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<ul><li><strong><keyword id="139648" type="General" weightage="100" keywordseo="asus" source="Orion">Asus</keyword> has launched the premium Zenbook 14X OLED Space Edition laptop in India.</strong></li><li><strong>The device has been launched to celebrate the 25th anniversary of the company’s laptops that were launched in space.</strong></li><li><strong>Here’s our review of the <keyword id="12894462" type="General" weightage="20" keywordseo="Asus-Zenbook-14X-OLED-Space-Edition" source="Orion">Asus Zenbook 14X OLED Space Edition</keyword> that will help you decide whether you should buy the device or not.</strong></li></ul>Asus recently launched a limited-edition laptop to commemorate the 25th anniversary of the Asus P6100 and P6300 laptops that were sent to space as part of the Soviet-built Mir space station, the first inhabited long-term research station in space.<br /><br />The laptop, dubbed as <keyword id="2431425" type="General" weightage="80" keywordseo="asus-zenbook" source="Orion">Asus Zenbook</keyword> 14X OLED Space Edition is a tribute to the laptops that lasted 600 days in space and returned in working condition. The device comes in a specially space-inspired package and depicts the Mir space station.<br /><br />I received the top-end Intel i9 12th gen variant with 32GB of RAM and 1TB SSD and here’s my review of the latest notebook from Asus.<br /><cmsannotation type="cmsannotation" annotationid="Asus Zenbook 14X OLED Space Edition price and availability" comment="subhead" text="Asus Zenbook 14X OLED Space Edition price and availability"><span data-til="noop">Asus Zenbook 14X OLED Space Edition price and availability</span></cmsannotation><br /><br /><table style="border-width: initial; border-style: none;" class="redcator-table-advance"></colgroup><tbody><tr><td style="border-left:solid #000000 0.5pt;border-bottom:solid #000000 0.5pt;border-top:solid #000000 0.5pt;vertical-align:bottom;background-color:#000000;padding:0pt 5.75pt 0pt 5.75pt;overflow:hidden;overflow-wrap:break-word;">Asus Zenbook 14X Space OLED Edition<br /><br /></td><td style="border-right:solid #000000 0.5pt;border-bottom:solid #000000 0.5pt;border-top:solid #000000 0.5pt;vertical-align:bottom;background-color:#000000;padding:0pt 5.75pt 0pt 5.75pt;overflow:hidden;overflow-wrap:break-word;">Price<br /><br /></td></tr><tr><td style="border-left:solid #000000 0.5pt;border-bottom:solid #000000 0.5pt;border-top:solid #000000 0.5pt;vertical-align:bottom;background-color:#d9d9d9;padding:0pt 5.75pt 0pt 5.75pt;overflow:hidden;overflow-wrap:break-word;">i5 12th gen 16GB + 512GB SSD<br /><br /></td><td style="border-right:solid #000000 0.5pt;border-bottom:solid #000000 0.5pt;border-top:solid #000000 0.5pt;vertical-align:bottom;background-color:#d9d9d9;padding:0pt 5.75pt 0pt 5.75pt;overflow:hidden;overflow-wrap:break-word;">₹1,14,990<br /><br /></td></tr><tr><td style="border-left:solid #000000 0.5pt;border-bottom:solid #000000 0.5pt;border-top:solid #000000 0.5pt;vertical-align:bottom;padding:0pt 5.75pt 0pt 5.75pt;overflow:hidden;overflow-wrap:break-word;">i7 12th gen 16GB + 1TB SSD<br /><br /></td><td style="border-right:solid #000000 0.5pt;border-bottom:solid #000000 0.5pt;border-top:solid #000000 0.5pt;vertical-align:bottom;padding:0pt 5.75pt 0pt 5.75pt;overflow:hidden;overflow-wrap:break-word;">₹1,34,990<br /><br /></td></tr><tr><td style="border-left:solid #000000 0.5pt;border-bottom:solid #000000 0.5pt;border-top:solid #000000 0.5pt;vertical-align:bottom;background-color:#d9d9d9;padding:0pt 5.75pt 0pt 5.75pt;overflow:hidden;overflow-wrap:break-word;">i9 12th gen 32GB + 1TB SSD<br /><br /></td><td style="border-right:solid #000000 0.5pt;border-bottom:solid #000000 0.5pt;border-top:solid #000000 0.5pt;vertical-align:bottom;background-color:#d9d9d9;padding:0pt 5.75pt 0pt 5.75pt;overflow:hidden;overflow-wrap:break-word;">₹1,69,990<br /><br /></td></tr></tbody><tbody></tbody><tbody></tbody><tbody></tbody><tbody></tbody></table><br />The Asus Zenbook 14X OLED Space Edition is priced starting at ₹1,14,990 in India. The company has launched three variants of the device, allowing customers to choose between i5, i7 and i9 processors.<br /><br />The laptop is available in Zero-G Titanium color option from Amazon, Flipkart, Asus online store and authorized retailers across the country.<br /><cmsannotation type="cmsannotation" annotationid="Asus Zenbook 14X OLED Space Edition design" comment="subhead" text="Asus Zenbook 14X OLED Space Edition design"><span data-til="noop">Asus Zenbook 14X OLED Space Edition design</span></cmsannotation><br />The Asus Zenbook 14X OLED Space Edition stays true to its name and the design is heavily inspired by the Mir space station. Asus has managed to include several space-related design elements into the device.<br /><br />The laptop features a thin and lightweight design. It is just 15.9mm thick and weighs 1.4 kg. I was able to easily carry it with me in my bag and the weight is barely noticeable. You don’t have to worry about getting a new bag for the laptop as it can easily fit any bag that supports a 14-inch laptop.<br /><br />        <div type="image" title="20220423_124143" msid="91519780" hostid="261" caption="&amp;lt;p&amp;gt;The secondary display on the Asus Zenbook 14X OLED Space Edition.&amp;lt;/p&amp;gt;"></div><br />The first thing that you will notice when you see the laptop is the secondary display at the back. Asus has dubbed this display as ZenVision. It is capable of showing the time, battery status, your business card and other animations. While it does not add much to functionality, it is a nifty addition that helps the laptop stand out among the crowd.