Compared to regular high-protein foods, protein powder is more easily absorbed and utilized by the body and is less likely to be converted into fat. So, can eating protein powder help with weight loss?
How many calories are in protein powder?
It's about 400 calories per 100 grams.
Different brands of protein powder may have slightly different calorie values due to varying added ingredients. However, most protein powders have calorie values ranging from 350 to 420 calories per 100 grams, which makes them high-calorie foods.
Can protein powder help with weight loss?
No, it cannot.
While consuming protein powder directly is easier for the body to utilize, many people use protein powder for muscle gain. However, if the level of physical activity is insufficient and the calories burned do not exceed the calories consumed, the additional protein powder will be converted into fat, not muscle. Therefore, it is difficult to rely on protein powder for weight loss without exercise or dieting.
How to consume protein for weight loss without gaining weight?
No weight gain from consuming protein powder in the morning
In the morning, the body's metabolism is more active, and the digestive and absorptive capacity of the stomach and intestines is at its peak. Consuming protein powder during this time can provide the necessary nutrients without worrying about weight gain.
Reduce the intake of high-calorie foods
Compared to high-protein, high-fat foods such as pork trotters, beef, and fatty meat, protein powder contains protein that is more easily absorbed and utilized by the body and is less likely to be converted into fat. Therefore, individuals who are trying to lose weight can reduce the intake of these high-calorie foods while consuming protein powder to achieve their weight loss goals.
Limit protein powder intake to 15 grams per day
On one hand, protein has a high calorie content, so consuming too much can lead to weight gain. On the other hand, an adult needs to consume 60-70 grams of protein per day, and the intake of protein powder should not exceed 25% of the total requirement. Otherwise, excessive metabolism of protein powder can lead to kidney damage in the long term. Therefore, the daily intake of protein powder should be controlled to around 15 grams.
