Weight management is something that a lot of people struggle with. Sometimes people get so desperate that they try anything without thinking. Plenty of health supplements claim to be beneficial for weight management. But only some actually work. What works is a high protein powder.
One health supplement which is tried and tested for weight management is a vegan protein powder. A plant-based protein powder is made from natural protein sources such as peas, brown rice, soy, hemp etc. A Plant-based protein powder is also rich in dietary fibers that help in better digestion. Let’s try and understand how to choose the best vegan protein supplement for weight management.
What is Vegan Protein Supplement?
A vegan protein supplement is made from plant-based sources, such as pea, rice, and soy proteins. Plant-based protein sources can lack certain amino acids; thus, plant protein supplements are made from a blend of different vegan protein sources. Since it can be tricky to get enough protein through a vegan diet, a plant protein powder helps to bridge the gap.
How does Vegan Protein Help in Weight Management?
Consuming plant protein is an excellent way to start a weight management journey. Here’s how plant protein helps in weight management.
• Maintain a calorie deficit
Plant-based protein powder are generally rich in fiber, which helps keep someone full for a longer period than carbs and fats. This means eating less food and consuming less calories resulting in weight loss. (1)
• Balances weight hormones
Brain is responsible for telling your body when it is hungry. The brain produces ghrelin, a hormone that makes the body feel hungry. Plant protein helps to reduce ghrelin levels in the body. Less ghrelin levels mean less appetite.
• Provides essential amino acids
Amino acids are the body’s building block. They are essential for protein synthesis. A vegan protein supplement provides essential amino acids that help to build lean muscles. Vegan protein also provides nutrients like zinc, calcium, and iron, which are necessary to stay healthy.
• Help to cut cravings
The last thing anybody wants if they want to reduce weight is those late-night food cravings. Plant protein helps to decrease cravings, which leads to less calorie intake. (2)
• Plant protein burns more calories
Plant protein has a higher thermal effect; that is more calories are burned during the metabolism. More calories are required to metabolize protein than carbs and fats. Plant protein also helps to boost metabolism.
Best Sources of Vegan Protein
Every plant food contains some amount of protein. But only some of them can be easily incorporated into the daily diet. Here are some excellent sources of plant-based protein which help to take care of your daily protein requirements
• Brown rice
brown rice protein is one of the best plant proteins out there. It contains amino acids such as cysteine and methionine. But it lacks some essential amino acids; hence brown rice protein is often mixed with pea protein. Pea protein is rich in branched-chain amino acids. A blend of brown rice and pea protein provides a complete protein with all the essential amino acids profile.
• Yellow peas
pea protein is rich in branched-chain amino acids but a lacks certain amino acids like methionine. To make up for it, pea protein can be consumed with brown rice, soybeans, oats, and other nuts. Pea protein helps to increase the feeling of fullness.
• Soy protein
soy protein is obtained from soybeans and is rich in essential amino acids. Soy protein helps to improve metabolism. Soy protein also helps with cell growth.
How to Choose the Best Vegan Protein Supplement for Weight Management?
The daily recommendation of protein is 0.8-1gm of body weight. This makes it difficult to obtain the necessary protein only from food sources. Incorporating a plant-based protein supplement helps to get the necessary amount of protein. Plenty of plant protein supplements are in the market, so it may need clarification about which one to buy. Plenty of plant protein supplements are in the market, so it may need clarification about which one to buy.
Here are a few things to keep in mind before buying the best plant protein powder in India.
1. Complete source of protein
One of the most important factors to consider before buying vegan protein powder is whether it is a complete source of protein. A complete protein contains all nine essential amino acids. While buying a plant protein supplement, look for a protein blend like pea protein and brown rice that provides you with complete proteins.
2. High quantity of protein
As discussed earlier, the daily protein recommendation is 0.8-1gm of body weight. Hence the quantity of protein per scoop is an important factor. Choose a high-protein powder that can provide up to 31g of protein per scoop.
3. Quality of protein
The source of a protein determines its quality of protein. Look for a supplement that offers a clean source of protein. Other indicators like gluten-free, non-GMO, no added flavor and no added preservatives should also be considered before buying a plant protein supplement.
4. Amount of added sugar
Cutting down on sugar is essential for a healthy lifestyle. Sugar is added to almost every food we eat; hence choosing a protein supplement with no added sugar is ideal.
5. Side effects of the supplement
The adverse effects of using a protein powder are something that cannot be ignored. The best way to check for side effects is to look for ingredients to see whether they are allergic in any way. Look for signs such as FSSAI, and GMP certified to know the quality of the brand.
Conclusion
Every year more and more people are choosing the vegan lifestyle. A vegan diet can offer some challenges when it comes to fulfilling daily protein requirements. Protein is an essential nutrient for weight management. Incorporating the best vegan protein supplement in your daily diet is a great way for weight management. A vegan supplement also offers other benefits such as lean muscle building, and post-workout recovery, and helps to boost immunity.
FAQS
1. Is vegan protein powder good for weight loss?
Vegan protein powder can be beneficial for weight loss as it is often lower in calories and fat compared to some animal-based protein powders, making it a suitable option for calorie-controlled diets.
2. Can I gain weight with vegan protein powder?
Yes, you can gain weight with vegan protein powder if it is consumed in excess of your daily caloric needs, as excess calories from any protein source can contribute to weight gain.
3. Which plant-based protein is best for weight loss?
Plant-based proteins such as pea protein or soy protein isolate are often considered good options for weight loss due to their high protein content and lower calorie and fat content.
4. What vegan foods reduce belly fat?
Vegan foods that can help reduce belly fat include fruits, vegetables, whole grains, legumes, nuts, and seeds, as they are high in fiber, low in calories, and promote satiety.
1 Comment
From 80kg to 50kg – this weight loss product gave me the body I always dreamed of. It’s time to say goodbye to stubborn fat and hello to a more confident you.