This specific type of protein helps to curb appetites…
When people are trying to get into tip top shape overeating is one of the hardest obstacles they struggle with.
With food being more available then ever and the food manufacturers always working to make foods taste better and better there is no end in sight when it comes to avoiding the opportunity to overeat.
I have the answer to this challenging quest and it is actually pretty simple.
It provides your body with nutrients that it already needs all while helping you maintain a lean body while boosting your metabolism.
Ladies you will want to really pay attention because this really benefits you…
In the world’s “Battle of the Bulge”, scientists everywhere are looking for ways to help us with reducing our craving for food.
It would make sense to just create less addicting foods and focus more on natural foods, but we know that isn’t going to happen with food manufacturers.
One technique we can do though is work towards modifying our macronutrients to control our appetites.
Based off of continuous research studies we are finding that diets higher in protein has been shown to increase our satiety and control our appetite compared to foods that are high in carbohydrates and/or fat.
Some common high protein options are foods such as eggs, fish, poultry and dairy products.
Out of all the high protein foods there is one that is very effective for curbing a person’s appetite.
It is Whey Protein.
Whey is one of the major proteins found in cow’s milk. It is separated from casein during food production such as the manufacturing of cheese.
It can then be used as a separate food or product. When the whey is separated and then dried it is then used in whey protein powders.
Multiple studies have shown whey’s effectiveness for significantly reducing hunger. Many of the studies have looked at whey in a solid form though instead of a liquid form which is how most of us consume whey protein.
In the study we are going to look at today the results are specific to women.
They looked at the effects of whey protein on hunger cravings when whey is in a liquid form such as a protein shake.
They looked at 50 overweight women that were not actively dieting.
They brought then into the lab on 4 separate occasions after they consumed a pre-prepared evening and breakfast meal.
Two hours after the breakfast meal the women were given one of 4 test beverages.
- Plain Water
- Water with 5 grams of whey protein
-Water with 10 grams of whey protein
-Water with 20 grams of whey protein
All the beverages were identical for flavor, color and volume.
The participants were monitored for two hours after drinking the test drinks. They were monitored for hunger, fullness, satiety and desire to eat every 15 minutes for hour number 1 and then every 30 minutes during the 2nd hour and also following their lunch.
For lunch they were given the option of different items such as chicken, ham, salad, carrot and raisin load, canned peaches and water. Each meal item was purposely provided in a little bit of excess and was weighed before and after to determine how much was consumed.
The researchers found that the women felt less hungry and had greater fullness when the protein was added to the water beverages. They also found that the fullness was greater when they consumed the 20 grams of whey protein versus the 5 grams protein drink.
They were less hungry and stayed full up to 90 minutes after having a whey protein drink.
The lunch that was consumed was also significantly less when they consumed the higher protein drink.
What Whey Can Do For You
What we can take away from this research study is that drinking a whey protein drink before a meal can help improve your feelings of fullness and have less desire for food.
This technique is perfect for those times that you know you will be eating a big dinner at a party or a work event. Consume a 20 gram or higher protein drink about 1 hour before the dinner or function and it should help you eat less at the meal or event.
Poppitt, S.D., et al. Low-dose whey protein-enriched water beverages alter satiety in a study of overweight women. Appetite (2011), doi:10.1016/j.appet.2011.01.015