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How To Use Protein Powder (For Weight Loss)

Learn how to use protein powder for weight loss & muscle growth. This is the absolute best way to use protein shakes to lose weight based on science. This video is great for beginners as well as those of you that are more advanced. It’ll help you lose belly fat without the side effects of future weight gain. (Based on Science)
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When it comes protein powder you have a lot of options to choose from. There’s whey, soy, egg, pea, casein, hemp, beef, and rice protein just to name a few, and that’s without me even getting into the hundreds if not thousands of different brands. Also there’s a lot of both, good and bad information out there about how much protein you should take, when to take it, and how to use it for building muscle, but there isn’t all that much info out there at all about how to use protein powder for weight loss and fat loss. And that’s exactly what I want to teach you guys in this video. Let me start by making one thing clear, you do not need any protein powder at all to lose weight. You can lose all the weight you want with real food. With that said protein shakes can provide a lot of benefits that can make it much easier to stick to a diet plan, burn fat, and build muscle. There are actually a number of reasons why someone would want to incorporate protein shakes while trying to lose weight. One reason is because research shows that you should increase the amount of protein you take in while losing weight to prevent muscle loss. Protein shakes provide a quick and easy way to meet your increased daily protein requirements during a cut. Sometimes there’s just not enough time to make a meal. You should always try to have real food instead of protein shakes, but if need be we can still get a lot of the benefits of a high protein diet by throwing in a shake or two per day. A high protein diet has been shown in studies to help reduce levels of ghrelin which is a hunger hormone, and it’s been shown to increase levels of appetite reducing hormones. If protein shakes can help us feel less hungry throughout the day I think it’s pretty obvious that that would help with sticking to a diet lower in calories. By decreasing appetite with protein you can wind up saving a couple hundred calories a day. One study demonstrated that participants were able to save 441 calories per day without actively trying to limit calories just by increasing protein intake from 15 percent to 30 percent of their diet. Within 12 weeks these people lost an average of 11 pounds. And this isn’t the only study like this, there’s a lot of research that shows that adding even a little bit of protein for breakfast can help curb your appetite for the rest of the day. Now the important thing to remember is that a protein shake has calories. If you’re just drinking a bunch of protein shakes throughout the day you could exceed your daily calories resulting in weight gain instead of weight loss. So how much protein should you have to reduce hunger and appetite?

Research:

Research showing that when you cut you should try to have more protein;
https://www.ncbi.nlm.nih.gov/pubmed/24092765

High Protein Diet Decreases Appetite and Increases Fullness
https://www.ncbi.nlm.nih.gov/pubmed/16400055/
https://www.ncbi.nlm.nih.gov/pubmed/19820013

Increasing Protein Intake from 15 to 30 percent lead to 400 calories less per day
https://www.ncbi.nlm.nih.gov/pubmed/16002798

High Protein Breakfast Helps Participants Consume 100 Calories Less
https://www.ncbi.nlm.nih.gov/pubmed/25889354

20 grams of protein in a shake is ideal for reducing cravings
https://www.ncbi.nlm.nih.gov/pubmed/25979566

Adding Protein Shakes Can Help Increase Fat Free Mass
https://www.ncbi.nlm.nih.gov/pubmed/25788405

Increasing Protein Intake Can Preserve Muscle During A Cut
https://www.ncbi.nlm.nih.gov/pubmed/23446962/

Adding 30- 48 Grams of Extra protein helped with weight maintenance:
https://www.ncbi.nlm.nih.gov/pubmed/14710168
https://www.ncbi.nlm.nih.gov/pubmed/15788122/

Daily Whey Protein Shake Can Make muscle maintenance up to 3.5x more efficient
https://www.ncbi.nlm.nih.gov/pubmed/25644344

Whey Better Than Soy At Maintaining Muscle While Losing Weight
https://www.ncbi.nlm.nih.gov/pubmed/25644344

Whey Better Than Soy For Body Composition and Weight:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3145217/

Fat Free Milk Vs Soy Milk Vs Carbs Post Workout:
https://www.ncbi.nlm.nih.gov/pubmed/17684208

Equal Amount Of Fat Loss From Soy, Whey, Rice, and Egg Protein
https://www.ncbi.nlm.nih.gov/pubmed/25560821
https://www.ncbi.nlm.nih.gov/pubmed/23782948

Study Showing That Animal Protein is better at stimulating muscle mass than plant based
https://www.ncbi.nlm.nih.gov/pubmed/26224750

Debunking Anabolic Window:
https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-10-5?site=jissn.biomedcentral.com

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