In this article, you will learn how to take whey protein to lose weight and how much you should take. Read until the end to understand.
Whey Protein is probably the most famous protein source among athletes and enthusiasts.
Maybe you thought this supplement was only used to gain muscle mass, but did you know it also helps with weight loss? Understand how in this article.
Whey protein is one of the most popular supplements exercisers consume worldwide.
This is because protein is one of the most important macronutrients for the body.
Protein supplement is usually available in powder form and can easily be added to shakes to increase your daily protein intake.
Whey protein is considered a high-quality protein, as it is a complete protein with all 22 amino acids that our body needs from external sources.
Studies have indicated that regular consumption of whey protein can help you increase your muscle mass while losing fat.Â
Experts recommend that increasing your daily protein intake can significantly impact your body weight, as it is one of the most satiating macronutrients.
So, if you are less hungry, you have fewer chances of overeating and eating other less nutritious foods.
But is whey protein the best protein choice for weight loss?
Whey Protein: What Is It For?
We need to understand its purpose before understanding how to use whey protein to lose weight.
Whey protein powder is considered a complete protein. Used as a supplement, studies show that whey protein can help improve muscle protein synthesis in the body and increase an individual’s lean body mass.
Many people struggle to lose weight, and it makes sense for them to look for ways to reach their weight loss goals without submitting to fad diets that don’t work in the long run.
Health Benefits Of Whey Protein
Much research has been done on the effects of consuming whey, and several independent studies have also established its importance in combating cholesterol and keeping blood pressure and cardiovascular problems under control.
Additionally, whey protein is also low in lactose, although it is advised that people with lactose intolerance avoid it or consult their nutritionist before adding it to their diet. But, the main benefit of whey protein that interests us is weight loss.
How To Take Whey Protein To Lose Weight: Tips & Precautions
So, you must be wondering now how to take whey protein to lose weight, right?
According to Bruno Rodrigo, consuming some carbohydrates before training and a protein-rich snack after exercise is advisable.
So, if you have doubts about whether or not whey protein will help with your weight loss journey, it is clear that you can safely include whey protein in your weight loss diet.
But remember, it’s not the whey protein that will determine whether you’ll lose weight or not, and yes, the established caloric deficit.
Whey Protein Reduces Hunger
How do you take whey protein to lose weight? A protein alone helps reduce appetite and hunger by increasing appetite-suppressing hormones like CCK, PYY, and GLP-1.
In addition to decreasing hormones associated with hunger, such as ghrelin. Thus, protein makes you feel “full”/satisfied for long.
When you take whey protein, it may help reduce your total calorie intake for the day.
Since you’re not eating much food, your daily calorie intake decreases. Therefore, it generated a caloric deficit. This contributes to weight loss.
Furthermore, if you feel full for longer, you will eat less, which will help you lose weight.
However, remember that this benefit is not exclusive to whey protein but to all proteins. It is even preferable to eat the food itself.
Whey Protein Speeds Up Metabolism
So, how to take whey protein to lose weight will help you burn more calories during the day.
A protein-rich diet, especially when combined with physical exercise (preferably resistance training with weights), can help an individual build more muscle.
More lean mass will speed up your metabolism, as muscle tends to burn more calories than fat.
One study examined the need for protein in weight loss among obese seniors and showed that participants who received extra protein shakes per week could gain more mass.
Protein can increase metabolism due to the amounts of calories needed to help digest and metabolize it – an effect known as the thermic effect of food (TEF).
Also Read: How To Benefit From Food Reeducation To Lose Weight