How To Use Whey Protein For Weight Loss

Before you start chugging down protein shakes with the dream of transforming into a fitness model, here are a few things you should know.

Read the article below and you’ll be in a position to make a well-informed decision for yourself.

What is whey protein?

Just as the name says, whey protein is the protein contained in whey.

If you’re wondering what whey is, it is the liquid portion of milk that is separated while producing cheese from curds.

This means that whey protein is present by default in almost all dairy-based foods.

It is a source of protein that is absorbed by our bodies very quickly when compared to other sources of protein.

While whey doesn’t have any flavor by itself, natural and artificial flavoring agents are used (depending on the brand) to make it flavorful.

This whey protein is then processed and packaged to be sold as the protein powder you see in most supplement stores.

Which whey protein is best for weight loss?

I’m not going to get into the brands of whey protein in this post but more so the different types.

Whey protein comes in three types- Whey Protein Concentrate, Whey Protein Isolate, and Whey Protein Hydroslate.

The most common ones are the first two- Concentrate and Isolate.

The primary difference between these forms of whey is based on the manufacturing process they go through.

Whey Protein Concentrate is generally cheaper than Whey Protein Isolate because it goes through a less intense manufacturing process when compared to the latter.

In Whey Protein Isolate, the majority of the carbs and fats are removed so what primarily remains is the protein content.

On the other hand, Whey Protein Concentrate has the carbs and fats remaining along with the protein.

Thus, if you want to use whey protein for weight loss, Whey Protein Isolate is the preferred alternative!

It will allow you to save the carbs and fats for other food while still providing you with the same amount of protein.

This makes it worth the slightly higher price tag.

Is whey protein necessary?

Absolutely not!

You do not need supplements to lose weight.

Weight loss is the result of putting your body in a calorie deficit over time.

Anyone who tells you that a certain supplement is going to get you ripped is, in most cases, trying to sell you something.

But, this doesn’t mean that whey protein has no benefits at all.

What is the benefit of using whey protein?

The biggest benefit, in my opinion, is flexibility with your diet.

In the end, the best diet for weight loss is the one that allows you to stick with it consistently over the long run.

While you could get the same protein from whole foods anyway, I do believe that supplementing it with shakes can make your diet a lot more enjoyable overall!

It makes it easier for you to hit your protein target and this, in turn, allows you to spend the carbs and fats you saved on other food.

Moreover, it is convenient and this increases the chances of you adhering to your diet.

It is not always possible to prepare high protein meals and that’s when protein shakes or protein bars can be beneficial.

In short, if you find yourself traveling often, having no time to prepare multiple meals a day, or finding it difficult to hit your protein numbers with whole food, adding protein shakes into your diet can be beneficial.

Can whey protein be used by women?

Yes!

This is like asking if yogurt can be eaten by women.

As I stated above, whey protein is derived from real food.

This is exactly why your gender doesn’t matter in the decision of whether or not you can use whey protein.

Whey protein isn’t going to make you bulky.

We all could wish that putting on muscle would be that simple, but sadly it isn’t.

All it will do is help you maintain muscle while you diet down (given that you were falling short of protein without it).

Not only is this beneficial for your body composition, but it will also make dieting easier.

More Muscle > Higher Maintenance Calories > Lose Weight While Eating More Food

How much whey protein should you take?

Not so much that it makes up the majority of your protein intake.

This just means that you should be on a protein shake and pizza diet.

While you will still lose weight if you’re in a deficit, you will harm your health in the long run.

The majority of your protein intake should come from whole foods!

As a general guideline, 1-2 scoops a day is a good place to be at.

How I use it myself is by only consuming the amount I need to hit my macro target.

Somedays this could be half a scoop, somedays it could be 2 scoops and somedays it could be none.

If you don’t know how much protein you should be consuming, click here.

How can you take whey protein?

The simplest way to take whey protein is by consuming it as a shake.

You can try out protein bars if that’s what you prefer.

A good protein bar can be a great dessert replacement so don’t be afraid to try new things.

Alternatively, you can make recipes like protein pancakes using whey protein.

One of my most favorite ways of consuming whey is by preparing PROATS.

What time should you take whey protein?

As per the latest research, meal timing doesn’t matter as much as you think it should if you are hitting your macro target by the end of the day.

I still do believe it has some positive benefits, but for most of us who are just trying to get in great shape, focusing on hitting the macro target is more important than the timing.

That said, the most common consumption window is post-workout.

Protein shakes are the most convenient way to consume protein after your workout.

This doesn’t mean that your workout is wasted if you don’t consume protein immediately after getting home!

It just means that it is better to consume a serving of protein post-workout.

Many people use whey pre-workout as well.

As I said, your main focus should be more on hitting your protein target.

This means you can take whey protein at any time you like.

Once you are nailing that, you can worry about the timing.

What are the side effects of whey protein?

The side effects of whey protein are basically the side effects of dairy.

If you don’t do well with dairy, whey protein is going to create issues with your digestion.

The common side effects you hear are generally linked to overconsumption of protein on the whole, and not because of supplementing with whey alone.

Obviously, if you plan on consuming 5 protein shakes a day, you could end up harming your health.

As long as you use whey as a supplement to your healthy diet, there are no dangerous side effects.

This is why taking your macros is the best way to go about these things.

If you aren’t sure about whether or not whey protein is suitable for you given your medical history, I highly recommend you consult a medical practitioner for further advice.

Conclusion

I hope this makes it clear that whey protein isn’t something magical.

I find it beneficial as it is convenient and makes my diet a lot more enjoyable.

But this doesn’t mean that you cannot lose weight without supplementing with protein.

If you use it like it is meant to be used, as a supplement, it can help you make your diet easier.

But in the long run, what will matter is you hitting your macros.

If you can do that without supplementing, more power to you!

No supplement will get you ripped; at least nothing sold over the counter!

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