolism (destruction of muscle tissue) during the night.
• Flaws: Slow assimilation can cause discomfort in people with lactose intolerance.
• Efficiency for weight loss: Ideal for admission before bedtime, as it provides a prolonged feeling of saturation and prevents the destruction of muscle tissue during sleep. It can also be used as a snack between meals to control appetite.

3. Soy protein (Soy Protein):

• Source: It turns out from soybeans.
• Features: Contains a complete set of amino acids, is a good source of protein for vegetarians and vegan.
• Types:
  • District protein isolate: Contains 90% or more protein, the amount of fats and carbohydrates is minimal.
  • Soyous protein concentrate: Contains about 70% protein, the rest is fats, carbohydrates and minerals.
• Advantages: A full amino acid profile is suitable for vegetarians and vegans, can reduce cholesterol.
• Flaws: May contain phytoestrogens (isoflavons) that cause fears in some people (although studies do not confirm the negative impact on the level of hormones in men). It is absorbed more slowly than serum protein.
• Efficiency for weight loss: It can be used to suppress appetite and preserve muscle mass. However, due to slower assimilation, it can be less effective for taking after training compared to serum protein.

4. Egg protein (Egg Protein):

• Source: It turns out from egg protein.
• Features: Contains a complete set of amino acids, does not contain fats and carbohydrates.
• Types:
  • Egg Albumin: The main type of egg protein contains about 80% protein.
• Advantages: A full amino acid profile does not contain fats and carbohydrates, suitable for people with lactose intolerance.
• Flaws: Higher price compared to serum and soy protein. It can cause allergic reactions in people with allergies to eggs.
• Efficiency for weight loss: It can be used to suppress appetite and preserve muscle mass. It is absorbed at an average speed, which makes it suitable for meal between meals.

5. Beef Protein (Beef Protein):

• Source: It turns out from beef.
• Features: Contains a complete set of amino acids, is rich in creatine, which helps to increase strength and endurance.
• Types:
  • Hydrolysis of beef protein: The process of hydrolysis passes, which facilitates and accelerates assimilation.
• Advantages: A complete amino acid profile, rich in creatine, does not contain lactose.
• Flaws: Higher price compared to serum and soy protein. It may have a specific taste and smell.
• Efficiency for weight loss: It can be used to suppress appetite, preserve muscle mass and improve training results. Quick assimilation (for hydrolyzate) makes it suitable for admission after training.

6. Protein mixtures:

• Source: A combination of various types of protein (for example, serum protein, casein, soy protein).
• Features: Provide both quick and slow release of amino acids, which allows maintaining a constant level of amino acids in the blood for a long time.
• Advantages: A complex effect on the body, a combination of the advantages of various types of protein.
• Flaws: It is difficult to assess the exact ratio of various types of protein in the mixture.
• Efficiency for weight loss: Can be used to suppress appetite, preserve muscle mass and improve training results. Suitable for reception at any time of the day.

7. Plant proteins (Plant-BASED Proteins):

• Sources: Peas, rice, hemp, pumpkin, sunflower, film, chia.
• Features: Suitable for vegetarians and vegan. Often require a combination of various sources to ensure a complete amino acid profile.
• Advantages: Suitable for vegetarians and vegan, rich in fiber.
• Flaws: They may have an incomplete amino acid profile (a combination of various sources is required), are absorbed more slowly than serum protein.
• Efficiency for weight loss: Can be used to suppress appetite and preserve muscle mass. It is important to combine various plant sources of protein to ensure a complete amino acid profile.

III. How to choose the best protein for weight loss?

The choice of the optimal type of protein for weight loss depends on several factors, including your dietary preferences, individual characteristics of the body, budget and purpose. Here are a few recommendations that will help you make the right choice:

• Determine your dietary preferences: If you are a vegetarian or vegan, your choice will be limited by plant sources of protein. If you have lactose intolerance, the concentrate of serum protein and casein should be avoided.

• Consider the speed of assimilation: For reception after training, rapidly digestible types of protein are best suited, such as isolation of serum protein or hydrolyzate of serum protein. For admission before going to bed, it is better to choose a slowly estimate casein. For intake between meals, you can use protein mixtures or egg protein.

• Pay attention to the amino acid profile: Make sure that the protein you have chosen contains a complete set of amino acids, especially essential amino acids (EAA). For plant proteins, a combination of various sources may be required to ensure a complete amino acid profile.

• Assess the protein content and other macronutrients: Choose proteins with a high protein content and low fat and carbohydrates. Pay attention to the composition of the product and avoid additives with a high sugar content.

• Consider your budget: The price of various types of protein can vary significantly. The concentrate of serum protein is the most affordable option, while the hydrolyzate of serum protein and beef protein are usually more expensive.

• Read reviews and ratings: Before buying protein, read the reviews of other users and product ratings. This will help you get an idea of ​​the quality of the product and its effectiveness.

• Consult a doctor or nutritionist: If you have any diseases or doubts, consult a doctor or nutritionist to get individual recommendations for the choice of protein.

IV. Dosage and time for taking protein for weight loss

The optimal dosage of protein for weight loss varies depending on the individual characteristics of the body, the level of physical activity and goals. In general, it is recommended to consume from 1.2 to 2 grams of protein per kilogram of body weight per day.

Protein’s receiving time also matters. Here are a few recommendations:

• In the morning: Reception of protein in the morning helps to launch metabolism and suppress appetite during the day.

• Before training: Reception of a small amount of protein before training (for example, 20-30 grams) can help improve training results and prevent the destruction of muscle tissue.

• After training: Reception of protein after training (for example, 30-40 grams) contributes to the restoration and growth of muscle tissue.

• Between meals: Taking protein between meals helps to control the appetite and maintain a constant level of amino acids in the blood.

• Before going to bed: The receiving casein before going to bed helps to prevent the destruction of muscle tissue during sleep and provides a long sense of saturation.

V. Alternative sources of protein in the diet

Powder protein is a convenient and effective way to increase protein consumption, but one should not forget about other protein foods. Here are a few excellent protein sources that can be included in your diet:

• Meat: Chicken, turkey, beef, pork.

• Fish: Salmon, tuna, cod, trout.

• Eggs: Whole eggs are an excellent source of protein and other nutrients.

• Dairy products: Cottage cheese, yogurt (especially Greek yogurt), milk.

• Legumes: Lentils, beans, chickpeas.

• Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds.

• Tofu and pace: Soy products rich in protein.

Try to include products rich in protein in each meal to provide sufficient protein consumption during the day.

VI. Cautions and side effects

In general, the consumption of protein in moderate quantities is safe for most people. However, in some cases, side effects may occur:

• Digestive problems: In some people, the use of a large amount of protein can cause bloating, gases, constipation or diarrhea. This is especially common when using the concentrate of serum protein and casein.

• Allergic reactions: In people with allergies to milk, eggs, soils or other products, allergic reactions to protein additives containing these ingredients may occur.

• The load on the kidneys: In people with kidney diseases, the consumption of a large amount of protein can increase the load on the kidneys and worsen their function.

• Dehydration: The consumption of a large amount of protein can lead to dehydration, so it is important to drink enough water.

It is important to remember that protein additives should not replace good nutrition. They should be used as an addition to a balanced diet.

VII. Conclusion (without actual conclusion)

The choice of suitable protein for weight loss is an individual process that requires the accounting of various factors. Understanding the advantages and disadvantages of each type of protein, as well as taking into account your dietary preferences and goals, will help you make a conscious choice and achieve the desired results. Do not forget about the importance of balanced nutrition and regular training, and use protein as an effective tool to achieve your goals in losing weight and maintaining health.