In theory, losing weight is simple; all you have to do is maintain a calorie deficit (eat fewer calories than you burn). You have to burn 3,500 more calories than you eat to lose a pound, and to lose weight at a safe rate – 0.5 pound per week – you need to eat 1,750 fewer calories weekly, or 250 calories daily. This sounds straightforward, but anyone who has tried to lose weight will tell you that doing so is much easier said than done. This is because maintaining a calorie deficit makes you really hungry, and hunger is a powerful sensation.
The first secret to weight loss is to prevent hunger. In order to do so while maintaining a calorie deficit, you have to eat lots of high protein foods. Protein is the most satiating nutrient, meaning it keeps you feeling full for longer than nutrients like fats and carbohydrates. This helps prevent cravings and overeating, which is why drink wholesome can help you lose weight. Replacing a meal or part of a meal with a protein shake or high protein meal replacement will increase the percentage of your calories that come from high protein foods.
more protein → less hunger → calorie deficit → weight loss
The second secret to weight loss is to build muscle. People with more muscle mass have faster metabolisms and burn more calories because it takes more energy (calories) to build and maintain muscle than fat. In order to build and maintain muscle mass, you have to eat protein because muscle growth can occur only if muscle protein synthesis exceeds muscle protein breakdown. This is called positive muscle protein balance, and is regulated by two mechanisms: resistance exercise (lifting weights) and amino acid availability. Amino acids are the building blocks of protein, and there are 20 of them, 9 of which must come from food. These “essential” amino acids are the reason why eating enough protein is important if you want to build muscle.
more protein (+ exercise) → more muscle → calorie deficit → weight loss
How much protein you need to eat depends on who you are, but the average person needs to eat 0.36 grams of protein per pound of body weight per day. (Use our protein calculator to calculate your recommended protein intake.) Some people need to eat a lot more than 0.36 grams per pound, which can be hard, especially if you have trouble digesting normal food. Once again, this is where drink wholesome can help. Adding a protein or high protein meal replacement shake to your diet is an easy way to boost your protein intake.
Why drink wholesome?
Our protein powders and meal replacement powders are additive-free, dairy-free, and made with real foods, not protein isolates – 99% of supplements fail to meet at least one of these criteria. They are perfect for people with gut issues and sensitive stomachs, as well as for people just looking to boost their protein intake without the processing and added junk.