Guide To Using Whey Protein For Weight Loss

By Holly / July 28, 2016

Whey Protein For Weight Loss

The market is oversaturated with products that claim to be able to help the consumer lose weight. Although some of these products are undoubtedly beneficial, others are nothing more than snake oil. Whey protein is very popular amongst fitness enthusiasts, but it is commonly thought to be beneficial for bulking up and gaining lean muscle only. Although this is its primary purpose, whey protein can actually be beneficial for an assortment of reasons, including losing weight. How can one lose weight when consuming whey protein? You’ll be able to find out below.

Understanding Whey Protein

First and foremost, it is essential to learn about the origination of whey protein. How is it obtained? Well, whey protein is a type of protein, which comes from whey. Whey is the water content of milk, which is separated from curd during the making of cheese. The protein is utilized for various purposes and is frequently used to treat cancer, allergies, and even asthma. It is also believed that this chemical can have a positive impact on the nutrient content of your diet, as well as your immune system.

2011 Study

In 2011, researchers for the United States Department of Agriculture’s Human Nutrition Research Center conducted a study to examine the overall benefits of whey protein for weight loss. During the study, 90 middle-aged adults, who were classified as obese and overweight, were required to consume either whey protein, soy protein, or carbohydrate drinks. The drinks were consumed twice a day for a lengthy period of time. At the end of the study, the results were tallied and they were favorable for whey protein. Those drinking carbohydrate drinks actually gained around 2 pounds.

The participants, who drunk soy protein, didn’t experience any weight loss whatsoever. And finally, those that were required to drink whey protein lost approximately 2 pounds.

Is Whey Protein Good For Weight Loss?

Before adding whey protein to your diet, it is essential to examine the impact of consuming one of these supplements. Whey protein is not considered to be the most effective ingredient for weight loss, but it is a wise choice for those that want to lose weight, while also maintaining muscle mass. A 2008 study, which was published in the Nutrition Journal, showed that obese individuals, who consumed whey protein, were able to lose more fat than muscle. Additional muscle is incredibly beneficial for weight loss, because added muscle will help your body burn more calories each and every day.

Drinking whey protein will diminish muscle loss, so you’re able to continue losing fat easier.

Calorie Precautions

Although whey protein can definitely help promote weight loss, it can also lead to the opposite results, if you’re not careful. This is the case, because such supplements tend to contain a large quantity of calories. Some will contain one hundred or more calories per serving. In order to lose weight, it is pertinent to consume fewer calories than your body actually needs. With this in mind, it is essential to carefully examine the whey protein supplement in question to make sure it is high in protein, yet low in calories.

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If you fail to do this and wind up consuming more calories than you should, you’ll actually gain weight.

Mixing Correctly

In order to lose weight with whey protein shakes, it is vital to make sure you keep the calorie content to a bare minimum. Suffice to say, the liquid used to create the shake will have a major impact on the amount of calories found within the fake. Obviously, milk will contain a larger quantity of calories than water. However, you may want to consider blending the powder with a low-fat milk. This is an excellent choice, since it’ll deliver fewer calories, but additional carbs. It is recommended that you consume this mixture directly after your workout.

This is the case, because your body’s muscle building abilities will remain at peak levels 30 minutes after your workout. Consume a snack or shake, which is high in carbs and protein, during this period is highly recommended. Unfortunately, whey protein supplements tend to be low in carbs. This is why you’ll want to consider mixing the powder with a non-fat or low-fat milk. Adding a nonfat milk to your whey will add approximately 80 calories and 12 grams of carbs. This will give you the ability to promote maximum muscle growth, while keeping caloric intake to a minimum.

Know Your Protein Needs

Aside from the caloric intake, it is also essential to monitor and carefully manage your protein intake. When using a whey protein to make your shake, it is vital to know your precise protein needs and requirements. Consuming an excessive amount of protein can result in adverse side effects and can negatively impact your kidneys. Use a protein chart to figure out precisely how much is needed, so you can minimize potential risks.

Making A Whey Protein Shake

Finally, you’ll want to go ahead and make the protein shake. This is the fun part of the process and will give you the ability to use your imagination. If you wish to grind up the powder to a fine consistency, it is generally best to utilize a blender. Mixing the powder with a spoon will almost always leave behind small chunks at the bottom of the glass. Also, you should make sure to examine the available whey protein flavors. Almost all manufacturers offer protein powders in various flavors, which will make it easy to find something you can tolerate.

Although the available flavors will vary, it is generally possible to find flavors such as blueberry, banana, vanilla, chocolate, watermelon, and more. You can also add additional fruits, such as mango, pears, peaches, and even bananas. However, if you’re trying to maintain a low calorie count, it may be best to avoid doing so. Finally, add the ice cubes and mix everything together.

Recommended Dosages

The recommended dosages for whey protein powders will depend solely on the product and its calorie and protein content. However, most will recommend consuming 15 to 30 grams of powder each day. Be sure to know your precise needs and dietary protein intake, so you can avoid consuming an excessive amount of protein.

Author Bio

Ashley is a fitness coach and a nutrition expert, she helping many people to increase their performance since 2006, also one of the primary contributor on

About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!