<br /><br />        <div type="image" title="Back" msid="91519832" hostid="261" caption="&amp;lt;p&amp;gt;Asus Zenbook 14X OLED Space Edition&amp;lt;/p&amp;gt;"></div><br />The laptop is built using aluminum alloy with a Zero-G Titanium finish, which is similar to the material used on space crafts. Essentially, sturdy and lightweight. The arched lines on the back are morse code that reads “ad astra per aspera”, which is Latin for “through hardships to the stars”.<br /><br />        <div type="image" title="Keyboard" msid="91519906" hostid="261" caption="&amp;lt;p&amp;gt;The pattern that depicts the Mir space station.&amp;lt;/p&amp;gt;"></div><br />The space theme is carried on to the palm-rest area. The left side comes with a pattern that is based on the Mir space station and the two lines on the sides are inspired by a cockpit’s design. The different colored space bar is a nice touch.<br /><br />        <div type="image" title="Ports" msid="91519932" hostid="261" caption="&amp;lt;p&amp;gt;The ports offered on the Asus Zenbook 14X OLED Space Edition.&amp;lt;/p&amp;gt;"></div><br />In terms of connectivity, the Asus 14X OLED Space Edition offers two Thunderbolt 4.0 ports, a USB 3.2 Type-A port, an HDMI 2.0 port, a 3.5mm audio jack and microSD card support.<br /><cmsannotation type="cmsannotation" annotationid="Asus Zenbook 14X OLED Space Edition display" comment="subhead" text="Asus Zenbook 14X OLED Space Edition display"><span data-til="noop">Asus Zenbook 14X OLED Space Edition display</span></cmsannotation><br />The display is easily one of the best features of the Asus Zenbook 14X OLED Space Edition. It features a 14-inch 2.8K (2880 x 1800) OLED touchscreen with a 90Hz refresh rate, a 92% screen-to-body ratio and HDR support.<br /><br />        <div type="image" title="Display" msid="91519984" hostid="261" caption="&amp;lt;p&amp;gt;The Asus Zenbook 14X OLED Space Edition features a vibrant display.&amp;lt;/p&amp;gt;"></div><br />The 10-bit OLED panel on the device displays sharp images, even in direct sunlight, making it an excellent choice for users who travel a lot and have to work outdoors. During my usage, I found that the viewing angles are good.<br /><br />The display comes with Pantone validation for colour accuracy and is TUV Rheinland certified for safety and quality standards.<br /><br />The color accuracy makes it a good option for content creators and designers who need accurate colors while working. Watching movies and shows and gaming on the laptop is an excellent experience thanks to its resolution and high refresh rate that ensure good quality, even in fast-moving scenes and games.<br /><cmsannotation type="cmsannotation" annotationid="Asus Zenbook 14X OLED Space Edition keyboard and trackpad" comment="subhead" text="Asus Zenbook 14X OLED Space Edition keyboard and trackpad"><span data-til="noop">Asus Zenbook 14X OLED Space Edition keyboard and trackpad</span></cmsannotation><br />The Asus Zenbook 14X OLED Space Edition comes with the company’s ErgoLift hinge design which is aimed at making it easier for the user to type. Essentially, the keyboard is slightly raised when you open the laptop.<br /><br />        <br />The laptop comes with an edge-to-edge keyboard and the keys offer a 1.4mm key travel, which Asus claims to be the longest in this class of laptops. The space bar and the power button come with copper hue while the other keys retain the Zero-G Titanium finish. The power button comes with an integrated fingerprint sensor that supports Windows Hello.<br /><br />        <div type="image" title="Spacebar" msid="91520083" hostid="261" caption="&amp;lt;p&amp;gt;The copper hue spacebar on the Asus Zenbook 14X OLED Space Edition.&amp;lt;/p&amp;gt;"></div><br />I found that typing on the device is a good experience and the ErgoLift hinge does help a bit while typing. So, if you are a writer who uses the keyboard a lot like me, you don’t have to worry about issues with typing as the laptop offers a comfortable typing experience, even if you are working for extended hours at a time.<br /><br />        <div type="image" title="20220423_124025" msid="91520016" hostid="261" caption="&amp;lt;p&amp;gt;The trackpad on the Asus Zenbook 14X OLED Space Edition.&amp;lt;/p&amp;gt;"></div><br />Coming to the trackpad, it comes with the company’s NumberPad 2.0 design. The touchpad comes with a number pad integrated in it, which can be enabled with the tap of a button. This is useful when you have to enter a lot of numbers regularly, making it a good option for users in the finance and accounting field.<br /><cmsannotation type="cmsannotation" annotationid="Asus Zenbook 14X OLED Space Edition performance" comment="subhead" text="Asus Zenbook 14X OLED Space Edition performance"><span data-til="noop">Asus Zenbook 14X OLED Space Edition performance</span></cmsannotation><br />The Asus ZenBook 14X OLED Space Edition is equipped with the 12th gen Intel H series processors. The top-end variant that I tested is powered by the 12th gen Intel i9-12900H processor coupled with 32GB LPDDR5 RAM, a 1TB PCIe NVMe 4.0 SSD and Intel Iris Xe graphics.<br /><br />Performance is one area where you will have no chance to complain as the laptop performs extremely well. The lightweight design is likely one of the reasons why Asus has skipped out on a dedicated graphics card. <br /><br />The absence of a dedicated GPU means that gaming will be difficult on the device, however, we were able to run PlayerUnknown's Battlegrounds on low settings without any issues. If you are looking for a gaming laptop, the Asus Zenbook 14X OLED Space Edition is not the device for you as you will not be able to run any of the recent AAA titles.<br /><cmsannotation type="cmsannotation" annotationid="Asus Zenbook 14X OLED Space Edition benchmarks" comment="subhead" text="Asus Zenbook 14X OLED Space Edition benchmarks"><span data-til="noop">Asus Zenbook 14X OLED Space Edition benchmarks</span></cmsannotation><br />The Asus Zenbook 14X OLED Space Edition is equipped with powerful hardware and this reflects in the benchmarks.