Whey protein is traditionally associated with muscle building, not weight loss. It’s the go-to supplement for bodybuilders and anyone looking to develop a stronger physique. But its benefits don’t just end there; whey protein is equally suited to a calorie-controlled diet – but for different reasons.
Protein’s ability to help repair damaged tissue and fuel muscle growth is well-documented. Recent studies, however, have revealed that whey protein also modulates several pathways linked to weight management. It’s been shown to improve your muscle-to-fat ratio, increase insulin sensitivity and keep hunger at bay. Its metabolism- and immune system-boosting effects are also well-documented. When combined with a healthy diet, whey protein can change the way you look and feel.
What is whey protein?
Whey protein is formed as a byproduct of cheesemaking and is available in three varieties: whey protein isolate, whey protein concentrate and hydrolysed whey. Each has unique benefits and a slightly different composition. Compared to other types of protein, whey protein is easier to digest and contains all of the essential amino acids required for optimal health. Whey is also much lower in lactose, a disaccharide sugar that some dieters may wish to limit.
Healthy Whey combines whey protein isolate and concentrate in a unique formula. It also contains glutamine, BCAAs, zinc, magnesium and vitamins. These nutrients can boost your health and bring you closer to your fitness goals. Compared to many protein powders, Healthy Whey is much lower in calories and carbs. One serving delivers 117 calories, over 20 grams of protein and just two grams of carbs. Due to its low calorie content, it’s suitable for anyone following a weight-loss diet.
Whey protein and weight loss
Whey protein can help you lose weight in more than one way. The supplement reduces hunger and cravings, accelerates metabolism and preserves your hard-earned muscle. At the same time, it lowers bad cholesterol levels and supports cardiovascular health. Several studies have found that dieters using whey protein lost significantly more fat and showed a greater preservation of muscle compared to those who took other supplements.
Whey protein accelerates fat loss by increasing muscle protein synthesis. It also stimulates fatty acid oxidation and wards off hunger. Research indicates that glycomacropeptide, a compound in whey protein, stimulates cholecystokinin production. Cholecystokinin is a peptide hormone that aids in the digestion of fat and protein, and creates the feeling of fullness experienced after a meal, known as satiety. Studies have shown that consuming whey protein can reduce the desire for late night snacking by 50%, and cravings by 60%.
Finally, whey protein regulates blood sugar levels and insulin sensitivity. These factors play a key role in weight loss. Insulin resistance has been linked to fatigue, weight gain, increased hunger and poor nutrient absorption.
Other studies have shown that people who take whey protein burn 80 to 100 extra calories a day without changing their diet or exercise routine. Coupled with its ability to improve immune function, increase bone density and lower blood pressure, the benefits of taking whey protein as part of a calorie-controlled diet are evident. Is whey protein good for weight loss? The evidence speaks for itself.