Whey Protein Is Highly Satiating Which May Help Reduce Hunger
Satiety is a term used to describe the feeling of fullness we experience after eating a meal. It is the opposite of appetite and hunger, and it should suppress cravings for food and the desire to eat.
Some foods are more satiating than others, an effect which partly depends on their macronutrient composition.
Protein is by far the most filling of the three macronutrients .
However, not all proteins have the same effect on satiety. Whey protein appears to be more satiating than other types of protein, such as casein and soy (
Summary
Eating plenty of protein is a very effective way to lose weight, and some studies show that whey protein may have even greater effects than other types of protein.
Which Whey Protein Is Best For Weight Loss
Weight Loss is a difficult game as it is, never mind If youre new to the protein scene too. Choosing which shake to go for can be a little confusing, especially when trying to cut calories and lose some weight.
In this article, we set to challenge whey protein head on and find out how and if it can help you lose weight using nothing more then science to back it up, so no exaggerated claims here, thats not how we roll at TPW towers.
To give you an idea of the best whey protein types on the market today, weve rounded up the best performers below. Dont forget to check out some of our favourite weight loss blends at the bottom of the article too.
Which Whey Is Suitable For Weight Loss
All Whey Protein products are suitable for weight loss when incorporated into a balanced diet. However, you should make sure that the protein powders consist of high-quality ingredients and avoid unnecessary ingredients such as additional sugar.
Especially popular are shakes or meals with powders made from Whey Protein Concentrate and Isolate – not only for weight loss.
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Whey Protein May Have Beneficial Effects On Blood Fats
High cholesterol, especially LDL cholesterol, is a risk factor for heart disease.
In one study in overweight individuals, 65 grams of whey protein per day, for 12 weeks, led to a significant reduction in total and LDL cholesterol .
Other studies did not find similar effects on blood cholesterol .
The lack of effect might be due to differences in study design. Ultimately, further studies are needed before any conclusions can be made.
Summary
Long-term, high dose whey protein supplementation may lower cholesterol levels. The evidence is very limited at this point.
How To Prepare A Protein Shake The Right Way
Now that you have a good idea of what to look for in a protein powder, lets talk about how to transform it into a delicious shake. We recommend using either a standard blender or a shaker to smoothly mix your powders. Follow this recipe for a delicious and potent protein shake:
For more variety, you can add bits of fruit to your blender to transform your shake into a delicious protein-based fruit smoothy.
If you like this idea, we recommend using a vanilla or unflavored variety of protein powder.
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Whey Protein May Increase Metabolism
Adding whey protein shakes into your diet is an easy, cost-effective way of boosting your protein intake for the day. When it comes down to weight loss there are a few phrases you may have heard, one being metabolism.
For those unaware, metabolism is basically the process in which your body converts what you eat and drink into energy. The quicker the metabolism you have the more calories you burn, and it stops your body from storing the energy as fat .
Studies have concluded that having a high protein intake through the day boosts metabolism and helps to burn more calories than usual . One of the reasons as to why protein can help boost your metabolism is the proteins ability to promote lean muscle mass development, especially during resistance training.
Having more muscle mass requires more maintenance, for example, studies have shown that 10 pounds of muscle mass would burn around 50 calories in a day, whereas 10 pounds of fat would burn around 20 calories .
One term that individuals dont associate with whey protein consumption is its thermic effect. TEF to be short is your body using calorie to simply digest and break down the food that you eat.
Unfortunately, that doesnt mean you lose weight while you eat but it just means that your body processes fewer calories due to them already being used so less can be stored.
How Can You Use Whey Protein For Your Weight Loss
So, are you wondering how to use protein powder for weight loss? If you want to start drinking protein shakes for weight loss, you can use whey protein as a replacement meal to add into your smoothie or as a snack replacement where you mix with water to assist with satiety and minimise overindulgence. If you are going for a workout, you may want to take a whey protein shake after the workout, or you simply mix your whey protein powder with water. Body Science stocks the best protein powder for weight loss to help you with your weight management goals.
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What Should You Remember
Whey protein is a great food supplement that has its place not only in the diet of athletes. For people who are trying to lose weight it can help maintain muscle mass and at the same time make the diet easier by inducing a greater feeling of satiety. Both athletes and non-athletes can use whey protein in their diet to benefit from its positive effects on muscle mass growth, but also on blood pressure, immunity or blood sugar levels.
