How to Use Whey Protein for Weight Loss
Is whey protein a regular staple in your weight loss plan? If not, it should be! Let’s talk about how to use whey protein for weight loss!
Losing weight is hard. We all know that.
The key to making it easier is having the proper tools, healthy tips, and advice in your arsenal to make things easier.
Think of whey protein as a VERY useful tool to your weight loss goals.
When the right kind of whey protein is taken at the right times, you’ll find that losing weight is much easier.
Also, the added protein helps to preserve lean muscle tissue, which keeps you burning more calories, more fat, and losing less muscle when dieting.
A lot of people think whey protein is only for bodybuilders and bros.
So not true.
Whey protein is actually a tremendous tool for those of you looking to lose weight. That’s why today, I am going to show you exactly how to use whey protein for weight loss.
Here are the 7 best tips and steps for beginners!
1. Understand what whey protein actually is.
Whey is the liquid part of milk that gets separated when cheese is made. If you’ve ever opened a yogurt container and have seen a watery substance at the top, do not be afraid! This is whey protein.
This liquid substance is what is turned into powder form to create whey protein.
Just in case you’re wondering, this process also cuts out the 95% of the lactose. So if you’re allergic to dairy, you really have nothing to fear.
2. Understand the different types of whey protein powder.
There are three main forms of protein powder: whey concentrate, isolate, and hydrolestate.
Concentrate is about 70-80% protein, with some milk sugar and fat.
Isolate is 90% protein and has a little less sugar and fat.
Hydrolysate is also known as hydrolyzed whey, has virtually 0 sugar and fat, and is mixed with enzymes for the faster digestion into the blood stream.
So, you may be wondering, does the type of protein matter?
The minute differences between the two are not enough that it should cause you any stress or concern. Leave that sort of worrying for your overall diet and exercise routine.
For what it’s worth, most of the studies are done using whey isolate and it’s what we use as well.
3. Understand why protein works so well for weight loss.
There are 3 reasons that are particularly compelling…
- It will keep you full. Protein can cut down sugar cravings by as much as 60%.
- It’s easy. As long as you have a blender bottle on hand, all you need to do is add water. Which is great to have on the go or at work where eating healthy is more difficult.
- It preserves lean muscle tissue when dropping weight. This ensures that when you do lose weight, the majority of it is fat.
We talk a lot about protein on this blog, and this is just the short list of reasons why.
Whey protein has lots of other proven health benefits, which helps the body function better and makes weight loss easier.
- Improves muscle performance
- Lowers blood pressure
- Reduces symptoms of stress
- Helps you get in more water naturally
- And contains a small number of antioxidants.
These are all additional reasons why whey protein is important and helpful for weight loss.
This topic is also covered on our Youtube Channel, The Health Nerd!
In this short video, you will learn:
- 7 Best Tips and Steps for Beginners
- Learn Exactly What Whey Protein is and How to Use It
- How to Select the Best Brand for You and Your Goals
For more healthy tips and tricks backed by science, please show our channel some love and SUBSCRIBE HERE! We appreciate every subscriber we get that helps our channel grow!
4. What are the best times to take whey protein?
In order of importance:
Take 30 minutes before or after your workouts. This has been shown to help with muscle development and recovery after a workout.
Take 30 minutes before meals or dinning out. This will help you keep you from binge eating and give you more control over what you eat when out with friends or family members.
Finally, you can use it as a healthy snack. Whenever my chocolate cravings hit mid day, I use it to get in my chocolate fix without all the sugar.
5. What should you mix it with?
Water or unsweetened nut milks like cashew, almond, and coconut work best. Try to avoid using dairy milk as it usually contains a amount of sugar.
Other great places to add protein include oatmeal, Greek yogurt, and smoothies for a flavor boost. Try adding a little cinnamon as well.
This really adds a great taste to the otherwise bland, healthy foods.
6. How much should you get in?
The most common dosage is 25-50 grams a day, which will be 1-2 scoops depending on the brand.
There’s no limit on the amount you can take, but since you should be getting protein from a variety of sources, any more than 2 servings a day is a bit gratuitous.
Lastly, I recommend Dymatize ISO 100. It tastes delicious and is low in sugar and carbs!
Make sure to also check out our article on Delicious Whey Protein Recipes for more ideas on how to get it into your diet!
Leave me a comment below if you enjoyed this article or have any questions!