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Herbalife protein: lose fat and gain muscle mass
Protein is the single most important nutrient for weight loss and a better looking body.
A high protein intake within one's diet increases metabolism, reduces appetite and also changes several hormones that regulate weight.
Protein can therefore help you lose weight and belly fat yielding results through different mechanisms.
Herbalife has a variety of products containing high-quality, multi-sourced protein to suit everyone, including vegans.
One of the most famous is definitely Herbalife Formula 3 . This is a low calorie Herbalife product ideal for increasing your daily protein intake, containing all the essential amino acids from soy and milk.
One of the fundamental Herbalife products from a protein point of view is certainly the Protein Drink Mix: powdered food supplement to be mixed with water.
The high quality proteins together with the vitamins and there minerals that make up the Protein Drink Mix help you contribute to the maintenance of muscle mass and energy metabolism
Herbalife also has a water-soluble protein preparation, without gluten, lactose, artificial sweeteners or flavors and suitable for both vegetarians and coeliacs: Pro 20 Select.
As for snacks, and specifically protein bars, Herbalife offers some protein bars enriched with vitamins, available in 3 flavours, they represent a balanced snack between meals between nutrition and taste.
Among the Herbalife products with high protein content perhaps a little less famous we have theHigh Protein Iced Coffee a tasty drink to be enjoyed mid-morning or afternoon with just 80kcal and the Tri Blend Select: a water soluble protein preparation containing selected raw materials from peas, quinoa and flax seeds from which Herbalife obtains a high quality vegan blend to provide vegetable proteins, a high fiber content and a low sugar content.
And if fat loss is not your only, or main, goal but you want to obtain denser and more robust muscles, then the Herbalife proposal is directed to the H24 sports line.
Within this line you can find various products with a high protein content and specifically designed for athletes who want to increase their performance day after day:
Now, if you want to find out how the protein at Herbalife, expertly mixed from various sources and in variable percentages, can help you in your goals excess fat loss And increase in muscle mass, continue reading this article which will show you through studies and empirical data how proteins can help you achieve great results on your body too.
Your weight is actively regulated by your brain, especially from an area called the hypothalamus.
In order for your brain to determine when and how much to eat, it processes different types of information.
Some of the most important signals to the brain are hormones that change in response to food.
A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY, and cholecystokinin, reducing levels of the hunger hormone ghrelin.
By replacing carbohydrates and fats with protein, you reduce the hunger hormone and increase several satiety hormones.
This allows you to develop a remarkable reduction of hunger and it's the main reason protein helps you lose weight.
After eating, some calories are used for the purpose of digesting and metabolizing food.
While not all sources agree on the exact figures, it is clear that proteins have a much higher thermic effect (20-30%) than carbohydrates (5-10%) and fats (0-3%).
If we have a 30% thermic effect for protein, that means 100 calories of protein ultimately translates into just 70 usable calories.
Due to the high thermal effect (together with other factors), a high protein intake tends to increase metabolism. It basically makes you burn more calories, 24/7, even while you sleep.
A high protein intake has been shown to boost metabolism and increase the amount of calories burned about 80 to 100 per day.
This effect is especially pronounced during overfeeding or while eating with a calorie surplus. In a studio, overfeeding with a high-protein diet increased calories burned a 260 per day.
By causing you to burn more calories, high protein diets have a "metabolic advantage" over lower protein diets.
As we anticipated, then, protein can reduce hunger and appetite through several mechanisms.
This can lead to an automatic reduction in calorie intake.
In other words, you end up eating fewer calories without constantly counting calories or having to control portions.
Numerous studies have shown that when people increase their protein intake, they also start eating fewer calories.
In a study, protein at 30% of calories caused people to automatically reduce their calorie intake by 441 calories per day, which is a huge amount.
Thus, high-protein diets not only have a metabolic advantage, they also have an "appetite advantage," making it much easier to cut calories than diets based on other principles.
Protein can then limit sudden and uncontrollable cravings by reducing the desire for late-night snacking. These are perhaps a dieter's worst enemy and are one of the main reasons people tend to fail in their journey.
Many people who have a tendency to gain weight have cravings at night, so they snack in the evening. These calories are added to all calories consumed during the day.
Interestingly, protein can have a powerful effect on both cravings and the desire to snack in the evening.
In this regard, the barrette Herbalife I'm the best remedy. This product was born just as a hunger break and that is as a means to satisfy a peckish without exceeding with calories and above all maintaining an almost exclusively protein intake.
