Most people think of bodybuilders when they hear the term whey protein. It is often used to help increase muscle mass by providing the muscles with the protein they need. However, some of the key benefits of whey protein include being useful for weight loss and improve health.
In order to support a healthy metabolism and lose weight, you must get enough protein in your diet. Whey protein shakes are a terrific way to incorporate more protein into your diet to aid in weight loss. High protein diets have been associated with decreased fat, lean muscle, increased metabolism, and improved weight loss efforts.
What Is Whey Protein?
Whey protein is the portion of milk that separates from cheese curds during the cheese making process. This low lactose dairy product contains all nine amino acids and provides a number of key health benefits, including increased lean muscle and weight loss.
Whey protein is often sold in a powdered form. This powder is used to create smoothies and protein shakes. The powder can contain a variety of flavors. Simply mix the whey protein powder with a little water and you have a protein shake.
Benefits of Protein Shakes
Protein shakes are made by mixing a liquid like water with protein powder. This quick and easy shake can be used as a meal replacement shake for a weight loss shake or to provide you with your daily protein needs. In addition to protein powder, you can purchase premade liquid protein shakes.
Because whey protein is chockful of amino acids. It helps to boost performance, improve recovery times, and build lean muscle. Although bodybuilders often use whey protein, those who have a protein deficiency may also benefit from whey protein supplementation.
Benefits of Whey Protein for Weight Loss
There are various benefits of whey protein. Some key ones include-
- Reduce Appetite and Hunger
Protein helps reduce your appetite and hunger. Whey causes the body to release PYY and GLP-1, which are satiety hormones. This means that you will remain fuller, longer.
If you are trying to lose weight, begin drinking a whey protein shake for breakfast to maximize your weight loss efforts. Research has shown that a high protein breakfast may help reduce the number of calories you consume throughout the day.
- Increase Lean Muscle and Boost Your Metabolism
A high protein diet along with strength training exercises can help you build muscle. Many people are afraid that building muscle will make them look heavier; however, you can build lean muscle that will make you look thinner by using lighter weights and doing more repetitions.
Increased muscle also helps with energy production and metabolism. When you boost your muscle mass, your resting metabolism will increase, which will cause you to burn more calories throughout the day. On average, each pound of muscle will burn about three times as many calories as one pound of fat.
Using whey protein is especially essential to those on an extremely restricted calorie diet. When you do not provide your body with the calories needed for optimal health, you can begin losing muscle as well as fat. When you lose muscle, your metabolism slows down, which can cause weight gain once the restrictive diet has ended.
Finally, your body must expend calories to digest foods, which is called the thermic effect. Protein is more difficult to digest than carbohydrate or fat, which means the body must use more energy. When more energy is required, more calories are burned.
- Reduce Belly Fat and Improve Weight Loss Efforts
High protein helps you lose stubborn belly fat. In fact, one study found that eating a diet where at least 25 percent of the daily caloric allowance was from protein lost more belly fat than those who consumed less protein. (https://www.ncbi.nlm.nih.gov/pubmed/15303109) Furthermore, those who increase their protein consumption using whey protein and choose low glycemic index foods have improved weight loss.
- Whey Protein Shakes Can Help You Maintain a Healthy Weight
After successfully losing weight, whey protein shakes can help you manage your weight. Because of protein’s profound effect on metabolism and muscle mass continuing to include whey protein in your diet after you have lost the weight you needed to lose can help you maintain your weight.
Whey protein when included as a part of a healthy diet helps to ensure that you are getting the recommended daily amount of protein. Individuals who supplement their diet with whey protein are less likely to regain weight than those who do not supplement their protein levels.
How Often Should You Consume Whey Protein for Weight Loss?
Because of the many benefits that whey protein offers, you may be tempted to replace all of your meals with whey protein powder. You should never solely rely on whey protein. In order to remain healthy, you must eat a healthy diet with plenty of whole foods to ensure you are intaking the vitamins, minerals, and fiber your body needs to maintain proper health.
Whey Protein and Exercise – What’s the Link?
When dieting and supplementing with whey protein, it is important to continue making healthy lifestyle changes. One of the key things you can do to help you lose weight and keep it off is to exercise daily. Exercise that includes aerobic activity and strength training exercises is vital to your weight loss efforts.
Aerobic exercise like walking, running, swimming, and cycling, increases your heart rate. Aerobic exercise helps burn fat, improve your stamina, and improve your fitness level. For optimal results, get at least 30 minutes of aerobic exercise most days.
Strength training exercises like weight lifting, resistance bands, and bodyweight exercises. Strength training exercises are designed to increase muscle mass, improve metabolism, and decrease abdominal fat.
Consuming whey protein after a workout provides your body with the protein that it needs to improve muscle strength and reduce fat. Whey protein helps with recovery and may help reduce the risk of muscle fatigue and cramps.
Whey protein is an amazing way to promote weight loss. It works by increasing your protein levels, which helps you build lean muscle, increases your metabolism, reduces hunger, increases satiety, and helps prevent weight gain after you have lost the excess weight.
Losing weight and keeping it off is challenging. Let us help you navigate the pitfalls concerning weight loss. Our integrative doctors specialize in holistic weight loss that will include determining if you have any underlying health conditions that may be contributing to your excess weight. We will work with you to develop a healthy diet, an exercise program, and guide you about the importance of increased protein consumption.