Ideas for Using Protein Powder for Weight Loss

Most dieters know that the secret to burning fat is using up more calories than they consume. Consuming a protein enriched diet may help you reach that goal because it revs up your metabolism. Rather than getting your protein entirely from meats that often contain high quantities of fat, you might want to consider using protein supplements. Protein powders supply nutrition without the fat and calories which you don't need. Research has shown that drinks high in protein can help you lose about 4 to 6 pounds of weight a month when used in tandem with a healthy diet and exercise program.

A study in the Journal of Nutrition revealed that eating a high protein diet in conjunction with regular exercise gave a boost to weight and fat loss and also improved blood fat levels. Protein is a key component of your body's cells, including those in the bones and muscles. It's necessary for cell growth and repair, and builds immunity against infections. Most adults actually get enough protein in their diet, but unfortunately it is often accompanied by a lot of fat and calories. This is why bodybuilders, athletes and dieters alike frequently decide to use protein supplements rather than increase their meat consumption.

As a general rule, you should consume about 1 gram of protein for every 1 pound of weight. Therefore, if you weigh 130 pounds, you will need to consume 130 grams of protein per day. That amount should be divided by 6 and consumed over the course of six meals for maximum effect.

You will find a range of protein supplements on the market that specifically target weight loss. A top quality protein powder has minimal fat or additives and is simple to prepare and digest. Whey protein powder is a good form that digests easily. If you are a vegan or have allergies, then you can also use powders made of soy, egg white and rice protein. Although protein powders are available in various flavors such as chocolate, strawberry and vanilla, often they can get a bit monotonous. To add some variety and additional nutrients, you should try adding a few healthy ingredients. This also helps improve the flavor that many people find bland and chalky.

Rather than using water to make your shakes, try using low fat milk, juice or a mixture of liquids. You can even use coffee for your morning shake. Fruit, either fresh or frozen, is also a popular addition. Not only is it tasty, it will increase the fiber content of your drink, which will keep you feeling full longer and reduce the urge to snack. Good fruits to include in a shake are bananas, blueberries, mangoes, pineapple, strawberries, and raspberries. Try using frozen fruits to give your shake a thicker consistency.

Yogurt is another popular ingredient in protein shake recipes, either frozen or refrigerated. It provides extra protein which is low on the glycemic index, and it contains calcium, which has been shown to speed fat loss. Yogurt will also give the shake more thickness and a creamier consistency. To keep calories to a minimum, choose low fat yogurt. Other good high protein additions include eggs, low fat cottage cheese, natural peanut butter (choose reduced fat), and soy milk.

When you're scrambling to arrive at work on time, then it's easy to neglect a healthy breakfast and stop by for a muffin or bagel on the way. Big dieting mistake! You'll unavoidably have that midmorning crash which will send you running for the closest vending machine. Eating a nutritious, satisfying breakfast is critical if you are attempting to lose weight. It revs up your metabolism for the day and supplies the energy you need to keep going.

Combining fresh fruit, juice, low fat milk and yogurt with whey protein powder will make a tasty smoothie which you can take along with you as you head out for the day. You could also add things like bran or corn flakes, granola and flax seed. Along with the protein, you'll get plenty of fiber and nutrients from the fresh fruit. When you do have enough time to cook in the morning, try adding a scoop of protein powder to your waffle or pancake batter. You'll add protein to foods where there typically wouldn't be any.

This fruit and bran shake recipe is filling and can be made in minutes. You will need 1 cup of apple juice, 1/2 a ripe banana, 1/3 cup sliced blueberries or peaches, 1 teaspoon of bran, 3 tablespoons of protein powder, and 6 ice cubes. Combine these ingredients in a blender and mix together until thick and smooth. If the shake is too thick, simply add more juice or some low fat milk until you get the consistency you prefer.

Protein powders aren't only for shakes. You can add it to just about any dish because of its solubility. Whey protein powder is particularly great to cook with as it dissolves more thoroughly than other kinds of powder. Experiment with mixing a scoop of protein powder into soups, sauces, gravies and even mashed potatoes. Protein enriched powders may also be incorporated into most baked goods. Try adding a bit of vanilla protein powder to your favorite sugar free cake recipe or chocolate flavored powder to muffin mix. It really adds some tasty sweetness without any empty calories.

Protein enriched bars are a great choice for breakfast and snacks, and they're surprisingly easy to make. In a medium sized pan, combine 1 cup reduced fat peanut butter (natural if possible), 10 tablespoons natural honey, 3 scoops whey protein powder, 2 cups oats, and 1 cup milk. You could also add some protein rich ingredients such as sunflower seeds, slivered almonds, or dried fruit such as raisins, cranberries and apricots. Stir until the mixture is well mixed and leave it in the refrigerator overnight. In the morning, cut it up into bars and you'll be able to enjoy a healthy breakfast containing protein powder that is ready to go.

These double chocolate peanut butter protein bars are a terrific snack in the middle of the afternoon when you need something to tide you over till dinner. You'll need 1/4 cup low fat peanut butter, 3 scoops of chocolate protein powder, 3 tablespoons of fat free chocolate syrup, and around 2 tablespoons of water. In a bowl, mix together the peanut butter and chocolate syrup. Add the protein and enough water to moisten it a little. Place the mixture on waxed paper or plastic wrap, and knead by hand for several seconds to mix the ingredients. Flatten and cut into four bars, wrapping them individually in plastic wrap. Store them in the refrigerator so they stay fresh.

Protein powders and supplements might help you slim down by decreasing your caloric intake, however, you shouldn't depend on them for the majority of your nutritional requirements. Try making your breakfast oatmeal with milk instead of water and snack on low fat cheese. Cut up a boiled egg onto your salad or add some nutritious and tasty chick peas. These are all tasty, healthy ways of following a high protein diet without adding too many extra calories.

Remember, the secret to weight loss is burning more calories than you eat. Choose healthy foods like fruits, veggies, whole grains and lean protein, and get moving every day. Weight loss is important but you also need to get some pleasure from the foods you eat.