<br /><br />        <div type="image" title="Benchmarks" msid="91520050" hostid="261" caption="&amp;lt;p&amp;gt;Asus Zenbook 14X OLED Space Edition performance benchmark scores.&amp;lt;br&amp;gt;&amp;lt;/p&amp;gt;"></div><br />The laptop scored 1689 points on the single-core Geekbench 5 test and 10,756 points on the multi-core test.<br /><br />In the PCMark 10 test, the Zenbook 14X OLED Space Edition scored 11,195 in Essentials, 7,467 in Productivity and 7,168 in Digital Content Creation.<br /><cmsannotation type="cmsannotation" annotationid="Asus Zenbook 14X OLED Space Edition battery life" comment="subhead" text="Asus Zenbook 14X OLED Space Edition battery life"><span data-til="noop">Asus Zenbook 14X OLED Space Edition battery life</span></cmsannotation><br />The Asus Zenbook 14X OLED Space Edition is equipped with a 63 Whrs battery and in regular usage with some browsing and videos, we noticed a battery life of around 5-6 hours, which should be enough for most people. The laptop supports 100W Type-C charging which can fully charge the device in 2 hours.<br /><br />If you are someone who works hours at a stretch without charging the device, you will have to make sure that battery life of around 5 hours is sufficient for you.<br /><cmsannotation type="cmsannotation" annotationid="Verdict" comment="subhead" text="Verdict"><span data-til="noop">Verdict</span></cmsannotation><br />The Asus Zenbook 14X OLED Space Edition is a sleek and powerful laptop that features a good design and stands out among traditional laptops. At the end of the day, the price tag reminds us that it is a limited-edition device, mainly aimed at space enthusiasts and collectors.<br /><br />If you are someone who is interested in space and are looking for a thin and powerful laptop, the Asus 14X OLED Space Edition might be a good option for you. However, if you are looking for a laptop to play games or a great battery life, you should skip this laptop.<br /><br /><strong>SEE ALSO:<br /><a href="https://www.businessinsider.in/tech/news/asus-rog-strix-g17-2022-review-a-lovable-gaming-laptop-with-high-end-specs/articleshow/91010424.cms">Asus ROG Strix G17 (2022) review — a good-looking gaming laptop with flagship performance</a><br /><br /><a href="https://www.businessinsider.in/tech/gadgets/news/asus-launches-new-rog-strix-tuf-series-laptops-with-12th-gen-intel-h-processors-nvidia-rtx-3060-graphics-and-more/articleshow/90218756.cms">Asus launches new ROG Strix, TUF series laptops with 12th-gen Intel H processors, NVIDIA RTX 3060 graphics and more</a><br /><br /></strong><a href="https://www.businessinsider.in/tech/mobile/news/samsung-galaxy-m33-5g-review-dependable-device-with-an-all-day-battery/articleshow/91075857.cms"><strong>Samsung Galaxy M33 5G review – dependable device with an all-day battery</strong></a><br />

Asus Zenbook 14X OLED Space Edition review – a combination of interesting design and solid performance

<ul class="summary-list"><li>Your <keyword id="12004861" type="UNKNOWN" weightage="60" keywordseo="metabolism" source="Orion">metabolism</keyword> is mostly determined by genetics, but there are a few ways to boost it. </li><li>To boost your metabolism, build muscle, eat more protein, and try a HIIT workout. </li><li>Spicy foods and drinking cold water may also temporarily boost your metabolism. </li></ul><p>If you're trying to lose weight the goal should be to burn more calories than you eat. In practice, that isn't quite as easy as it sounds, in part because everyone's metabolism is different. <br /><br /></p><p><strong>Important: </strong>Your metabolism is what converts food into fuel. So, people with faster metabolisms may have an easier time managing weight since they naturally burn more calories compared to those with slower metabolisms. However, when it comes to <keyword id="11896577" type="UNKNOWN" weightage="60" keywordseo="weight-loss" source="Orion">weight loss</keyword>, your metabolism is <a href="https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism" target="_blank" rel="noopener">just one small piece of the puzzle</a>. </p><p>The amount of calories you burn each day depends on <a href="https://www.insider.com/what-does-metabolism-do" target="_blank" rel="noopener">three metabolic factors</a>: </p><ul><li><strong>Basal metabolic rate</strong>, which is how many calories your body burns at rest.</li><li><strong>Food processing</strong>, which is how much energy it takes to digest the foods you eat.</li><li><strong>Physical activity</strong>, which is how many calories you burn through movement. </li></ul><p>"Some of that is determined by genetics, but there are certain things that can help boost your metabolism to some extent," says <a href="https://www.memorialcare.org/providers/mir-b-ali" target="_blank" rel="noopener">Mir Ali</a>, MD, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at <a href="https://www.memorialcare.org/locations/orange-coast-medical-center" target="_blank" rel="noopener">Orange Coast Medical Center</a>. </p><h2>1. Eat more protein </h2><p>It takes <a href="https://www.merckmanuals.com/home/disorders-of-nutrition/overview-of-nutrition/carbohydrates-proteins-and-fats" target="_blank" rel="noopener">more energy</a> for your body to digest a gram of protein than it does to digest a gram of carbohydrates. That means your body will burn more calories if you replace some of your carb servings with protein, Ali says. </p><p>One <a href="https://pubmed.ncbi.nlm.nih.gov/11063440/" target="_blank" rel="noopener">study</a> found that people who ate a <keyword id="11892706" type="UNKNOWN" weightage="60" keywordseo="diet" source="Orion">diet</keyword> comprised of 29% protein had a base metabolic rate that burned about 212 more calories each day than people who ate a diet comprised of 11% protein.