A high protein diet can help prevent cravings and urges to over eat.
We’ve all experienced how difficult losing weight can be – the temptations, hunger pains and cravings. A diet high in protein can help you reach your weight loss goals in several ways. First, the amino acids in protein promote a feeling of fullness and reduce your hunger and prevent those urges to snack. Protein requires burning more calories during digestion than fats and carbs. High protein diets also support lean muscle tissue and muscle tissue burns more calories than fat.
Your healthy daily diet should be designed around eating more protein for weight loss. Start with foods that are complete proteins, those which include the essential amino acids necessary for good health. Include lean protein sources like skinless chicken and turkey, fish, eggs, and lean grass fed beef. Another option to increase your protein intake and spread it evenly throughout your day is to use whey protein isolate which is generally 90% pure protein and has had virtually all of the lactose (milk sugar) removed. Whey protein isolate is very low in fat, is more rapidly absorbed and is an excellent choice for people who are lactose intolerant.
But how can you select the best protein powder for YOU?
They are packaged similarly and appear to be the same and they all claim to be the best. Let’s start by taking a closer look at the different types of protein, their labels and ingredients and help you find the best protein for your needs. Protein powders come from a variety of sources including milk, egg whites or plants like soy. The majority of commercial proteins used as supplements are derived from milk which contains both casein protein and whey protein.
Milk protein is generally 80% casein protein and 20% whey protein. These proteins are separated, often referred to as isolated, by high speed spinning of the milk to separate the fat from the protein content, and then further processed to separate the liquid whey proteins from the casein protein solids. The two final products differ mainly in the speed which they are digested and absorbed by your body – whey is considered a fast-digesting protein and casein is a slow-digesting protein.
Whey protein powders are very popular and often the most affordable. Whey protein contains all of the essential amino acids which are easily broken down into branched chain amino acids which are rapidly absorbed by your body. Whey proteins are often lower in lactose than other milk proteins and may be a good choice for people who are lactose intolerant. Look for a low-fat, low-calorie whey protein powder for your pre and post workout shakes as the rapidly absorbed whey protein will feed your muscles quickly during and after your training.
Casein protein powder is similar in amino acid content to whey protein, but is much more slowly digested and absorbed. This may sound like a disadvantage, but if used properly casein protein can supply slow and steady protein to your muscles for up to seven hours. Look for micellar casein protein powder which is processed without chemicals and is a more healthy and natural choice. Micellar casein protein is ideal for your protein shake at bedtime as its slow release will replenish your muscle fibers through the night.
Whether you choose whey or casein protein (or both), READ the labels and ingredients as not all dietary proteins are created equally. Avoid added sugars, artificial flavors, and artificial colors and stay away from proteins with fillers like dextrose, maltodextrin, corn or corn starch.
When you’re ready to try the best whey protein powder available, check out True Amino Natural Whey Protein Isolate made from 100% natural ingredients. It’s free of additives like antibiotics, fillers, gums and chemicals. True Amino Natural Whey Protein Isolate is virtually fat and carbohydrate free, contains no gluten and is 97% lactose free.
When you’re ready to add slow release protein to your diet try the best casein protein powder available check out True Amino Natural Micellar Casein made from 100% natural ingredients. True Amino Natural Micellar Casein is free of fillers, gums and chemicals and is rich in BCAAs, contains no gluten and is sourced from Australian cows.