Whey Protein for Weight Loss
Whey protein is becoming increasingly popular as a supplement among the sports/fitness fraternity. This is because protein being an important macronutrient is essentially needed to repair and build body tissues, transport, and store nutrients, and make the immune system strong. The best part- whey protein not just strengthens muscles and helps gain muscle mass but also helps in weight loss. Protein is one of the vital nutrients in the journey of weight loss. Consuming an appropriate amount of protein helps lose weight by increasing satiety, pushing metabolism, lowering bad cholesterol, and losing fat without losing muscle mass.
Whey protein is made from milk during the manufacturing of cheese. It is considered one of the high-quality and complete proteins as it contains all essential amino acids- our body requires essential amino acids from external sources as they cannot be synthesised within the body.
The diet of vegetarians is becoming deficient in protein as the dense protein sources are quite less than those available for non-vegetarians. For this reason, vegetarians are unable to meet their daily protein intake and end up being deficient in this vital macronutrient. So, choosing a whey protein supplement is a great choice for them.
Which Whey Protein Helps in Weight Loss?
Whey is formed from milk during the process of cheese making. The leftover liquid portion is called whey, while the remaining solid part is casein. The liquid whey is filtered out and after spray drying, it is converted to powder and sold in markets. During the processing of whey protein isolate, lactose, carbohydrates, cholesterol, and fat are filtered, making it a perfect choice for people who are those who are watching their weight.
Proteins take longer to digest than other nutrients and keep your stomach full, preventing cravings.
It is available in various forms ranging from powders to shakes and can be easily added to your diet to complete your daily protein requirement.
Does Whey Protein Reduce Belly Fat?
Whey protein helps reduce overall body fat. It can keep you full for longer, reducing the urge to consume junk or processed food. Whey protein can be added to the diet in several ways- by adding it to healthy smoothies, oatmeals, and protein balls. You can make good protein shakes for weight loss by mixing whey powder, fruits, nuts and seeds in milk. It could be a healthy choice as it contains a good amount of protein and has fewer carbohydrates and fats, which improves the metabolism causing weight loss. Rather than choosing processed snacks with higher calories, sodium, additives, and trans fat, taking a good whey protein powder could be a healthier and better option.
The Difference Between Whey Protein Concentrate and Whey Protein Isolate
Whey concentrate and whey protein isolate are different in many ways. Firstly, the percentage of protein in concentrate is 80% whereas for isolate it’s 90%. Secondly, whey isolate is costlier than concentrate due to its higher protein content. Lastly, the amount of fat, carbohydrate, and lactose content is lesser in whey protein isolate than in whey protein concentrate.
Which Is Better For Weight Loss?
Whey protein isolate is a perfect choice for people on a weight-loss diet. It is a pure, concentrated form of whey, whereas whey protein concentrate contains a good amount of carbohydrates and fats with protein. Whey protein isolate has negligible cholesterol, fats, and carbohydrates. Whey protein isolate a great choice not only for people who want to lose weight but also for those who are allergic to dairy products.
Can We Take Whey Protein Even If We Don’t Work Out?
People on a vegetarian diet have limited options of complete proteins to choose from- Whey protein is the best choice for them as it is a complete protein. They can make different recipes every day and it doesn’t make the diet monotonous.
To meet your daily protein requirements, one can take a good-quality whey protein but be aware of the calories you’re taking and burning. If your calorie consumption is more than you burn, it might lead to stagnant weight or weight gain. Always check the label before buying it, as it is necessary to choose the right whey protein if one is not working out.
The Best Time to Take Protein Shake for Weight Loss
There is no specific time to take a protein shake, but in a weight loss journey, a meal can be easily replaced by one. With that, one can add fruits, nuts, and seeds to make it more filling. A protein shake can also meet the daily micronutrient needs of vegetarians, who generally don’t have many dietary options.
A protein shake can be taken as a breakfast meal or evening snack. It is easy to make and gives you 15-20 g of protein depending on the brand of protein supplement.
Breakfast being the first meal of the day and high in protein can keep you full for longer, maintain blood sugar levels, and build lean mass.
During evenings, to avoid the temptation of easy and unhealthy snacking, one can opt for protein shakes, tasty yet healthy. Add nut butters of your choice, to make it rich in good fats.
Whey protein isolate is thus the best whey protein powder for weight loss that could be taken after a workout session to give your muscles the right nutrition so that you can repair and rebuild your muscles.
Whey protein is a healthy ingredient in your weight loss journey but one must choose it carefully.
Especially if you are vegetarian, whey protein is one of the best and easy sources to include in your diet.
Stick to the recommended dietary allowance of protein- 0.8 grams/kilograms body weight per day- excess protein without burning out the calories, may be harmful for your kidneys.
Select the right whey protein carefully. Always check the label, read all the ingredients in the list and their RDA (Recommended Dietary Allowance) carefully. The whey protein supplement must be approved by FSSAI- Food Safety and Standards Authority of India. FSSAI product approval means the product is fit for consumption.
Consult a licensed nutritionist or a doctor if you are facing any queries related to incorporating whey protein into your diet.