Protein is a critical macronutrient when it comes to weight loss. High protein diets have been touted as a successful strategy to support fat loss and body weight management. These improvements are believed to occur by regulating energy metabolism, appetite, and energy intake.
The benefit of protein is not only limited to gaining muscle and strength, but it can also help get rid of unwanted excess weight. For weight loss, numerous diet regimens are available that mostly revolve around restricting different proportions of fats and carbohydrates and consuming fewer calories.
Some studies have shown that a diet with a high protein is the most effective way to lose weight. Some of the mechanisms explaining weight loss are the oxidation of free fatty acids, boosted metabolism, increased satiety, consequently reduced energy intake and greater dietary energy expenditure.
Protein powders are one of the best and convenient options to make your diet protein-rich. They are readily available, effective and easy to use. Several types of protein powders can help lose weight.
A study published in the American Journal of Clinical Nutrition was conducted to examine the role of protein in weight loss and maintenance. It was concluded that protein intake of 1.2-1.6 grams per kg body weight per day, explicitly including at least 25-30 grams protein per meal, improved appetite and encouraged better weight management with reduced metabolic risk factors.
Similarly, another study of the British Medical Journal conducted in 2017 found that combined intervention of high protein diet and resistance exercise increased fat-free mass among overweight and obese older adults.
So, if you are planning to begin with your weight loss journey, make sure not to compromise on this superpotent ingredient – protein.
How to choose the best protein powder for weight loss?
Quality protein intake is essential to accelerate metabolism, build muscle, burn fat, strengthen immunity and control appetite. Here is the list of quick checks that one must do to pick the suitable protein powder for weight loss.
- Read the nutrition label carefully: Never miss to check the ingredients list. Protein shakes usually contain protein sources like whey protein, casein or soy protein, etc., that you can choose as per the health goal and preference. In addition, check the protein and essential amino acids content per serve.
- No added sugar: A good quality protein powder for weight loss must be free from added sugar, fillers or additives. Protein powders may provide sweetness through artificial or plant-based sweeteners, and since they are non-caloric, you can opt for them.
- Certified product: Protein powder must be certified by the regulatory authority. You can check the third-party tested lab reports to verify the claims mentioned on the pack.
Which is the best protein powder in India for weight loss
Here are some of the safest and popular options of protein powders that you can consider for weight loss as per your needs.
1. Nutrabay Wellness Vegan Plant Protein
2. Nutrabay Gold 100% Whey Protein Isolate
3. Nutrabay Pure Pea Protein Isolate
4. Nutrabay Pure Whey Protein Isolate
5. Nutrabay Pure Soy Protein Isolate
Nutrabay Wellness Vegan Plant Protein: This is the best plant-based protein powder for females and males, containing a super blend of multiple protein sources, digestive enzymes, vitamins and minerals. It also contains superfoods like moringa, spirulina and flaxseeds that boost metabolism, encourage fat loss and provide satiety.
Protein Sources: Pea protein isolate and brown rice
Protein Content: 24 grams
Non-GMO, no added sugar, free from gluten, lactose and soy.
Nutrabay Gold 100% Whey Protein Isolate: One of the best selling whey protein powders for weight loss and muscle gain. Whey protein has been scientifically proven to support weight loss. It comes in a variety of lip-smacking flavours, and anyone can use this low carb and fat formulation post-workout, between meals or along with breakfast. With only 113 calories per serving, it’s a good all-rounder for anyone trying to lose weight, stay lean or naturally burn fat.
Protein Sources: Whey protein isolate
Protein Content: 25 grams
No added sugar, free from gluten and banned substances.
Nutrabay Pure Pea Protein Isolate: Pea protein is naturally rich in dietary fibre, creating a synergistic effect for weight loss. Studies say that pea protein helps maintain muscle, normalize bowel movement, promote fat burn and healthy blood glucose and cholesterol levels, thus supporting a healthy weight.
Protein Sources: Pea protein isolate
Protein Content: 25.3 grams
Non-GMO, no added sugar, gluten-free, lactose, soy and banned substances.
Nutrabay Pure Whey Protein Isolate: If you are concerned about buying protein powders with zero additives, go for this. With no fillers, artificial flavours or preservatives, this protein is the purest you can get. Its high leucine content helps build muscle, so consume it right after your workout to make the most out of it.
Protein Sources: Whey protein isolate
Protein Content: 26.5 grams
No added sugar, free from gluten, soy and banned substances.
Nutrabay Pure Soy Protein Isolate: Soy is a complete protein source that provides all essential amino acids. It is the best plant-based protein to build muscle and is suitable for anyone on a weight-loss diet. This supplement offers pure and unadulterated protein with negligible carbs and fat content and fewer calories.
Protein Sources: Soy protein isolate
Protein Content: 26.2 grams
No added sugar, free from gluten, lactose and banned substances.
When and How to use protein powder for weight loss?
Protein powders are easy to incorporate into the diet. One can take them at any time of the day. However, studies have shown that person receives the most benefit when consumed before or after the workout.
You can also use protein powders as meal replacements to create a calorie deficit for weight loss purposes. However, replacing all the meals is not suggestible.
To make a protein shake, one can mix protein powder with water or milk. Some other ways to protein powder:
- Blend it with fruits, nuts, seeds, and yoghurt to make healthy shakes and smoothies.
- Add it to breakfast oats or granola.
- Use it to make nutritious snack bars, pancakes, protein balls, waffles, cookies or muffins.
To sum up, the best way to lose weight is using protein powders in a well-balanced diet with regular exercise.