</p><h2><strong>2. Drink coffee</strong></h2><p>A cup of coffee contains about <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372" target="_blank" rel="noopener">95 mg of caffeine</a>, a stimulant that provides your metabolism a small boost, Ali says. </p><p>One <a href="https://pubmed.ncbi.nlm.nih.gov/31891374/" target="_blank" rel="noopener">study</a> on overweight adults found that drinking four cups of coffee each day for 24 weeks led to an average weight loss of about 4%, <a href="https://www.hsph.harvard.edu/news/hsph-in-the-news/four-cups-of-coffee-modest-loss-of-body-fat/" target="_blank" rel="noopener">likely due</a> to the drink's effect on metabolism.</p><h2><strong style="color: #000000;">3. Drink green tea</strong></h2><p>Consuming green tea has been <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/" target="_blank" rel="noopener">linked</a> with weight loss, partly due to its caffeine content, Ali says. An eight-ounce cup of brewed green tea contains about <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372" target="_blank" rel="noopener">28 mg</a>. </p><p>But there's also something more going on: Research has shown that the chemicals in green tea, including flavonoids, increase how quickly you break down fat through a process known as fat oxidation. </p><p>One <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649093/" target="_blank" rel="noopener">study</a> found that people who drank green tea had fat oxidation rates that were 20% higher than people who drank caffeinated beverages that weren't green tea.</p><h2><strong style="color: #000000;">4. Build muscle</strong></h2><p>Just like how it takes more energy to burn protein than carbs, it takes <a href="https://pubmed.ncbi.nlm.nih.gov/27747847/" target="_blank" rel="noopener">more energy</a> to sustain muscle than it does to sustain fat. That's why building muscle, through <a href="https://www.insider.com/cardio-vs-weights" target="_blank" rel="noopener">lifting weights and other forms of resistance exercise, can aid weight loss</a>. </p><p>The effect that increasing muscle has on metabolism is small but helpful: Gaining 2-4 pounds of muscle will typically<a href="https://www.unm.edu/~lkravitz/Article%20folder/metabolismcontroversy.html" target="_blank" rel="noopener"> increase</a> metabolic rate by about 50 calories per day.</p><h2><strong style="color: #000000;">5. Try high-intensity interval training</strong></h2><p>Any exercise will increase the number of calories that you burn in a day, but high-intensity interval training (HIIT) is particularly effective, Ali says. </p><p>During a HIIT session, you're building muscle and raising your core body temperature. That will help you burn more calories, even after the exercise ends, he says.<a href="https://pubmed.ncbi.nlm.nih.gov/24773393/"> </a></p><p>Moreover, <a href="https://pubmed.ncbi.nlm.nih.gov/24773393/" target="_blank" rel="noopener">research</a> shows that HIIT increases your metabolic rate over 24 hours in a similar way to endurance workouts that require a much bigger time commitment.</p><h2><strong style="color: #000000;">6. Eat spicy foods</strong></h2>Related Article Module: 5 science-backed benefits of eating spicy food and how it can help you burn calories and live longer<p>Many spicy foods, like peppers, contain capsaicin, a chemical compound that has been linked to a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257466/" target="_blank" rel="noopener">small increase in metabolism</a>. </p><p>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257466/" target="_blank" rel="noopener">2012 scientific review</a> of research on spicy foods found that eating foods with capsaicin increased energy expenditure by a small amount - about 50 additional calories burned a day. </p><p>Still, Ali has a word of caution: Be sure not to over-eat spicy foods, since taking in too many calories will counteract any positive effects that spice has on your metabolism and cause gastrointestinal discomfort.</p><h2><strong style="color: #000000;">7. Drink more cold water</strong></h2>Related Article Module: 7 science-backed benefits of drinking water - and how much water you should drink each day<p>Replacing sugary drinks with water is a great way to cut down on calories, but cold water is particularly beneficial for metabolism and weight loss. </p><p>When you consume cold water, your body has to work harder (and burn more calories) to maintain its temperature. </p><p>One <a href="https://academic.oup.com/jcem/article/88/12/6015/2661518" target="_blank" rel="noopener">study</a> found this creates a short-term boost in metabolism of up to 30%. In addition, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3809630/" target="_blank" rel="noopener">research</a> has linked drinking cold water with weight loss in part because staying well-hydrated, alone, helps boost metabolism.</p><h2><strong>Insider's takeaway </strong></h2><p>Although there are ways to increase your metabolism, the impacts are generally small, Ali says. Therefore, trying the steps above might result in some weight loss, but the most effective, sustainable way to lose weight is by <a href="https://www.insider.com/how-to-start-eating-healthy" target="_blank" rel="noopener">eating healthily</a> while also watching the number of calories that you eat. </p><p>"Boosts in metabolism definitely help, but if you're still eating the wrong things you're not going to see much result," Ali says. </p><p>In general, following a limited calorie, low-carb diet is a good way to lose weight while keeping your metabolism firing. However, you'll need to find the dietary approach that works for you long-term, in order to maintain that goal weight after reaching it. </p><a data-type="60a688d26381687b0219250f">Protein builds muscle, boosts the immune system, and helps with weight loss - here's how much you need a day</a><a data-type="6041511e06adf8379d78d304">How much protein you need in order to lose weight and gain muscle, according to dietitians</a><a data-type="5f2d5932aee6a872c4550bfa">6 health benefits of fiber and how to add more to your diet</a><a data-type="600af42b200a0821660204ff">Should you do cardio or weights? Why both are essential to lose weight, burn fat, and build muscle</a>