Is whey protein yet to become a part of your regular diet? If the article was useful for you and you learned something new, share it with your friends and spread the word about the health benefits of whey protein.
BEAULIEU, J. et al. Whey proteins and peptides: beneficial effects on immune health. In Therapy . 2006. Vol. 3, no. 1, s. 6978.
CAMARGO, L. da R. et al. Whey protein ingestion in elderly diet and the association with physical, performance and clinical outcomes. In Experimental Gerontology . 2020. Vol. 137, s. 110936.
EUROPEAN FOOD SAFETY AUTHORITY Scientific Opinion on Dietary Reference Values for protein. In EFSA Journal
HAO, L. et al. Lactoferrin: Major Physiological Functions and Applications. In Current Protein & Peptide Science . 2019. Vol. 20, no. 2, s. 139144.
JÄGER, R. et al. International Society of Sports Nutrition Position Stand: protein and exercise. In Journal of the International Society of Sports Nutrition . 2017. Vol. 14, no. 1, s. 20.
How Are The Macros
Theres no point in taking a protein powder if it doesnt provide you with the right number of macronutrients. Macronutrients are the 3 main molecules our bodies need to grow and maintain healthy tissues, including carbohydrates, fats, and protein. A protein powder is meant to supplement some of these macronutrients, i.e., protein.
As we went through the list of powders, we carefully examined which products contained the best balance of macronutrients. We specifically looked for brands that packed as much protein as possible into a single dose. At the same time, though, we had to eliminate products that contained too much fat or sugar.
Sugars are just one type of carbohydrate but theyre not exactly healthy for you in large amounts. As most people know, sugar contains a lot of calories, and consuming too much of it will pack pounds onto your hips and waist.
The same goes for fat. Although our bodies need small amounts of these macronutrients, they shouldnt overtake the benefits of a protein-dense supplement.
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Protein Changes The Levels Of Several Weight Regulating Hormones
Your weight is actively regulated by your brain, particularly an area called the hypothalamus .
In order for your brain to determine when and how much to eat, it processes multiple different types of information.
Some of the most important signals to the brain are hormones that change in response to feeding .
A higher protein intake actually increases levels of the satiety hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin .
This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically.
Bottom Line:
Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake.
It Can Help Lower Blood Sugar Levels
Not only carbohydrates, but also proteins cause the secretion of insulin, which is a hormone that lowers blood sugar levels . Since whey protein is quickly absorbed, the increase in insulin levels is faster after its consumption than after other sources of protein. Thanks to this, whey protein helps to reduce the blood sugar levels after eating. It can thus be beneficial for people with diabetes mellitus type 2 , as well as for healthy people who would like to prevent this disease.
Adding protein powder to food slows the absorption of carbohydrates into the blood. It is also beneficial for healthy people who dont suffer from diabetes, because after a meal rich in carbohydrates, blood sugar levels of every person will increase. The more and faster it rises, the faster it will fall, which can cause hunger and cravings for sweets. By combining carbohydrates with proteins you can easily prevent these cravings.
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Can Adding Whey Protein To Your Drinks And Shakes Help You Lose Weight
Getting adequate protein is essential when youre losing weight. It helps keep you full while also fueling muscle mass instead of fat . In one study, a group of older adults with obesity who were intentionally losing weight took whey protein, vitamin D, and leucine. Researchers found that this combination helped participants preserve muscle mass a key benefit, as many people unintentionally lose muscle while also trying to lose body fat.
The caveat is that whey protein isnt any more effective than other forms of the macronutrient when youre trying to lose weight. Its successful when used in combination with a low-calorie diet and exercise plan. In fact, supplementing with whey may contribute to weight gain for people who are trying to drop pounds, notes the Cleveland Clinic.
Protein Makes You Burn More Calories
Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism.
It makes you burn more calories around the clock, including during sleep (
16 ).
This effect is particularly pronounced during overfeeding, or while eating at a caloric surplus. In one study, overfeeding with a high protein diet increased calories burned by 260 per day .
Bottom Line:
A high protein intake can make you burn 80-100 more calories per day, with one study showing an increase of 260 calories during overfeeding.
