What is the best protein powder for weight loss?
A high protein diet can help a person , reduce appetite, and burn fat, which can lead to weight loss.
Various types of protein powder are available, many of which are dairy- or plant-based.
Below, we compare the potential for different protein powders to aid weight loss, including powders suitable for vegetarians or vegans. We also describe how to incorporate these powders into the diet.
Whey protein can provide the body with amino acids.
Whey protein represents one of the most popular protein supplements.
Whey is a milk-based protein. It contains all of the amino acids that the body cannot produce on its own. Therefore, doctors refer to it as a "complete" protein. It may also support weight loss.
In a involving adults who were overweight or had obesity, participants who consumed whey protein drinks — without making any other dietary changes — experienced a reduction in body weight and body fat, compared with participants who had instead consumed supplementary carbohydrates.
The researchers also discovered that the participants who had consumed the whey protein had lower levels of the hunger hormone ghrelin and smaller waist circumferences at the end of the 23-week study period, compared with the other participants.
In addition, one found that participants who performed resistance training and who used whey protein were more likely to gain lean muscle mass and upper and lower body strength than those who did similar training but who did not receive whey supplementation.
Casein is another milk-based protein. It is also a complete protein.
The body absorbs casein than whey. Since the body digests casein at a slower rate, it may help keep a person fuller for longer. This prolonged feeling of fullness may help with weight loss.
However, one comparing the effects of casein protein and whey protein found no significant differences between the two, in terms of energy expenditure or appetite regulation.