New Delhi, Feb 28 (IANSlife): In a world where maintaining health and fitness takes center stage, one question has caused its fair share of confusion and concern, especially among women. One big question that has been sparking numerous debates is ‘Does protein powder lead to weight gain?’.

It arises out of concerns about bulking up or the fear of gaining those extra kgs. However, it could not be far from the truth. Studies suggest that protein powder when used appropriately, can be a powerful ally on your fitness journey, whether your goal is weight loss, muscle tone, or simply better overall health. This can be explained further below:

Protein Powder's Role in Meeting Protein Needs with Plant-Based Ingredients: Let's kick things off with what protein powder is all about. It's there to help you get the protein your body needs. When you use it wisely and make sure it fits your nutrition plan, it can help you transform your body. It's often made from organic ingredients like Pea Protein Isolate, Brown Rice Protein, and Quinoa – a must-have for those who need to boost their daily protein intake. It's a well-balanced formulation with premium-quality ingredients.

Protein Powders and Fat Worries, with Plant-Based Benefits: Now, the big question is – does protein powder make you gain fat? The simple answer is no. Most protein supplements are low in calories, have very little fat, and are packed with protein. So, if you're using them sensibly, they won't lead to extra fat in your body. Many of these protein powders are certified clean and clinically proven with essential multivitamins, minerals, and Ayurvedic Herbal extracts that help in weight control, increased metabolism, higher energy, and lean muscle.

Making Smart Choices with the Diet: Here's the deal – your overall diet and how you live your life matter a lot. They go hand in hand with your clean protein supplement to make a real difference in your weight loss and fat loss journey. So, it's all about balance and smart choices, which include opting for plant-based protein sources. Consume protein-rich plant-based sources that are vital for women to meet their protein needs. These sources include legumes like lentils, chickpeas, and beans, which are high in both protein and fiber. Additionally, Quinoa, a versatile grain, is another excellent plant-based protein source, while nuts and seeds like almonds, chia, and flax seeds provide protein and healthy fats. These options not only support overall health but also help in meeting the protein requirements necessary for women's well-being.

The Lifestyle Factor: Remember, you can use protein powder based on what your body needs but if you're not moving around much and eating poorly, just taking supplements won't magically make the pounds disappear. It's a team effort with regular physical activity playing a key role. Engaging in physical activities daily for at least 30 minutes not only helps control body weight but also contributes to overall well-being, so it's a crucial aspect for women. India offers a diverse range of fitness choices, from traditional practices like yoga to regional sports and dance forms. Discovering an activity you enjoy makes it easier to stick to a consistent exercise routine.

The When and How Matters, Including Plant-Based Milk: Timing and how you take your protein powder is crucial. Having it post-workout with water or low-fat milk, including plant-based options like almond milk, coconut milk, etc. can help you shed those extra pounds. But if you're sipping it with full-fat milk or when you're not active, those extra calories might turn into fat instead of helping your muscles recover. The protein intake will differ for different people, and it will be different for women depending on certain factors. Aspects like height, weight, age, overall well-being, and activity levels all come into play when determining the right amount of protein intake. According to reports, daily, women should consume at least 0.8 grams of protein per kilogram of their body weight. As far as the Recommended Daily Intake (RDI) goes for an average sedentary female, it’s 46 grams of protein per day. However, that may differ according to the needs of different women. Women who are pregnant or breastfeeding, or are generally athletes may need higher protein consumption, as compared to other women. This is why, regardless of the set protein requirements, one should consult with a medical professional for the advised dosage of protein most suitable for them.

Weight vs. Fat Gain and Clean Protein: Your body fat percentage is a big deal for your overall health and fitness. Having too much body fat is linked to health issues like high blood pressure, diabetes, and more. But you can manage it well with the right nutrition and a healthy lifestyle, which can include certified-clean protein supplements for women. Here's an important point – gaining weight doesn't always mean you're gaining fat. Regular exercise with certified clean protein consumption can play a key role in this process and can lead to a drop in body fat while you build up those muscles. That's a healthy way to get rid of fat.

Gender and Weight Loss with Right Protein & Plant-Based Nutrition: Studies show that men tend to lose weight faster than women. So, when you're setting your fitness goals, keep in mind that your gender plays a role. Understanding how weight loss and body fat percentage work for both men and women can empower you to reach your fitness goals, and healthy plant-based nutrition can be part of that strategy. After you hit your twenties, women tend to see an increase in body fat. It's often because of hormonal and body changes. Plus, women usually have less lean muscle, which means they burn fewer calories compared to men. So, while clean protein can be an excellent choice for women looking to manage their weight, it might take a bit longer for women to see those numbers drop, especially at the start of a weight loss journey.

Certified Clean Protein Powders for Women: It is ideal to opt for a clean, CLP-certified protein powder that takes care of an individual woman’s holistic nutritional needs. These are without any preservatives, soy, GMO, added sugar, gluten, and artificial sweeteners. These protein powders are rich in nutrients & fiber. They are made with essential multivitamins, minerals (like Vitamin A, D, & C, Iron, Zinc, etc.), and authentic Ayurvedic herbal extracts such as Shatavari, Guduchi, Flax Seeds, Green Tea, Curcumin, Tulsi, Cinnamon, etc. The presence of such essential nutrients helps to enhance our energy levels, immunity, metabolism, bone & digestive health, and hormonal balance in women.

For instance, one such CLP Certified Clean Protein has helped a whopping 97.5% of women reduce their body fat percentage in only three months. To sum it up, the myth about protein powder and weight gain in women is finally busted. When used sensibly and as part of a well-rounded approach to fitness, protein supplements, especially those with plant-based ingredients, can be your allies in achieving your health and fitness goals. Understanding the significance of body fat percentage and how it can affect weight loss, especially for men and women, is the key to making informed choices about your fitness journey.

(Shikha Dwivedi is the MSc Clinical Nutrition and Dietetics, Nutritionist at OZiva)