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The 9 Best Protein Powders For Weight Gain
Weve gone through lots of time, not to mention effort and, of course, money, to put together this list of the best protein powders for weight gain.
Lets take a closer look at each of these picks so you can see what puts them on top in the 2022 market, starting with our very favorite.
What Is Is Whey Protein Good For Weight Loss See The Facts Biotrust
Whey makes up 20% of the proteins in milk and is the liquid portion of milk. Levels Grass-Fed 100% Whey Protein is certainly worthy to be among the best protein powders that support weight loss. Best whey protein powder for weight loss Whey protein is a complete protein source which means it contains all essential amino acids.
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What Type Of Protein Is Best For Women
As with most things in health and wellness, there is no one-size-fits-all answer. Women can thrive by consuming various protein types. Some experience bloating, stomach discomfort, or other issues from certain protein types, and in that case, itâs important to switch to one better tolerated. Therefore, the best protein type is the one that works for you.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Risks Of Protein Powders
Eating protein-rich foods as part of a balanced meal would provide more of the vitamins, minerals, and other nutrients a person needs than a protein powder shake alone.
In general, some supplements may interact with medications. Therefore, people taking other medications or supplements may want to seek guidance from a healthcare professional before taking protein powder.
Consuming extra protein may also lead to dehydration if a person does not drink enough fluids. As a result, people with kidney disease must take extra care with the amount of protein they consume.
People should also be aware of
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What Whey Protein Is And Why People Use It
Whey protein is derived from whey, which is more than just a line in a nursery rhyme. Whey is the watery milk substance that separates from curds in the production of cheese, and whey protein is the protein this liquid contains. Dried whey protein is also sometimes used as a binding ingredient in processed meats and other food products.
Most whey protein comes in powdered form. Its often sold in tubs with scoops you can use to measure out portions for individual shakes and smoothies, giving you an extra boost of drinkable protein. Some formulas are even flavored, so you can simply add water and drink it.
The most common reason people take whey protein is to help boost their athletic performance. In such cases, the protein is taken after a workout, so the amino acids can help the body increase muscle mass and strength and potentially improve muscle recovery. Whey protein may also be recommended for people with nutritional deficiencies.
But before whey protein transforms into the powder supplements that many athletes depend on, it goes through a multistep process. Cows milk is transported to a facility for separation. During separation, enzymes help start the cheese-making process, in which the curds and liquid whey separate. The liquid whey is then extracted and processed.
How To Get Enough Protein In Your Diet
Theres no way of denying it that you can, of course, get all your protein and macronutrient needs from the food that we eat, however, if weight loss is your main goal, then hitting a certain number is near impossible without the help of some protein powders Why You Need More Protein While Dieting can help explain this a little further.
Low in fat, low in carbohydrates, low in sugar, low in calories, but high in protein is the reason why theyve become so popular in the hunt for that dream physique. Not too mention the amount of time and money saved from consuming a shake rather than having to prep a full high protein dish. Its a no brainer really.
However, making sure you choose the best protein shake to suit your diet should be at the top of your checklist. Lucky for you the guys at THE PROTEIN WORKS have done exactly that and selected some of their favourite weight loss protein shakes below.
Please note this is not a hierarchy of products, just a selection of some of our favourites.
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Gold Standard 100% Whey
GNC has long been a company famous for making good protein and supplement products, and though it doesnt quite beat Huge Whey as our top pick, their Optimum Nutrition Gold Standard 100% Whey Protein Powder is no exception.
Though it is more expensive than Huge Whey, it offers comparable levels of protein and branched chain amino acid content for muscle and weight gain during workouts. This products main claim to fame is, indeed, the Whey Protein Isolates that are celebrated as the purest form of whey protein for ideal health benefits.
In addition to containing all of these health-boosting ingredients, Gold Standards does not sacrifice taste. This is a factor that cannot be overlooked when hoping to increase weight gain!
While benefiting from 24 grams of protein, you can enjoy flavors like Strawberry Banana, Chocolate Malt, Double Rich Chocolate, Cookies Cream, Vanilla Ice Cream, Extreme Milk Chocolate, Strawberries and Cream, Chocolate Peanut Butter, Chocolate Hazelnut, and French Vanilla Cream.
Though it is more expensive and not quite as hard-hitting as our favorite Huge Whey protein powder, Gold Standards is still a good choice and can be purchased at the GNC website.