A Guide to a healthy you | The Best Protein Powder For Weight Loss Female
If you think that protein powder is only used for muscle building hunks who hit it hard in the gym, you could be vastly mistaken and be missing out on the powerful opportunity to tune your body up. When used in conjunction with a healthy balanced diet, protein (Both powders and whole food sources) can amplify fat loss and retain your lean body mass. Protein helps you feel fuller longer and aids in the maintenance and growth muscle within the body. The more lean body mass you have, the more efficiently you will be able to burn calories and lose fat. With this secrete revealed, the question now becomes what is the best protein powder for weight loss in females?
Let’s first start off with the basics and break down what protein really is. Proteins are essentially large biomolecules that made up of long chain amino acids. In broader terms, protein is one of the macronutrients needed to maintain and grow muscle. Protein can be found in a variety of different sources such as cheese, milk, chicken, beef and fish. In addition to these whole food options, there are a variety of protein powders, bars, and snacks. From a nutrition stand point it really doesn’t matter where your protein comes from, all protein has four calories per gram; meaning if you eat 20g of pure protein, you will have consumed 80 calories.
With the basics of protein covered, we go back to the of the best protein powder for weight loss in females? To be honest, this question can be a difficult one to answer. I would suggest it all is dependent on what your diet structure currently looks like. You must keep in mind that just like protein, fats and carbohydrates have a caloric make-up as well. Fats account for 9 calories per gram and carbohydrates account for 4 calories per gram. While 9 calories per gram of fat doesn’t seem too bad, keep in mind the calories add up fast.
Example diet for a 5’ 6” 160-pound female who does moderate activity:
Total Daily Caloric Intake – 2090
Protein for the day: 160 grams or 640 calories
Carbohydrates for the day: 230 grams or 919 calories
Fats for the day: 59 grams or 531 calories
Let me break this down a little further to explain where these numbers came from. The first step is determining how many calories you need in a day. This can be done by a relatively simple formula and in order to determine this, we need height, weight, age, gender, and how much you exercise. For this example, we used the following:
Height: 5’ 6” or 66 inches
Weight: 160 lbs
Level of exercise: Moderate (1 – 3 times a week)
For females the formula is:
Total caloric need for the day = (655 + (4.35 x weight) + (4.7 * Height) – (4.7 * Age)) * Exercise Factor
Caloric need for the day = (655+(4.35*160)+(4.7*66)-(4.7*30))*1.375
Calories needed for the day= (655+696+310.2-141)*1.375
Total caloric need for the day= 1520.2*1.375
Calories needed for the day = 2090.275
We will round down the total caloric need for the day to 2090 and begin to break down the macronutrient calculations. When determining the macro nutrients, we need to ensure we are getting and adequate number of fats and proteins. You can take any approach to calculating your macro nutrients, but I recommend calculating your protein and fat first, these are more static numbers, and then fill in the rest with carbs.
Fats promote health hormone levels and adequate brain function; if we lower the fats too low, we could risk damaging the body. I believe a healthy level of fat is approximately .3 – .6 grams of fat per pound. For my example diet, I used the lower end of this range but when calculating your diet, you can use any number in that range.
Protein, like previously stated, is a great macronutrient that helps to promote lean body mass and help you edge past those hunger cravings. The general recommended amount of protein .8 – 1.2g per pound of body weight. I like to start off right in the middle and you recommend 1g of protein per pound of body weight.
Once we have the fats and proteins calculated it is simple to subtract the calories from fat plus the calories from protein to get the total number of calories left for carbohydrates. I always wait until the end to determine how many carbohydrates to eat because this number can fluctuate as your progress through your diet. Protein and fats will relatively stay the same and the only variation you will have to focus on is the amount of carbohydrates consumes.
Based on the example above, we can break it down as such:
Total Daily Fat: 160 (body weight in lbs) * 0.3
Total Daily Fat: 59g / 531 calories (remember there are 9 calories per gram for fat)
Total Daily Protein: 160 (body weight in lbs) * 1 (1g of protein per lb)
Total Daily Protein: 160g / 640 calories (4 calories per gram of protein)
Total Daily Carbohydrates: 2090 (total daily calories) – [ 531 (total calories from Fat) + 640 (total calories from Protein) ]
Total Daily Carbohydrates: 919 calories or 230g of carbohydrates
They may seem to be a lot to take in when just starting out but once you get the hang of it, it is quite simple; additionally, after the initial calculations have been made there isn’t a lot of fluctuation that needs to be done. The whole point of demonstrating how to calculate out your daily caloric intake / macro-nutrients was to show you that protein is not the only key to living a healthy lifestyle. Protein must be incorporated with a balanced diet.
Now let’s bring this all back to the topic at hand, what is The Best Protein Powder For Weight Loss in females? In my opinion it is whatever protein you enjoy eating and that you can sustain for a lifestyle. Personally, my main sources of protein are chicken, eggs (whole eggs), ground turkey, and protein shakes. I save the fatty protein for a cheat meal because I need to stay sane; nothing beats a freshly grilled hamburger or steak. Keep in mind, eating 160 grams of protein may be difficult. You may want to consider alternative options like protein shakes or bars. Protein shakes are great because they are relatively low carb and low fat as compared to a bar but sometimes you just want a succulent treat a delicious protein bar may be the way to go.