There are many ways to lose weight and burn fat: increase exercise and decrease food consumption is the most obvious and safest answer.
However, with the popularity of the Atkins diet (a high protein, high fat, low carbohydrate diet), many people claim they can lose weight by increasing their protein consumption.
My guideline is aim to eat daily between 1 gram of protein for every pound to kilogram of your morning body weight. If you weight 175 lbs or 80 kg, then aim to consume 80 – 175 grams of protein. It is nearly impossible to do with all natural foods without gaining weight from other calories, so protein supplements are a good alternative.
Protein supplements, in particular whey protein and whey protein isolate are popular because the latter contains less than 1 percent lactose and is often recommended for vegetarians and for those who are lactose or gluten intolerant.
Plus, they are portable: just add water or fat-free milk. If you want super convenience, look for Ready To Drink or RTD drinks.
Here are 4 ways how whey protein can help with weight loss.
1) The “Thermic Diet”
The “Thermic Diet” is a diet that increases your metabolic rate. Whey protein falls in this category as it requires more energy to digest than other foods
2) The Pre-workout or mid-day protein shake.
A pre-workout protein shake can curb hunger, especially if you work out at lunch time.
Protein has a greater ability to curb your appetite than fat and carbohydrates. Whey protein contains glycomacropeptide, or GMP, which helps promote the release of the appetite-suppressing hormone CCK. This may help you feel full before the 20 minute window when your brain registers it’s full.
Another factor is protein aids in slowing down the absorption of glucose into the bloodstream thus reducing insulin spikes. In both cases, you will stop eating sooner and curb that appetite.
3) The Post-workout protein shake
A post-workout protein shake helps replenish and refuel the body with necessary amino acids and proteins.
Also, high quality proteins such as whey protein or whey protein isolate help to preserve lean muscle tissue while you lose fat. If your body doesn’t get enough essential amino acids and proteins on a daily basis it will rely on your reserve of existing muscle tissue.
4) Whey protein is better than Soy or Casein protein
Whey contains all of the essential amino acids and is particularly high in the branched-chain amino acids (leucine, isoleucine, and valine) and glutamine (an immune-boosting amino acid). Whey is considered a “fast-acting” protein.
Casein is the main protein in milk. Its absorption is a bit slower than whey, and often designated a “slow-acting” protein.
Soy is the best non-animal source of protein and often has a bad reputation of being inferior from animal-source protein because of the lack of the amino acid methionine. However, Soy has its place on the grocery shelf as a meal-replacement powder or alternative food products such as soy milk or tofu.
Disclaimer: Consult your physician before altering your diet or taking supplements. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, opinion or advice contained in the above article.
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