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Although most people associate protein powder with athletes who want to become stronger and bodybuilders who want to gain significant amounts of muscle mass, the truth is that certain types of powders – namely whey protein isolate – can actually help people lose weight when used correctly and alongside a low calorie, low-fat diet.
Whey is the name for a milk protein that is the byproduct of cheese production. Once the curds have been separated so they can be processed into cheese, the whey can be further processed and used for its nutritional value. Whey protein is a complete protein; it contains all of the amino acids your body needs to build tissue, enzymes, proteins, antibodies, neurotransmitters, and more. Whey protein isolate is a form of whey protein that has been modified in such a way that it is easier to digest, but still contains all of the amino acids.
People often choose whey protein isolate for weight loss because it offers up most of the nutritional value of traditional whey protein, but contains only a fraction of the fat, carbohydrates, and lactose, or milk sugar, as whey protein concentrate. This allows everyone – including athletes and bodybuilders as well as people who want to get their bodies in shape – to consume additional proteins and healthy amino acids without taking in additional calories from fat, carbohydrates, or sugars.
If you want to use whey protein isolate for weight loss, you’ll need to take 30g of the powder once or twice per day as a meal replacement shake. Mix the powder with a small amount of milk to form a paste, and then whisk or blend in another 400ml of skim milk. You may also mix the whey protein into a shake or smoothie of your choice; just be sure to use low-calorie, low-fat ingredients like fat free Greek yogurt, frozen fruits, and natural sugar substitutes. This will help you keep calories at a minimum, and the protein will help keep you feeling satisfied throughout the day.
People lose varying amounts of weight when using whey protein isolate for weight loss. For example, someone who replaces one meal per day with a protein shake and does not change his or her diet and exercise routine may lose only about five pounds at the end of an eight-week period. Conversely, someone who replaces two meals per day with a protein shake, consumes a low-fat, low-calorie diet, and works out at least four or five times per week could lose 15 or more pounds within that same eight-week timeframe. Whey protein helps you build muscle when you exercise, and with more muscle comes a higher metabolism – and more weight loss.
Whey protein isolate for weight loss really can work, and the results you see will depend primarily on your diet and exercise program. There are plenty of delicious recipes for whey protein shakes that taste great, keep you feeling satisfied, and provide your body with essential nutrients and amino acids.