A lot has been said about whether or not you can take protein powders and lose weight without exercise. Numerous studies have shown that some forms of protein, such as whey, are better than others and can help you achieve a variety of particular fitness goals. Whey protein can be an excellent addition to your weight loss diet if you’re trying to gain muscle, increase strength and lose significant amounts of body fat, including excess belly fat.
While there’s no magical single food that will make abdominal fat disappear overnight, having whey protein as part of a calorie-controlled diet might help you lose weight and get the job done. The fact of the matter is that losing body fat requires you to consume fewer calories than you burn. Probably the most popular today, whey protein is considered one of the best supplements for those who want to lose weight, build muscles and maintain health.
What is whey protein and how does it aid weight loss?
Whey protein is the protein contained in whey, which is the watery or liquid part of milk that separates from the curds when making cheese. Two main type of protein can be found in milk – casein (80%) and whey (20%). After being separated from curds, whey goes through many processing steps to turned into a versatile powder form, which is usually added to shakes and protein bars. Whey protein is perfect as a meal replacement supplement for those trying to shed extra pounds.
Numerous studies suggest that whey protein can effectively help people manage weight as promotes satiety. A 2008 study, published in Nutrition & Metabolism, found that overweight and obese adults who supplemented with whey protein lost significantly more body fat and retained more muscle mass than those who consumed no whey.
Additionally, one study published in The Journal of Nutrition in 2011 suggested that whey might offer advantages over certain protein powders for reducing body fat. The researchers found that participants who drank whey ended up with smaller waists than those who were given a soy protein beverage or a carbohydrate-rich drink.
Whey is loaded with essential amino acids, including leucine and cysteine, which are of high-quality proteins. Hence, supplementing with whey protein may be a great idea when trying to slim down and build muscle. Moreover, protein has been shown to aid weight loss by boosting metabolism and reducing appetite.
When and how to take whey protein for optimal weight loss
Whey protein can be easily digested and absorbed efficiently by the body. It is usually taken after exercise for muscle building and recovery. The commonly recommended dosage is 1-2 scoops (around 25-50 grams) per day.
Generally, whey protein can be consumed by most people without problems, however, individuals who are allergic to why or with kidney or liver issues may want to avoid it.