Whey, casein, egg, pea, hemp, brown rice . . . the list of protein powder options goes on and on. As a purveyor of nutrition goods, I’m often asked which is of them is best. My response is always, “Well, what are your goals?” Nine times out of 10, the goal is to lose weight. As we’ve discussed in a previous article, a cornerstone of weight loss is calorie restriction. Essentially, if you consume fewer calories than you burn, theoretically the body must turn to fat stores for fuel. So, my answer to the question will always be egg white protein because it is the most weight loss-friendly source on the market.
In this article, I will explain the many ways in which egg white proteins edge ahead of the competition when the goal is weight loss.
Plain and simple, there really is no better-designed protein powder than that egg white variety. Essentially a dehydrated egg (which also makes it a pure protein source), it has no fat and no sugar, is low on calories and extremely low in carbohydrates (most powders contain a gram or less) and packs a significant protein punch. If you’re on a weight loss diet, like the IKDiet, then egg white protein is the perfect option to make sure that you don’t wreck your efforts. Egg white protein is also helpful if you want to maintain or add muscle mass while on a fat loss program. It can easily be added to your healthy recipes to boost muscle growth without packing on extra calories or killing the flavor of your meal.
Branch chain amino acids (BCAAs) are the building blocks of protein and considered a key element of muscle maintenance and growth. Studies show that low-calorie plans that are also low in protein do result in weight loss; however some of that lost weight comes from muscle (i). In my experience, most people who are interested in losing weight also want to look lean and toned. That’s simply not possible without a certain amount of muscle mass.
On the other hand, research has shown that low-fat, low-calorie, low-carb diets that are high in protein—and BCAAs—help to preserve muscle and even contribute to its growth (ii). Egg white protein has been a life-saver in my own weight loss journey due to its laundry list of BCAAs, which include leucine, isoleucine and valine for muscle building, arginine for increased blood flow and performance and carnitine for fat burning and recovery (iii, iv, v).
Another lesser-known benefit of BCAA consumption is that it can give your immune system a boost (vi). This is especially helpful if you’re working out in conjunction with your fat loss diet. Each time you pump some iron or hit the treadmill, your body experiences stress and a temporarily weakened immune system—especially if the workouts are intense. Repeated stress combined with a weak immune system places you at greater risk of injury and illness. According to research, those risks can be sidestepped by making sure you’re getting enough BCAAs into your system.
Egg whites are considered a highly bioavailable protein source, which means that the body absorbs and uses their contents to maximum effect (vii). Egg white protein also tends to be easier on the stomach than dairy-based whey protein, especially for those who are lactose intolerant.
Another benefit is that egg white protein is digested at a moderate rate. Studies show that this can be helpful for both protein synthesis and the prevention of muscle protein breakdown (viii).
One of the greatest barriers to weight loss is overconsumption of calories; taking in more calories than you use will result in fat storage. But the big problem is that low-calorie diets are extremely difficult to follow for extended periods because they leave people feeling unsatisfied, hungry and craving the foods that caused them to gain weight in the first place. If you’ve ever been on one of these diets then you know what I mean. Egg white proteins have been shown to suppress appetite, increase satiety and reduce short-term food intake (ix).
Blood Sugar Regulation
Blood sugar levels directly correlate to cravings, hunger, energy levels, the body’s ability to burn fat and more. Keeping blood sugar levels regulated is important in the management of all of those things. The glycemic index is a tool that scientists have developed to rank the impact of foods on blood sugar levels. Egg white protein ranks at a zero on that index which means that consuming it will not raise blood sugar levels making it easier to succeed at weight loss. A remarkable 2011 study even found that egg consumption resulted in lowered blood sugar (x).
For more insights on the importance of blood sugar regulation, check out this article here.
You Can’t Beat Egg White Protein
When it comes to weight loss, egg whites are the perfect protein source. They have been proven to help with appetite suppression, muscle preservation and growth, reduced cravings, boost immunity and much more.
Written By: Heath Squier : CEO : Julian Bakery, Inc.