Are you wondering if it is ok to consume Whey Protein for Weight Loss? If yes, then you are not alone. Whey Protein is currently the most favorite protein supplement worldwide with fast gaining popularity in sports and athletic world. But that is not all.
Whey Protein is increasingly gaining its importance in sports as well as medical science. With new scientific evidence coming to light regularly, the list of benefits of whey protein is growing.
But do you know consuming which type of Whey protein for weight loss will give you benefits? Lets find out!
What is Why Protein?
Whey proteins refer to the individual proteins that separate out from the casein during cheesemaking. These proteins are purified into different concentrations based on the desired end composition.
Whey proteins contain essential amino acids (EAAs), including three branched-chain amino acids (BCAAs). They also include micro fractions that provide the benefits of elemental nitrogen and amino acids.
Types of Whey Protein
There are three main types of whey protein which is obtained from various processing techniques that is
used to separate whey protein. They are
- Whey powder,
- Whey concentrate and
- Whey isolate
Whey Protein Powder:
With 11 to 14 percent of protein content, it is mainly used in food products for confectionery, dairy, beef, snack and bakery products. It is not used in sports industry.
Whey Protein Concentrate:
The process of whey concentrate will remove the ash, lactose, some minerals and water. In addition to
these, when comparing with whey isolates, whey concentrate contains more biologically active proteins and components which make them very attractive supplement for the sports and athlete.
Whey Protein Isolate:
Whey isolates are purest proteins with more than 90% of protein content. It is lactose and fast free while providing more protein per serving with excellent amino acid profile and ideal for both weight loss and muscle building.
The basic difference in whey protein concentrations can be understand easily from table below:
| Whey Components | Whey Powder | Whey Protein Concentrate | Whey Protein Isolate |
| Protein Concentration | 11%-14.5% | 25%-89% | 90% + |
| Fat | 63% to 75% | 10% to 55% | 0.5% |
| Lactose | 1% to 1.5% | 2% to 10% | 0.5% |
Whey Protein for Weight Loss
Increasing fat loss through dietary changes helps retain lean muscle mass. Retaining lean muscle translates into increased body strength, increased basal metabolic rate and increased bone strength. (ref)
In a human clinical trial, consuming Whey Protein Isolate with dieting increased the loss of body fat and the retention of lean muscle mass. (Ref)
Another clinical trial on exercise professionals stated that whey protein supplementation enhances whole body anabolism. it means creation and addition of new protein to the body. Addition of new protein to the body post exercise, helps in better recovery and removing fat faster. (Ref)
In a study on obese older man, it was found that consuming whey protein decrease craving for food it slows gastric clearance. It means whey protein stays in your digestive system for a longer time, thus reducing craving to eat more. Hence it supports in weight loss by restricting calorie intake. (Ref)
Similar study on older women also states that consuming weigh protein for weight loss is possible with a energy restricted diet. (Ref)
Another study on mice claimed that Whey protein isolate protects against diet-induced obesity and fatty liver formation. (Ref)
Conclusion
When protein is among the most widely studied food supplement. And it all for good reason. With so many benefits, experts recommend whey protein as a part of regular diet.
Among its many benefits, it ability to help body reduce fat is evident from many scientific studies. However, it to understand that consuming whey protein alone won’t help in fat loss. A calorie-restricted diet with moderate to extensive exercise is important.
So next time you look for a protein diet, try consuming some whey protein for weight loss strategy!
Disclaimer-
Even though whey protein has benefits, caution should be taken in consuming and maintain intake of correct dose. In high doses excessive whey protein can create increased bowel movement, indigestion, thirst, bloating and possibly headache. It is advisable to consult a dietician or health professional before starting a protein diet.