7 science-backed ways to boost your metabolism

<ul class="summary-list"><li><keyword id="11992727" type="UNKNOWN" weightage="60" keywordseo="protein" source="Orion">Protein</keyword> shakes are good for <keyword id="11896577" type="UNKNOWN" weightage="60" keywordseo="weight-loss" source="Orion">weight loss</keyword> because they are satiating and may boost metabolism.</li><li>Replace a meal, like dinner, with a low-calorie, no added sugar protein shake to lose weight.</li><li>It's best to make your own protein shake with fruits, nut butter, and a sugar-free protein powder.</li></ul><p>As more and more research emerges about the <a href="http://insider.com/what-is-protein" target="_blank" rel="noopener">benefits of protein</a> for weight loss, it's no surprise people are turning to protein shakes to help shed a few extra pounds. </p><p>However, despite their prevalence in almost all supermarkets and <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword> food stores, protein shakes are not a magic wand when it comes to losing weight and being healthy. </p><p>Here's what you need to know about protein shakes for weight loss, and if they're right for you.</p><h2>Are protein shakes good for weight loss? </h2><p>When paired with a healthy lifestyle and caloric deficit, protein shakes can be a useful tool for weight loss, says<a href="https://healthbeat.spectrumhealth.org/author/veltkampkr/" target="_blank" rel="noopener"> Kristi Veltkamp</a>, a registered dietitian with<a href="https://healthbeat.spectrumhealth.org/" target="_blank" rel="noopener"> Spectrum Health</a>. </p><p>That's because protein shakes make a nutritious, low-calorie meal replacement. For example, replacing a 500 to 700 calorie meal with a 200-calorie shake may help people achieve the <a href="https://www.insider.com/should-you-track-macros-and-calories-to-lose-weight-healthily-2020-7" target="_blank" rel="noopener">calorie deficit to aid weight loss</a>. </p><p>So far research backs this up: A<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6327254/" target="_blank" rel="noopener"> small 2018 study</a> of obese and overweight Chinese adults found that those who replaced dinner with a 388-calorie protein shake for 12 weeks had a greater BMI reduction and lost more weight than those who ate dinner as usual. The protein shake groups lost an average of about 9.5 pounds whereas those who ate their regular dinner only lost about 0.5 a pound.</p><p>However, eating more protein doesn't necessarily mean you'll lose weight since any excess calories will end up <a href="https://www.insider.com/can-you-eat-too-much-protein" target="_blank" rel="noopener">stored as fat.</a> In fact, <a href="https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf" target="_blank" rel="noopener">most Americans get enough protein</a> in their diet already. Therefore, it's more about reducing the overall calories you consume than the amount of protein you eat. </p>Related Article Module: The 5 best natural protein powders of 2021, backed by sports nutritionists<p>While protein may not be the magic key to weight loss, some studies have found it does boost fat loss more than other macronutrients. For example, a <a href="https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-7-23" target="_blank" rel="noopener">small 2008 study</a> of obese people found those who used a high-protein meal replacement for two meals over 12 weeks lost a similar amount of weight, but more fat than those who used a high-carb meal replacement.</p><h2>How do protein shakes help with weight loss? </h2><p>Protein shakes can help people lose weight and fat in three ways: </p><ol><li><strong>Keeps you fuller for longer: </strong>Protein is more <a href="https://pubmed.ncbi.nlm.nih.gov/16469977/" target="_blank" rel="noopener">satiating</a> than carbohydrates or fats, meaning it keeps you fuller for longer. Therefore, you're less likely to snack throughout the day which reduces your calorie intake.</li><li><strong>Builds lean muscle: </strong>When paired with resistance training, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/" target="_blank" rel="noopener">protein helps build muscle</a>, which burns more calories than fat. In fact, for every 2 to 4 pounds of muscle gain, people can burn an <a href="https://www.insider.com/how-to-boost-metabolism" target="_blank" rel="noopener">extra 50 calories per day</a>.</li><li><strong>Increases metabolism: </strong>It takes<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/" target="_blank" rel="noopener"> more calories</a> to digest a gram of protein compared to a gram of carbs or fat. While this increase is minimal, it may help with weight loss as part of a lower-calorie diet. </li></ol><h2>How to use protein shakes for weight loss </h2><p>To help you lose weight, protein shakes should replace at least one meal a day, says <a href="https://www.memorialcare.org/providers/mir-b-ali" target="_blank" rel="noopener">Mir B. Ali</a>, MD, Medical Director at <a href="https://www.memorialcare.org/services/weight-loss-surgery" target="_blank" rel="noopener">MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center</a>. </p><p>For example, a <a href="https://www.sciencedirect.com/science/article/pii/S2212267221003026" target="_blank" rel="noopener">2021 review</a> found that people lost more