From Muscle Building to Metabolic Boost: Exploring the Multifaceted Benefits of Plant Protein for We
The Straight answer is YES. Vegan Protein does help in weight loss. Let us run through a few facts and research done on the same.
I will also try and explain how plant protein interacts with the human digestive system to help in the weight loss journey, but first the research and the studies.
1) According to a 2017 review published in the Journal of the Academy of Nutrition and Dietetics, plant-based diets can be effective for weight loss. The review found that individuals who followed a plant-based diet lost an average of 3.4 kg (7.5 lbs) more than those who followed a non-vegetarian diet over a period of 18 weeks.
2) Another study published in the International Journal of Obesity found that a high-protein plant-based diet resulted in more weight loss than a standard high-carbohydrate, low-fat diet. The study found that participants who followed the high-protein plant-based diet lost an average of 4.9 kg (10.8 lbs) over a 16-week period, while those on the standard diet lost an average of 2.5 kg (5.5 lbs).
3) Additionally, plant-based protein sources can be lower in calories and fat than animal protein sources, which can be helpful for weight loss. For example, a 100g serving of cooked lentils contains around 116 calories, 9g of protein, and 0.4g of fat, while a 100g serving of cooked ground beef contains around 250 calories, 26g of protein, and 17g of fat.
References:
1) Turner-McGrievy, G. M., Davidson, C. R., Wingard, E. E., Wilcox, S., & Frongillo, E. A. (2017). Comparative effectiveness of plant-based diets for weight loss: a randomized controlled trial of five different diets. Journal of the Academy of Nutrition and Dietetics, 117(5), 795-804.
2) Kahleova, H., Matoulek, M., Malinska, H., Oliyarnyk, O., Kazdova, L., Neskudla, T., … & Pelikanova, T. (2011). A vegetarian diet improves insulin resistance and oxidative stress markers more than a conventional diet in subjects with Type 2 diabetes. Diabetic Medicine, 28(5), 549-559.
3) Wright, N., Wilson, L., Smith, M., Duncan, B., & McHugh, P. (2017). The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes. Nutrition & Diabetes, 7(3), e256.
Now let us see how Plant Protein interacts with the human system and assists in weight loss.
To understand this let’s start with the basics, as to what is Protein. And has been explained in great detail in the post :
Protein, Everything you should be aware of.
Also, let us understand what Natural Vegan Protein and Plant protein isolate, and that is covered in the article:
What is vegan protein isolate?
Once these two are clear let us run through how it interacts with the system.
Is plant protein good for weight loss
Firstly, plant-based protein sources can be lower in calories and fat than animal protein sources, which can help to reduce overall calorie intake and promote weight loss. For example, a 100g serving of cooked lentils contains around 116 calories, 9g of protein, and 0.4g of fat, while a 100g serving of cooked ground beef contains around 250 calories, 26g of protein, and 17g of fat.
Secondly, plant protein can help to promote satiety, or the feeling of fullness, which can help to reduce overall calorie intake. Studies have shown that plant-based diets can be effective for weight loss, with individuals who followed a plant-based diet losing an average of 3.4 kg (7.5 lbs) more than those who followed a non-vegetarian diet over a period of 18 weeks (Turner-McGrievy et al., 2017).
Additionally, plant protein sources can be rich in fibre, which can also help to promote satiety and reduce overall calorie intake. Fibre can slow down the digestion and absorption of food, which can help keep you feeling full for extended periods. Foods such as beans, lentils, and vegetables are all good sources of fibre and plant-based protein.
Furthermore, plant-based protein sources can also be rich in vitamins, minerals, and phytonutrients, which are important for overall health and can help to support weight loss efforts. For example, many plant-based protein sources such as nuts, seeds, and legumes are rich in magnesium, which is important for healthy metabolism and can help to regulate blood sugar levels. Plant-based protein sources such as leafy green vegetables are also rich in vitamins A, C, and K, which are important for overall health and can help to support weight loss efforts.
Conclusion:
Thus we can see that plant protein can be an effective part of a weight loss journey. Plant-based diets have been shown to aid in weight loss, and high-protein plant-based diets have been shown to result in more weight loss than standard diets.
Now, here are Few Facts before I finish:
These are the same lines from my book “Great Health Comes from Exercise & Nutrition”
a) Everyone is an individual, so what suits me, may or may not suit the next person.
b) If a person has a medical condition, a doctor’s advice and prescribed medication will only help.
c) While buying any protein powder from the market read the labels carefully, and Watch out for various codes, and words like Anti-caking agent, and INS 551( Also known as Silicon dioxide), All these are Laboratory made chemicals, and although approved by regulatory bodies think twice, will you consume a spoon of Silicon dioxide? And Silicon dioxide is just one product, there are numerous others like BHA ( Butylated hydroxyanisole ), BHT ( Butylated hydroxytoluene ) and the list of lab-made chemicals goes on and on with various codes, that we generally ignore.
Hence read the labels especially the ingredients list of the product before buying.
If you are interested in buying chemical-free Natural vegan Protein powder, Health drinks for kids or our delicious but chemical-free Energy bars and Protein bars shop @ Sheer MADness.
One can also buy our Products From Flipkart, Jio Mart or ONDC in India.
d) Exercise is the key to fitness, we should always keep in mind that exercise and nutrition are two sides of the same coin and always go hand in hand. So only nutrition will not help you attain any goals till it is not supplemented with Exercise.
e) Excess of anything is wrong, it can be the best nutrient-filled superfood, but one should consume only recommended quantities.
f) Regarding health, fitness, and nutrition, remember that Rome was not built in a day. Your discipline and consistency is the key.
g) It’s not only Exercise and protein that builds muscles, there are numerous other factors like a healthy gut, numerous macro and micronutrients, your body type and DNA, the amount of rest the body gets, the lifestyle an individual lives, and on and on it goes. Out of all these, exercise and nutrition are within our control, and one should focus on these two primary aspects.
h) For More benefits related to Vegan Protein Powder, I will request you to read the Post: Muscle Growth to Health, Plant Protein Powders are the future.
i) To clear any doubt related to the topic of “Protein” I would request you to read my post “Protein, Everything you should be aware of.”
j) And the most important part: Nothing is better than a balanced meal.
Article by Chef Ashutosh Awasthi.
Disclaimer: Our products are a source of HEALTHY NUTRIENTS and COMPLETELY FREE OF ANY ADDED CHEMICALS.
We do not claim to cure any medical condition.
The information provided is informational, and we do not claim to diagnose or treat a person with any specific medical condition.
