Because they are primarily used to improve the muscle-building process, many people think that protein powders can’t promote weight loss. This is not true – supplements like whey protein powder can help you become lean by inducing excess fat loss.
Whey protein is by far the most popular supplement among people who love training. It is a byproduct of the cheese-making process, where milk is separated into liquid and solids, and the leftover liquid is used to make whey. Before being packaged, the liquid is processed into a fine powder containing all essential amino acids and low-lactose levels.
As a supplement, whey enhances muscle protein synthesis and promotes leanness. Studies also indicate that consuming whey can help females lose extra body fat while retaining muscle mass.
Before you start taking whey, it is essential to know how you can use it to promote weight loss. Below are some of the ways to use whey protein powder for weight loss.
As a Meal Replacement
Breakfast is perhaps the most critical meal of the day. Without it, you will struggle with productivity. The best way to avoid such issues is by integrating whey protein powder into your early morning smoothies.
When you mix whey into a smoothie made using milk and fatty foods like avocadoes and peanuts, you feel satiated for longer periods, which means you won’t eat a lot of food. This is an excellent first step to achieving your weight loss goals.
As a Snack Replacement
Additionally, whey can help suppress the craving for snacks, which also assists you to lose weight. The ideal time to take a whey protein shake is mid-afternoon when most people like taking high-sugar processed snacks. You can also substitute your caffeinated beverages for whey because it has fewer health risks.
If you are headed to a feast with lots of food, it is wise to take a protein shake to prevent overindulging. It will make you feel full, ensuring that you don’t overeat junk and other foods that can make you gain weight.
Although it helps you lose weight, whey works best when combined with a strict training routine. If you want to get rid of excess body fat, you should start resistance training.
The recommended daily intake is 30 grams, although men can take two. The good thing about protein shakes is that they have flavours that make them tasty and easy to consume.
It is unhealthy to replace your meals with whey protein entirely. Instead, it would help if you used the powder as a supplement. Even if you aim to lose weight, continue consuming whole foods. More importantly, take a balanced diet consisting of the right amounts of minerals, vitamins, and fibre.
Whatever you do, don’t overconsume your supplements. Never exceed one serving a day. Once you achieve your goal, keep on consuming whey after workouts to help in keeping you lean.
Lastly, remember to consult your doctor before you start taking any supplements, including whey.