15 ways protein powder can help you lose weight

Go beyond protein shakes with these simple and creative treats.

If you’re trying to lose weight, it might be time to take your laser focus away from cutting carbs and counting kilojoules and start zeroing in on pounding more protein.

After all, protein boosts the production of satiety-revving hormones, prevents blood sugar spikes and fat storage, and, most importantly, helps your body build lean muscle, the ultimate determiner of your metabolic rate, says board-certified sports dietitian Marie Spano.

That’s why a 2015 review published in Applied Physiology, Nutrition, and Metabolism concluded that most people should down 25 to 35 grams of protein at every meal—and that people trying to lose weight may need even more. How to lose weight with pcos and thyroid Some data even suggests that you need to eat about a gram of protein per pound of body weight every day to lose weight and build metabolism-boosting muscle, Spano says.

Seriously?! Getting that much protein can be a struggle—especially for women who aren’t interested in living on chicken breasts.

Enter, protein powder—which is way more versatile than you probably think. Military diet for a week (Protein shake after protein shake gets old really quick!) In fact, this magical stuff can be the secret ingredient in weight-loss friendly snacks, baked goods, soups, dips, and more.

Check out these 15 nutritionist-approved hacks to hit your protein and weight-loss goals.

1. Exercise calories burned app Sub out up to a quarter of the flour in pancake, waffle, or muffin recipes with protein powder. A diet to lose belly fat Try a flavoured tub if you’re feeling extra creative. Paleo diet grains (Mix all dry ingredients before adding liquids.)

2. I need to lose weight fast for my wedding Combine three tablespoons of melted butter and 20 marshmallows in a saucepan over heat until totally melted. Paleo diet success stories Then, throw in two cups of protein crunch cereal and a half cup of toasted coconut. Best diet to lose weight Press the mixture into a greased pan and let cool. How do u lose weight fast Top it off with a dusting of matcha for a protein-packed version of Rice Krispies Treats.

3. Lose belly fat in 1 month Use the blender to whirl a quarter of a scoop of vanilla whey protein powder into your morning coffee. Weight loss breakfast It’ll get milky and foam up like a cappuccino.

4. Paleo diet vs atkins Add a scoop of unflavoured whey protein powder and steamed, diced broccoli (which actually contains protein) to your regular pizza dough recipe. Exercise gyms near me If you buy the dough pre-made, dust it with protein powder and then knead it to prevent clumps.

5. Weight loss success stories 100 pounds before and after Mix one scoop of protein powder and one tablespoon of nut butter into your morning oatmeal. Exercise quotes pinterest Carbs + protein + fat = a perfect breakfast for weight loss.

6. Exercise with baby carrier Roll together a cup of quick oats, a half cup of nut butter, honey, and a scoop protein powder for easy peasy energy balls. Weight loss inspiration You can add in dried fruit, spices (try cinnamon!), pumpkin, or your favourite seeds to mix things up.

7. How to lose weight jogging Fold protein powder into your Greek yogurt. Exercise is medicine prescription pad You only need to use half a scoop of protein powder since Greek yogurt is already rich in the muscle-building stuff.

8. Exercise induced anaphylaxis wiki To make soups more filling, use a blender to mix unflavoured protein powder into broths or blended soups. Paleozoic era animals (About a scoop per serving is a good target.) If you want big chunks of veggies or other ingredients in your soup, add them after blending.

9. Fill your standard breakfast bowl with a blend of avocado, protein crunch cereal, almond milk, seedless green grapes, chia seeds, and lime juice together into a creamy consistency. Exercise equipment stores sacramento Garnish with some more cereal, sliced avocado, shaved coconut, cocoa nibs, sesame seeds, and sliced grapes for a breakfast bowl.

10. Best diet for abs building Combine a few tablespoons of unflavoured protein powder into dips and thicker spreads, like hummus and guac. Paleo chili lime chicken To prevent clumping, add small amounts at a time.

11. 3 day military diet before and after pictures Make your own protein bars: Mix one-quarter cup protein powder, one teaspoon nut butter, two tablespoons of liquid soluble fibre, and a small amount of coconut oil, which will help them firm up in the fridge or at room temperature.

12. Vitamin d diet plan Add unflavoured protein powder to casseroles and creamy grain-based dishes like creamed corn and risotto. Healthy diet and exercise plan Combine a few teaspoons at at a time until it reaches the right consistency to your liking.

13. Lose weight fast in 2 weeks Add a scoop of chocolate protein to your peanut butter (or other nut butters). Exercise calorie calculator walking It’s a match made in taste-bud heaven.

14. Exercise challenges at work Use protein powder to sub out up to a quarter-cup of the flour in your cookie recipes. Paleo diet restrictions That way, they’ll make a perfect pre- or post-workout treat. Exercise physiologist salary texas Choose whatever flavour fits your mood.

15. Weight loss meditation app Mix one scoop of protein powder in with your favourite chia puddings. Losing weight during menopause (Since protein powder is pretty absorbent, just like chia, you may need to add some more liquid too.)

Sources: Nutritionist Georgie Fear., author of Lean Habits for Lifelong Weight Loss; registered dietician Tori Holthaus, founder of YES! Nutrition; says Albert Matheny, co-owner of SoHo Strength Lab and registered dietitian for ProMix Nutrition; board-certified sports dietitian Marie Spano.

This article was originally published on www.womenshealthmag.com

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