Is whey protein a regular part of your weight loss plan? If not, it should be.
We all know that losing weight is challenging. The key to making it easier is having the right tools, healthy tips, and advice to support you. When you take the right type of whey protein at the right times, you’ll find that shedding pounds becomes much simpler.
Many people believe that whey protein is only for bodybuilders, but that’s not true. While it can be especially beneficial when you’re working out and building muscle, it’s still effective even if you don’t exercise much. Plus, the extra protein helps maintain lean muscle tissue, which allows you to burn more calories and fat while losing less muscle during dieting.
Here are some of our best tips for using whey protein for weight loss.
Whey is the liquid part of milk that separates when cheese is made. If you’ve ever opened a yogurt container and noticed a watery layer on top, don’t worry! That’s whey protein. This liquid is processed into powder form to create whey protein.
Just so you know, this process removes about 95% of the lactose, so if you’re lactose intolerant, you can still enjoy it without concern. There are also many plant-based protein powders available if you prefer a non-whey option.
There are three main types of protein powder: whey concentrate, isolate, and hydrolysate. You might wonder if the type of protein matters. Not really. The slight differences between them aren’t significant enough to cause you any stress. Save your worries for your overall diet and exercise routine.
For what it’s worth, most studies use whey isolate, and that’s what we recommend as well. There are three particularly compelling reasons to consider whey protein.
We often discuss protein on this blog, and this is just a brief list of reasons why it’s important. Whey protein offers numerous proven health benefits that help your body function better and make weight loss easier, including:
These are all additional reasons why whey protein is valuable for weight loss.
In order of importance:
– Take it 30 minutes before or after your workouts. This can aid in muscle development and recovery.
– Take it 30 minutes before meals or dining out. This can help prevent binge eating and give you more control over your food choices when out with friends or family.
– Use it as a healthy snack. When chocolate cravings hit in the afternoon, I use it to satisfy my sweet tooth without all the sugar.
Water or unsweetened nut milk, like cashew, almond, or coconut, works best. Try to avoid dairy milk, as it often contains sugar.
Other great ways to add protein include oatmeal, Greek yogurt, and smoothies for an extra flavor boost. Adding a bit of cinnamon can enhance the taste of otherwise bland, healthy foods.
The most common dosage is 25-50 grams a day, which typically equals 1-2 scoops, depending on the brand. There’s no strict limit on how much you can take, but since you should be getting protein from various sources, more than two servings a day might be excessive.
Lastly, I recommend Dymatize ISO 100. It tastes great and is low in sugar and carbs! Be sure to check out our article on Delicious Whey Protein Recipes for more ideas on incorporating it into your diet!
If you enjoyed this article on using protein powder for weight loss or have any questions, please leave them in the comments below.
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