The major problem with weight loss supplements and prescription medications (and the reason most of them have been yanked from store shelves—think fen-phen, sibutramine, and ephedra) is heart-related side effects. They can increase heart rate, blood pressure, cholesterol, and blood sugars, and they can even increase feelings of stress and depression. And since cardiovascular disease (CVD) is the number one killer of men and women, any pill that helps with weight loss but increases the risk of CVD is just not worth it! So is it possible to find a supplement that controls appetite, ramps up metabolism, or potentially reduces the risk of certain diseases while helping you lose weight? Yes! (Along with diet and exercise, of course.)
WHAT WORKS
1. (tie) Whey protein powder 50 to 60 grams a day in divided doses between meals, ideally in isolate form
Why protein powder? It’s an easy way to increase protein intake; it helps suppress appetite while building and preserving muscle mass; it takes more energy to digest than carbs and fat; and it may lower blood pressure and improve cholesterol and blood sugar levels. Hundreds of human studies show it can do all of these things, and it’s safe for most people in moderation. There is no other dietary supplement in the world that can come close to making all of these claims—except fiber, of course.
The Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight (there are 2.2 pounds per kilogram), but I think this is too low, especially if you need to lose weight and increase muscle. I believe that for every 2 pounds you weigh, you should get 1 gram of protein daily. The average woman weighs 154 pounds, so that’s 77 grams of protein a day. If you look at daily intakes based on this recommendation, most people have a deficiency of it.
Multiple studies, including a recent USDA clinical trial, have found that 50 to 60 grams of whey protein daily (in addition to what is obtained through diet) has been associated with more significant weight loss compared to other protein powders, such as soy. In my opinion, when you’re getting this much protein over a long period of time, you’ll do well with any type of concentrated protein source (powders).
Protein powders can be either animal-(whey, casein, or egg whites) or plant-based (soy, brown rice, hemp, or pea). Always look for products that are in isolate form, which usually contain no more than 100 to 125 calories per 20 to 25 grams of protein, no sugar and less than 5 grams of other carbs, no fat or cholesterol, very little sodium, and almost no lactose. There’s simply no better way to pack so much protein into so little space than with a powder (no protein bar is able to do this).
Research has shown better weight loss and muscle building with animal-based protein powders versus plant protein sources, probably because the animal powders have higher amounts of the branched-chain amino acids (BCAAs), such as leucine. These BCAAs have the ability to stimulate muscle protein synthesis to a greater degree than other amino acids. And more muscle mass equals a higher metabolism. Or it could just be that plant proteins need more studies in larger amounts than were tested. Bottom line: Use a protein powder that you’ll actually take on a daily basis (using a blend of powders or rotating them improves compliance for some dieters).
The Supplement Handbook - Mark Moyad