weight when they get 60% of their recommended calorie intake from meal replacements and 40% from other foods. </p>Related Article Module: The FDA made it easier to spot sneaky added sugar in your food - here's how to avoid it, says nutritionists<p>If you are using protein shakes for weight loss, it's important you select a low-calorie one with no added sugar. Too much added sugar is <a href="https://www.cdc.gov/healthyweight/healthy_eating/sugar.html#:~:text=Eating%20and%20drinking%20too%20many%20added%20sugars%20makes%20it%20difficult,2%20diabetes%2C%20and%20heart%20disease." target="_blank" rel="noopener">linked</a> to weight gain, diabetes, and cardiovascular disease. </p><h2><strong>How to make a protein shake </strong></h2><p>While you can buy a protein shake at most health food stores, the best way to make a nutrient-rich protein shake is by creating your own at home, says Veltkamp. Here's <a href="https://www.asweetpeachef.com/banana-protein-shake/" target="_blank" rel="noopener">how:</a><br /><br /></p><ol><li>Place one frozen <a href="http://insider.com/banana-benefits" target="_blank" rel="noopener">banana</a> into a blender with an ⅛ teaspoon of <a href="http://insider.com/cinnamon-benefits" target="_blank" rel="noopener">cinnamon</a> for a bit of flavor.</li><li>Then add ½ cup of plain, full-fat Greek yogurt and 1 cup of a low-calorie, unsweetened liquid such as <a href="http://insider.com/oat-milk-vs-almond-milk" target="_blank" rel="noopener">almond milk</a> or water. </li><li>Use one scoop of a low-sugar protein powder, which typically contains about 25 grams of protein, says Veltkamp. </li><li>Add as much ice as needed and blend until smooth. </li><li>Use the shake to replace a meal such as a dinner or lunch to help you achieve a calorie deficit. </li></ol><h2><strong>The best protein powder</strong></h2><p>We test and recommend the best <a href="https://www.businessinsider.com/best-natural-protein-powder" target="_blank" rel="noopener noreferrer">overall</a>, <a href="https://www.businessinsider.com/best-whey-protein-powder" target="_blank" rel="noopener noreferrer">whey</a>, and <a href="https://www.insider.com/best-ready-to-drink-protein-shakes" target="_blank" rel="noopener noreferrer">ready-to-drink</a> protein powders. </p><ul><li><strong>Best natural protein powder overall: </strong><a href="https://www.businessinsider.com/reviews/out?asin=B00NBDMN8U&amp;platform=browser&amp;postSource=bi%7C5c7d468e26289841995b3cb4&amp;postTag=biipgf_030419_best-natural-protein-powders-20&amp;sc=false&amp;type=AMAZON-AFFILIATE-LINK&amp;u=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB00NBDMN8U%3Ftag%3Dbiipgf_030419_best-natural-protein-powders-20&amp;sessionid=1634919401436&amp;tag=bisafetynet2-2019401436&amp;tag=bisafetynet2-20" target="_blank" rel="nofollow noindex noopener sponsored">Naked Whey Protein</a></li><li><strong>Best sugar-free whey: </strong><a href="https://www.businessinsider.com/reviews/out?u=https%3A%2F%2Fwww.vitaminshoppe.com%2Fp%2Foptimum-nutrition-platinum-hydro-whey-vanilla-3-5-lb-powder%2Fop-1061" target="_blank" rel="noopener nofollow nofollow nofollow sponsored nofollow sponsored nofollow sponsored nofollow sponsored">Optimum Nutrition Platinum Hydrowhey</a></li><li><strong><strong>Best overall protein shake</strong></strong><strong>:</strong> <a href="https://www.amazon.com/Protein-Calorie-Non-GMO-Breakfast-Friendly/dp/B06XNTL28Y/" target="_blank" rel="nofollow noindex noopener sponsored nofollow sponsored">Iconic Protein Drink</a> </li></ul><p>While protein shakes can help you lose weight, they should not be used in the long-term, says Ali. That's because, like with anything done over and over again, most people will get sick of them after about 30 days, which may cause them to crave other, less nutritious foods. </p><p>While you can still use protein shakes on an on-going basis, the <a href="https://www.cdc.gov/healthyweight/losing_weight/index.html" target="_blank" rel="noopener">key to lifelong weight management</a> is eating a satisfying, nutritious diet of whole foods. Therefore, you should eventually transition off protein shakes by replacing them with healthy foods of a similar amount of calories, like: </p><ul><li>Chicken breast, which has about <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/331960/nutrients" target="_blank" rel="noopener">279 calories</a></li><li>Plain, full-fat Greek yogurt, which has about <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1097562/nutrients" target="_blank" rel="noopener">146 calories</a> </li><li>A hard-boiled egg, which has about <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/748967/nutrients" target="_blank" rel="noopener">70 calories</a></li></ul><h2><strong>Insider's takeaway</strong> </h2><p>Protein shakes can be a useful tool to help you lose weight because they can keep you fuller for longer, increase your metabolism, and support lean muscle growth.  </p><p>The key is to replace a meal or snack with a protein shake, rather than just incorporating more protein into your diet, which would only increase your calorie-intake and inhibit weight loss. </p><p>While shakes can kick-start weight loss, the best way to lose weight and <a href="https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html" target="_blank" rel="noopener">keep it off</a> is through eating whole foods like fruits, vegetables and lean meats. </p><p>"Protein shakes can be used as a tool for weight loss but are not a magic bullet," Veltkamp says. "Nothing beats a healthy diet for weight loss and long-term health."</p><a data-type="60a688d26381687b0219250f">Protein builds muscle, boosts the immune system, and helps with weight loss - here's how much you need a day</a><a data-type="5ec153003ad8611c4777f405">How to lose weight and keep it off with the right diet and mindset</a><a data-type="60cb994228d26d6d5134b520">8 high-protein, low-carb foods that dietitians recommend you add to your diet</a><a data-type="6036d2ce21ccc578d9260be9">8 of the best plant-based sources of protein, according to dietitians</a>

