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Protein shakes may decrease your appetite by affecting your hunger hormones and helping you feel full for longer. Thus, while results are promising, numerous factors may affect protein shakes’ influence on appetite and hunger. In another, participants given a high protein shake prior to their workout reported feeling less hungry after exercising than when given a lower protein shake with an equal number of calories ( 9). One small study in nine young women with obesity found that a whey protein drink actively reduced appetite ( 8).
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Only a few studies have looked at protein shakes and appetite specifically. However, the authors cautioned that factors like body weight, eating behavior, and other health issues all play a role in the sensations of fullness ( 6).įurthermore, another review reports that ingesting above 35 grams of protein at once appears most effective for effects like less hunger, a reduced desire to eat, and greater feelings of fullness ( 7). One meta-analysis of five studies also connected high protein intake and increased fullness. In one small study, a high protein breakfast helped older women consume up to 135 fewer calories later in the day, compared with a low protein breakfast or skipping breakfast ( 5). Studies also show that higher protein intake may result in less hunger throughout the day ( 4). This is due in part to the release of fullness hormones GLP-1 and PYY ( 2, 3).
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One key reason is that protein generally helps you feel full for longer than other macronutrients. Elsevier 2021.Protein has been shown to help decrease hunger and appetite. Krause and Mahan's Food & the Nutrition Care Process. Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. International Journal of Sport Nutrition and Exercise Metabolism. Protein recommendations for weight loss in elite athletes: A focus on body composition and performance. Effects of dietary protein intake on body composition changes after weight loss in older adults: A systematic review and meta-analysis. Effect of dietary intake on body composition changes. Controversies surrounding high-protein diet intake: Satiating effect and kidney and bone health. Dietary strategies for weight loss maintenance. Department of Health and Human Services and U.S. 2020-2025 Dietary Guidelines for Americans.Centers for Disease Control and Prevention. And do strength training of all major muscle groups at least two times a week. Aim for about 30 minutes of activity, such as brisk walking, most days of the week. Protein-rich foods such as skinless chicken breasts, eggs, fish, beans, peas, lentils, soy products, nuts and seedsĪnd avoid eating too much food with added sugars, salt or saturated fat.Īlso add physical activity to your daily routine.Low-fat or fat-free dairy products such as milk, yogurt and cheese.Whole grains such as brown rice or whole-wheat bread.Keep in mind that the key to losing weight is burning more calories than you consume.
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As long as you're eating a healthy diet, you likely don't need to add extra protein through protein shakes or other sources. This amount depends on your weight and overall health. The Dietary Guidelines for Americans state that an average adult needs about 46 to 56 grams of protein a day. This can happen if you drink protein shakes along with your usual diet and you're not eating less calories or exercising. Since protein has calories, consuming too much can make it harder to lose weight. And if you rely too much on protein shakes to replace daily meals, you'll miss out on the healthy benefits of whole foods. Eating solid food may cause excess weight to return if you don't make smart food choices. But in time you'll need to start eating solid food again. Replacing meals with protein shakes may help you lower your daily calories, which can help you lose weight.