Protein Shake Diet
A protein shake diet consists only of protein, has little or no carbohydrates, fat and other essential nutrients. Keep in mind that a true protein shake is a supplement to an existing healthy diet and is designed to provide you with high quality proteins. It is not designed to replace an entire meal.
Protein shakes are low in calorie content; a single serving contains an average of less than 200 calories. The most common sources of protein are eggs, soy, whey and casein.
There are certain advantages and disadvantages when it comes to sticking to a protein shake diet, whether as a meal replacement or a supplement to an existing diet. Bumping up your protein consumption can help in significantly reducing hunger and lowering food intake. However, when you give up whole foods and replace them with protein shakes, you are putting yourself at a risk of developing nutritional deficiencies.
Remember that protein shakes are high in protein but low in other essential nutrients that your body needs. The recommended amount of protein is 175g daily. Exceeding that amount leads to elevated risks of kidney and liver problems, cancer and heart disease.
Whole foods are superior in nutritional content compared to liquid foods. A protein shake diet does not provide any special muscle-building or fat-reducing properties, but they do have a certain potential when it comes to helping you lose weight or gain muscle mass for a leaner and trimmer body. A person’s metabolism increases when it is processing whole foods.
However, it slows down to a much lesser degree when it comes to digesting liquid foods.
There are several types of protein shakes available on the market. They differ in nutritional content, depending on your needs and goals as to whether you want to lose or maintain weight, or build up your muscle mass.
If your goal is to lose weight, go for a low fat, low carb and high protein shake. The best option are the soy based powders, which contains between 90 to 120 calories per scoop, consists of 20 to 30 grams of protein, low carbs and little or no fat.
If your goal is to maintain your current weight, whey is the best option. It contains 25 to 30 grams of protein per serving and contains an average of 200 calories per scoop.
Increase muscle mass
If your goal is to increase your muscle mass, the best option is going for creatine based proteins and enhanced whey protein (wheybolic). They have higher calorie content, around 300 per serving, contains 30 to 50 grams of protein per serving. They are also specifically designed to aid the body in gaining muscle mass when you are performing an intense workout routine.
They also have a higher fat content, around 12 to 15 grams per serving, which assists in increasing muscle mass.