How protein shakes can help you lose weight and a homemade recipe to get you started

<ul class="summary-list"><li><strong>Losing weight has many <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> benefits — and you don't need to lose that much weight to achieve them. </strong></li><li><strong>Research shows that losing just 5% to 10% of your body weight may improve mental health and reduce your risk of cardiovascular disease and certain cancers. </strong></li><li><keyword id="6358794" type="UNKNOWN" weightage="60" keywordseo="weight-loss">Weight loss</keyword> may also improve your sleep, raise self-esteem, and boost sex drive and energy levels. </li><li><strong>This article was <a href="https://www.insider.com/insider-medical-review-board" target="_blank" rel="noopener">medically reviewed</a> by <a href="https://health.tamu.edu/experts/jason-mcknight.html" target="_blank" rel="noopener">Jason R. McKnight</a>, MD, MS, a family medicine physician and clinical assistant professor at <a href="https://medicine.tamu.edu/" target="_blank" rel="noopener">Texas A&amp;M College of Medicine</a>. </strong></li></ul><p>Whether you want to lose 10 pounds or 50, shedding extra weight is tough. If you've tried before and fell short of your goal, it can be hard to stay motivated. </p><p>But you don't necessarily need to lose a ton of weight to experience health benefits, says <a href="https://www.memorialcare.org/providers/mir-b-ali" target="_blank" rel="noopener">Mir Ali</a>, MD, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center. </p><p>In fact, <a href="https://www.health.harvard.edu/staying-healthy/the-far-reaching-effects-of-a-little-bit-of-weight-loss" target="_blank" rel="noopener">research shows</a> losing as little as 5% of your body weight can improve your health in many ways. Here are 10 proven health benefits of weight loss and tips for how to lose weight safely. </p><h2>1. Helps regulate blood sugar and diabetes</h2><p>Losing weight improves insulin sensitivity in people with <a href="https://www.insider.com/what-causes-type-2-diabetes" target="_blank" rel="noopener">type 2 diabetes</a>, says <a href="https://hudsonmedical.com/wellness/team/preeti-pusalkar-cns/" target="_blank" rel="noopener">Preeti Pusalkar</a>, a certified clinical nutritionist with Hudson Medical Center, a <keyword id="1850924" type="PERSON" weightage="60" keywordseo="primary-care">primary care</keyword> provider in New York City. </p> <p>Excess body fat leads to an <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4587882/" target="_blank" rel="noopener">increase in adipose tissue</a>, which causes inflammation and interferes with the function of insulin — the hormone that helps regulate <a href="https://www.insider.com/normal-blood-sugar-levels" target="_blank" rel="noopener">blood sugar levels</a>. </p><p>Weight loss reduces adipose tissue, which allows the body to manage blood sugar more effectively. Plus, you don't have to lose that much weight to see results. <a href="https://care.diabetesjournals.org/content/39/Supplement_1/S47" target="_blank" rel="noopener">Research</a> has found that just a 5% reduction in body weight improved blood sugar levels in adults. </p><h2>2. Improved heart health </h2> <p>Losing weight can also <a href="https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia" target="_blank" rel="noopener">improve heart health</a> by reducing pressure on arteries, meaning the heart doesn't have to work as hard to pump blood through the body. The result is <a href="https://www.insider.com/how-to-lower-blood-pressure" target="_blank" rel="noopener">lower blood pressure</a> and low-density lipoprotein (LDL) cholesterol levels — the "bad" kind of cholesterol that can increase your risk of heart disease, Pusalkar says. </p><p>And it doesn't matter if you lose weight through diet and exercise or weight-loss surgery like metabolic surgery — you'll reap benefits regardless, according to a large 2020 <a href="https://journals.lww.com/annalsofsurgery/Abstract/2020/10000/How_Much_Weight_Loss_is_Required_for.25.aspx" target="_blank" rel="noopener">study</a>.  </p><p>Researchers examined the effects of weight loss surgery on <a href="https://www.insider.com/what-is-considered-obese" target="_blank" rel="noopener">obese</a> patients who either had weight loss surgery or who lost weight through lifestyle changes. The risk of heart disease for the surgical group decreased after a 5% to 10% loss of body weight while the nonsurgical group saw a decrease after losing about 20% of body weight. </p><h2>3. Decreased risk of stroke </h2> <p>Excess weight can increase blood pressure, and therefore <a href="https://www.heart.org/en/health-topics/high-blood-pressure/health-threats-from-high-blood-pressure/how-high-blood-pressure-can-lead-to-stroke" target="_blank" rel="noopener">your risk of stroke</a>. This is because high blood pressure puts a strain on your blood vessels, making them stiffer and more likely to cause blood to clot. </p><p>"Losing weight helps improve the efficiency of the heart due to less constricted blood vessels," Pusalkar says. </p><h2>4. Better sleep </h2><p>Overweight people are <a href="https://www.msdmanuals.com/professional/pulmonary-disorders/sleep-apnea/obstructive-sleep-apnea" target="_blank" rel="noopener">more likely to suffer from sleep apnea</a> — a disorder characterized by disrupted breathing while sleeping. Excess weight can increase fat deposits in your neck, which can obstruct your airways. </p> <p>If you suffer from sleep apnea, losing weight likely won't entirely cure the condition. However, losing