How to Use Whey Protein for Weight Loss

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Published on August 22 ,2016 by The Health Nerd

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In this short video, you will learn exactly how to use whey protein for weight loss and better health!

Men and women can both use whey protein shakes to lose weight, find out how!

A lot of people think whey protein is only for bodybuilders, bros, and super jacked stick figures like myself.

Not true.

Whey protein is actually a tremendous tool for those of you looking to lose weight.

That’s why today, I am going to show you exactly how to use whey protein for weight loss.

Here are the 7 best tips and steps for beginners.

1. Understand what whey protein actually is.

Whey is the liquid part of milk that gets separated when cheese is made.

If you’ve ever opened a yogurt container and have seen a watery substance at the top, this is whey protein.

This liquid substance is what is turned into powder form to create whey protein.

Just in case you’re wondering, this process also cuts out the 95% of the lactose so if you’re allergic to dairy, you really have nothing to fear.

2. Understand the different types of whey protein powder.

There are three main forms of protein powder: whey concentrate, isolate, and hydrolestate.

Concentrate is about 70-80% protein with some milk sugar and fat.

Isolate is 90% protein and has a little less sugar and fat.

Hydrolysate is also known as hydrolyzed whey, has virtually 0 sugar and fat, and is mixed with enzymes for the faster digestion into the blood stream.

So, you may be wondering, does the type of protein matter?

Not really.

The minute differences between to two are not enough that it should cause you any stress or concern.

Leave that sort of worrying for your overall diet and exercise routine.

For what it’s worth, most of the studies are done using whey isolate and it’s what I use as well.

3. Understand why protein works so well for weight loss

There are 3 reasons are particularly compelling…

#1. It will keep you full. Protein can cut down sugar cravings by as much as 60%.
#2. It’s easy. As long as you have a blender bottle on hand, all you need to do is add water. Which is great to have on the go or at work where eating healthy is more difficult.
#3. It preserves lean muscle tissue when dropping weight. This ensures that when you do lose weight the majority of it is fat.

We talk a lot about protein on this channel and this is just the short list of reasons why.

4. Whey protein has lots of other proven health benefits, which helps the body function better and makes weight loss easier.

Things like:

Improves muscle performance
Lowers blood pressure
Reduces symptoms of stress
Helps you get in more water naturally
And contains a small amount of antioxidants.

Are additional reasons why whey protein is important and helpful for weight loss.

5. What are the best times to take whey protein?

In order of importance.

Take 30 minutes before or after your workouts. This has been shown to help with muscle development and recovery after a workout.

Take 30 minutes before meals or dinning out. This will help you keep you from binge eating and give you more control over what you eat when out with friends or family members.

Finally, you can use it as a healthy snack. Whenever my chocolate cravings hit mid day, I use it to get in my chocolate fix without all the sugar.

6. What should you mix it with?

Water or unsweetened nut milks like cashew, almond, and coconut work best. Try to avoid using milk as it has a good amount of sugar.

Other great places to use protein is in oatmeal, Greek yogurt, and smoothies for a flavor boost.

This really adds a great taste to the otherwise bland healthy foods.

7. How much should you get in?

Best Brands:

The best brand of whey protein that we like is ISO 100 Hydrolized by Dymatize, and it can be found here: http://amzn.to/2iVZrt7

Need a vegetarian/vegan option? The best brand of non-whey that we like is Vega Sport Performance, and it can be found here: http://amzn.to/2imXwwr

The Health Nerd is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

https://www.ars.usda.gov/research/publications/publication/?seqNo115=209388
http://www.sciencedirect.com/science/article/pii/S0921448806002574
http://www.ncbi.nlm.nih.gov/pubmed/18469287
https://www.ncbi.nlm.nih.gov/pubmed/19640952
https://www.ncbi.nlm.nih.gov/pubmed/11838888
https://www.ncbi.nlm.nih.gov/pubmed/20847729
https://www.ncbi.nlm.nih.gov/pubmed/18469287
http://www.smallruminantresearch.com/article/S0921-4488(06)00257-4/abstract
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/
https://www.ncbi.nlm.nih.gov/pubmed/24724774

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10 comments

  • jungSH👀KED - ONCE
    jungSH👀KED - ONCE 11 hrs ago 0303

    Is Milk alright to use?

    Reply
  • Samayra Kapoor
    Samayra Kapoor 2 days ago 4712

    Dark chocolate for fat loss

    Reply
  • Gaming With Jr.
    Gaming With Jr. a week ago 3454

    Whenever I put water with my whey protein I wanna throw up lol

    Reply
  • D M
    D M 2 weeks ago 2524

    I have learned one thing, every single day I do not drink a protein shake my sugar cravings are unbelievable.


    So I guess moa will get into protein shakes again.

    Reply
  • Richard Jenkins
    Richard Jenkins 3 weeks ago 2441

    So since I was thinking of taking protein as a snack because I binge eat little debbie snacks. I was thinking of drinking two cups a day one scoop each with one banana and milk should do. I'm cutting out 90% of the fast foods now. I'm not going 100% with health since I'm going to slowly eliminate bad things. I am going to increase my veggie intake and just eat it with rice. Basically, 90% cooked real food from now on. I've been living off of Burger King, Checkers, and Taco Bell.

    Reply
  • Anita L
    Anita L 3 weeks ago 1425

    Thank you for this video. Answered most of my questions

    Reply
  • Ricky Rodriguez
    Ricky Rodriguez 3 weeks ago 1442

    So my brother is trying to lose some weight...he works out in the morning for almost 2 hours and then he wants to know if he’s able to take it in the morning 30 minutes after the workout with 1 scoop, then eat a healthy lunch, then at night around dinner he does a core workout and then replace his dinner with 1 scoop with water but he’s not sure what to do so what are your opinions? Will he lose weight quick or will there be problems cause he brought the whey protein isolate powder.

    Reply
  • Katy Canavan
    Katy Canavan 3 weeks ago 0721

    Thanks for the tips just started rugby training and bought some whey lean protein for after training sessions. Great video 👍

    Reply
  • D MP
    D MP 4 weeks ago 2016

    I wish it didn’t taste so discusting. Tried it in Healthy juices but still gross

    Reply
  • D MP
    D MP 4 weeks ago 2004

    I wish it didn’t taste so discusting. Tried it in Healthy juices but still gross

    Reply

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