1. How to use Whey Protein to lose weight
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 kept me satiated longer and helped in my fight against fat. Learn how to use
Whey protein to lose weight fast.
photo credit zydrutex
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
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2. How to use Whey Protein to lose weight
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
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3. How to use Whey Protein to lose weight
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
WPC WPI
Cost Cheaper/economical More expensive than WPC
Protein content Lowest 70%-84% by weight 90%-94% by weight. More
pure protein
Lactose content Contains some lactose Very little to none
Fat content May contain some fat Very low or no fat
I personally 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
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4. How to use Whey Protein to lose weight
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 Food Snots
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
♣ almond milk
♣ coconut milk
♣ fat free Greek yogurt
♣ frozen berries
♣ peanut butter
♣ Bananas
♣ Fruits
♣ Flaxseeds
♣ chia seeds
♣ hemp seeds
♣ choclate etc.
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5. How to use Whey Protein to lose weight
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Protein shakes don’t have be boring. You can get creative with them and find what
you like.
I personally 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.
Source: http://www.fat2fitsteps.com/how-to-use-whey-
protein-to-lose-weight