At this point we can state that protein makes you lose weight, even without conscious calorie restriction.
Protein, in fact, works on both sides of the "calories in and calories out" equation because it reduces calories in and increases calories out.
For this reason, it's not surprising to see high-protein diets lead to weight loss, even without intentionally restricting calories, portions, fat or carbohydrates.
In a study carried out on 19 overweight individuals, increasing protein intake to 30% of calories caused a massive drop in calorie intake.
In this study, participants lost an average of 5 kilograms over a 12-week period. Keep in mind that they only added protein to their diet, they didn't intentionally restrict anything.
While the results aren't always that obvious, most studies show that high-protein diets lead to significant weight loss.
A higher protein intake is also associated with less belly fat, the harmful fat that accumulates around your organs and potentially causes disease.
That said, losing weight is not the most important factor. It's keeping it long-term that really matters.
Many people can "diet" and lose weight, but most end up gaining most (if not all) of the weight back.
Interestingly, a higher protein intake may also help prevent weight regain. In a study, a modest increase in protein intake (15 to 18 percent of calories) reduced weight gain after fat loss by 50 percent.
So not only can protein help you lose weight, but it can also help you keep it off for the long haul.
Protein also helps prevent muscle loss and metabolic slowdown.
We start from the concept that weight loss is not always the same as fat loss. When you lose weight, muscle mass also tends to decrease.
However, what you really want to lose is body fat, both subcutaneous fat (under the skin) and visceral fat (around organs).
Loss of muscle mass is a side effect of weight loss that most people don't want.
Another side effect of weight loss is that the metabolic rate tends to decrease.
In other words, you end up burning fewer calories than before you lost the weight.
This is often referred to as "starvation mode" and can amount to several hundred fewer calories burned each day.
Eating lots of protein can reduce muscle loss, which should help keep your metabolic rate higher as you lose body fat.
Strength training is another important factor that can reduce muscle loss and metabolic slowdown when losing weight.
For this reason, a high protein intake and heavy strength training are two incredibly important components of an effective fat loss plan.
The DRI (Dietary Reference Intake) for protein is just 46 and 56 grams for the average woman and man, respectively.
This amount may be enough to prevent deficiency, but it's less than optimal if you're trying to lose weight (or gain muscle).
Most protein and weight loss studies expressed protein intake as a percentage of calories.
According to these studies, aiming for protein at 30% of calories appears to be highly effective for weight loss.
You can find the number of grams by multiplying your calorie intake by 0.075. For example, on a 2000 calorie diet you would be introducing 2000 x 0.075 = 150 grams of protein.
You can also aim for a certain number based on your weight. For example, aiming for 1.5 to 2.2 grams per kilogram of lean body mass is a common recommendation.
It's best to spread out your protein intake throughout the day by eating protein with every meal.
Keep in mind that these numbers don't have to be exact, anything in the range of 25-35% calories can absolutely be effective.
Now you might ask yourself how to add more protein to your diet.
Simply consuming more protein-rich foods is key to increasing your protein intake. These include:
- Meats: chicken, turkey, lean beef, pork, etc
- Fish: salmon, sardines, haddock, trout, etc
- Eggs: all types
- Dairy products: milk, cheese, yogurt, etc
- Legumes: beans, chickpeas, lentils, etc
If you're maintaining a low-carb diet, you can choose higher-fat cuts of meat. If you're not on a low-carb diet, try to emphasize lean meats as much as possible. This makes it easier to keep your protein high without taking in too many calories.
Taking a protein supplement, we'd like to reiterate, is definitely a good idea if you're having trouble meeting your protein goals. These Herbalife products have always been shown to give many benefits, including increased weight loss.
Protein may therefore be the easiest and most delicious way to lose weight.
That's because when it comes to losing fat and getting a better looking body, protein is the king of nutrients.
You don't need to limit anything to benefit from a higher protein intake. It's all about adding to your diet.
This is especially interesting because most high protein foods also taste very good. Eating more of it is easy and satisfying.
A high-protein diet can also be an effective obesity prevention strategy, not something you just use temporarily to lose fat.
Of course it is possible to overeat and negate the calorie deficit caused by the increased protein intake, especially if you eat a lot of junk food, for this reason you should still base your diet mainly on whole and simple foods.
Although this article focuses only on weight loss, protein also has numerous other health benefits being extremely appreciated by both amateur and professional sports enthusiasts, we have covered them in this article.