How to use Whey Protein to lose weight

Whey protein is a hot supplement in the market these days used not only by professional body builders but by anyone who wants to increase their protein consumption and lose body fat. After doing a lot of research, I decided to include whey protein in my diet program and was happy with the results. Whey protein shakes keeps you satiated longer and helps in the fight against fat. Learn how to use Whey protein to lose weight fast.

What is Whey Protein and where does it come from?

• Whey, a derivative of milk, is the liquid that is left behind after the first stages of the cheese-making process.
• Milk protein is 20% whey proteins and 80% being casein protein.
• Whey protein is a complete protein source, which denotes that it contains all 9 of the essential amino acids
• Whey also has immune-system enhancing benefits.
• Whey protein can actually be used in your fight against fat along with an exercise program.
• Whey has an extremely high biological value (BV). A high BV means that the amino acid ratio is excellent for building muscle and that a large proportion of the protein consumed is absorbed and utilized by the body. BV provides a measurement of how efficiently the body utilizes protein consumed in the diet.
• Because of its high BV, its ideal to consume whey protein immediately after workouts to build muscle

BV of some selected proteins

Whey Protein Isolates 159

Whey Protein Concentrate 104

Whole Egg 100

Milk 91

Egg White 88

Cottage Cheese 84

Tuna 83

Fish 82

Beef 80

Chicken 79

Soy 74

Casein 71

Peanuts 68

Yogurt 68

Oatmeal 58

Wheat 54

Difference between Whey Protein Concentrate (WPC) and Whey Protein Isolate (WPI)

There are 2 main types of Whey protein powders available out there. Whey Protein Concentrate(WPC) and Whey Protein Isolate (WPI)

1. Whey Protein Concentrate

• Is produced by pushing the whey liquid through a very small filter that allows water, minerals, and other organic materials to pass though. The proteins, which are too big to pass through the filter, are collected, resulting in whey protein concentrate.

2. Whey Protein isolates

• This is the next step up in purification; the WPC is further purified again using more filtration or a technique called ion-exchange or cross-flow microfiltration. This results in Whey protein isolate powder.

Difference between WPC and WPI

1. WPC/WPI*
2. Cost- Cheaper/economical / More expensive than WPC*
3. Protein content- Lowest 70%-84% by weight / 90%-94% by weight. More pure protein*
4. Lactose content- Contains some lactose / Very little to none*
5. Fat content- May contain some fat / Very low or no fat*

Most people prefer WPI for fat loss (a protein powder with high protein content and little fat and carbohydrate).

3 Ways how Whey Protein helps you lose weight

1. Whey protein cuts appetite.
While many studies have shown that protein is the most filling or satiating macronutrient, all proteins may not be equal in this regard. Whey protein has the highest biological value and the best choice of protein. Drinking a protein shake before your meal, may help you consume fewer calories and reduce your food intake.

2. Whey protein increases insulin sensitivity
High protein diets have been found to increase insulin sensitivity. Research has shown that whey protein is more effective than other proteins stabilizing blood sugar and increasing insulin sensitivity. Thus whey protein can prevent body weight gain.

3. Whey protein can build lean muscle
Consuming whey protein before and after exercise supports fat burning and help gain and maintain muscle mass. Whey protein rapidly delivers amino acids during exercise, thus adding muscle mass and burning fat.
How to use Whey Protein to lose weight

photo credit facebook.com/killtimewithgymtime

The easiest way to use whey protein is in your morning breakfast shakes. These shakes can be very nutritional and healthy as long as you control what you put in them.
Some ingredients to add in your shakes are

1. almond milk
2. coconut milk
3. fat free Greek yogurt
4. frozen berries
5. peanut butter
6. bananas
7. fruits
8. flaxseeds
9. chia seeds
10. hemp seeds
11. choclate etc.

Protein shakes don’t have be boring. You can get creative with them and find what you like.

Try to mix a scoop of whey protein isolate with my almond milk first thing in the morning. I prefer to take my second dose after workout.

Conclusion
Adding Whey protein Isolate to your diet regimen is an easy and convenient way to add more protein to your diet and escalate your fat loss efforts. It’s no longer a supplement which only body builders should be using. Because of its fast absorbability, it is the best choice of protein out there.