just 10% to 15% of your body weight can improve sleep quality and reduce the severity of sleep apnea in moderately obese patients, according to the <a href="https://www.sleepfoundation.org/sleep-apnea/weight-loss-and-sleep-apnea" target="_blank" rel="noopener">National Sleep Foundation</a>. </p><h2>5. Improved mobility </h2><p>Losing weight alleviates pressure on knees and joints, which can improve mobility, Pusalkar says. A large 2012 <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa1110294">study</a> of obese adults with type 2 diabetes found as little as a 1% drop in weight cut mobility limitations, such as difficulty walking or climbing stairs, by more than 7%. </p><h2>6. Higher self-esteem </h2><p>While there is no direct correlation between weight loss and self-esteem, some studies show that weight loss <a href="https://doi.apa.org/doiLanding?doi=10.1037%2Fa0029186" target="_blank" rel="noopener">can improve mood</a> and self-confidence. </p><p>A <a href="https://www.sciencedirect.com/science/article/pii/S0195666313003991" target="_blank" rel="noopener">2014 review</a> examined 36 studies to determine the psychological benefits of weight loss. Researchers found consistent improvements in body image, self-worth, and general well-being among subjects who lost weight. </p><h2>7. Decreased joint pain </h2><p>Excess weight can cause joints to become stressed, damaged, and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5507106/" target="_blank" rel="noopener">inflamed</a> — but losing weight can help.</p><p>A <a href="https://www.nih.gov/news-events/nih-research-matters/intensive-weight-loss-helps-knee-arthritis" target="_blank" rel="noopener">2018 study</a> examined obese adults with arthritis pain in their knees. Researchers found that losing 10% to 20% of body weight resulted in less pain and improved joint function than losing just 5% of body weight, which did not show any significant joint pain benefits.   </p><p>The reason likely has to do with how quickly joints wear down when under additional stress from excess weight. "As the smooth surface at the ends of bones, or cartilage, becomes damaged and worn, you feel pain and stiffness in the joint," Pulsalkar says.</p><h2>8. Boosts energy </h2><p>Because weight loss can improve sleep, you might also feel more energized during the day, Pulsalkar says. Excess weight also means your body has to work harder to move. Therefore, shedding some pounds means you use less energy to move. It also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899150/" target="_blank" rel="noopener">improves respiratory function,</a> which can also make you feel more energized.</p><h2>9. Higher sex drive</h2> <p>While research on the correlation between excess weight and sex drive is still emerging, weight gain has been shown to increase <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6771291/" target="_blank" rel="noopener">sex hormone-binding globulin (SHBG) levels</a> in your blood. This can lower free testosterone levels and decrease your libido, Pulsalkar says. </p><h2>10. Reduced risk of certain cancers </h2><p>According to the <a href="https://www.cancer.org/cancer/cancer-causes/diet-physical-activity/body-weight-and-cancer-risk/effects.html" target="_blank" rel="noopener">American Cancer Society,</a> excess body weight is thought to be the cause of about 11% of cancers in women and about 5% of cancers in men. Obesity increases your risk of developing several different cancers, including:</p><ul><li>Endometrial cancer</li><li>Breast cancer (in women past menopause)</li><li>Kidney cancer</li><li>Liver cancer</li><li>Pancreatic cancer</li></ul><p>The exact link between excess weight and cancer is still unknown, but researchers believe inflammation <a href="https://docs.google.com/document/d/19ib6dMlMrjZd_pWH8x0pjQVoVGo4go5FuJBLhOBVOjw/edit#" target="_blank" rel="noopener">due to visceral fat</a> — the fat surrounding vital organs — is to blame. Losing weight could lower your risk of developing these cancers.</p><h2>Takeaways </h2><p>Some people may need to lose significantly more weight to experience some of these benefits, Ali says. But for the most part, losing as little as 5% of your body weight can lead to many health benefits, like improved heart health and decreased risk of diabetes. But, before starting any weight loss program, it's important to talk with your doctor about the right plan and goals for you.</p><h2 id="related-articles-from-our-health-reference-library:">Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><strong><a href="https://www.insider.com/do-diet-pills-work" target="_blank" rel="noopener">The diet pills that may help you lose weight and are backed by scientific research</a></strong></li><li><strong><a href="https://www.insider.com/how-to-change-diet-habits" target="_blank" rel="noopener">A psychologist offers ways to change bad diet habits</a></strong></li><li><strong><a href="https://www.insider.com/how-to-cut-sugar-out-of-your-diet" target="_blank" rel="noopener">How to cut sugar out of your diet and how long sugar cravings last</a></strong></li><li><strong><a href="https://www.insider.com/does-intermittent-fasting-work" target="_blank" rel="noopener">Does intermittent fasting work? Research doesn't have a definite answer for its long-term effects</a></strong></li><li><strong><a href="https://www.insider.com/what-is-mediterranean-diet" target="_blank" rel="noopener">Why the Mediterranean diet is touted as one of the best by dietitians</a></strong><br /><a href="https://www.insider.com/mediterranean-diet-eating-for-a-day-2019-3"></a></li><li><strong><a href="https://www.insider.com/what-is-noom-diet" target="_blank" rel="noopener">Why the Noom diet is proven to help people lose weight</a></strong></li></ul>

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