A lot of people think that whey protein is only for bodybuilders.
Not true, whey protein is actually a tremendous tool for those of you looking to lose weight.
That’s why today I’m going to show you exactly how to use whey protein for weight loss.
Here are the seven best tips and steps for beginners:-
1) Understand what whey protein actually is:
Whey is the liquid part of milk that gets separated when the cheese is made.
If you’ve ever opened a yogurt container and have seen a watery substance at the top, that is whey protein.
This liquid substance is what is turned into powder form to create whey protein.
Well, this process also cuts out 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:
- 1) Concentrate
- 2) Isolate
- 3) Hydraulic state
Well, the concentrate is about 70% to 80% protein with some milk sugar and fat.
Isolate is 90% protein and has less sugar and fat.
Hydraulic state is also known as hydrolyzed whey,
it has virtually zero sugar and fat and is mixed with enzymes for faster digestion into the bloodstream.
So you may be wondering does the type of protein matter, Not really,
the minute differences between the three should not cause you any stress or concern.
Leave that sort of worrying to your overall diet and exercise routine.
For what it’s worth?
Most studies are done using whey protein isolate and that’s what I use as well.
3) Understand why protein works so well for weight loss:
There are three reasons that are particularly compelling:
a) It will keep you full!
protein can cut down sugar cravings by as much as 60%
b) It’s easy!
As long as you have a blender bottle on hand all you need to do is add some powder and water.
Which is great to have on the go or at work where healthy eating is a little more difficult.
c) it preserves lean muscle tissue when dropping weight:
This ensures that when you do lose weight the majority of it is fat.
4) Whey protein has lots of other proven health benefits:
It 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
- Contains antioxidants
- They’re additional reasons why whey protein is important and helpful for weight loss
5) What are the best times to take whey protein:
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 are dining out:
This will help you keep from binge eating and will give you more control over what you eat,
when you’re out with friends and 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.
6) What should you mix it with:
Water or unsweetened nut milk like cashew, almond and coconut seem to work best.
Try to avoid using milk, as it has a good amount of sugar.
Other great places to use protein are:
for a flavour boost. This really adds a great taste to bland healthy foods.
7) how much should you get:
The most common dosage is 25 to 50 grams a day,
which will be one to two scoops depending on what brand you choose.
There’s no limit on the amount you can take.
But since you should be getting in protein from a variety of sources any more than two servings a day is a bit much.