It happens at the beginning of every new year—you make a list of goals with weight loss as a high priority. After all, you have just completed the "holidays of food." And while it only took two months to put them on, you will wear those newly added pounds until the spring thaw—that is, unless you make it a priority to lose them.
[***This article was originally published in 2011 but has been updated in 2019.]
It is interesting to see how crowded the gyms become at the beginning of each new year. It is almost impossible to use the aerobic equipment without having to wait. And try as you may, it seems that no matter how hard you work, those pounds will not go away.
Can Whey Protein used for Weight Loss Help you Lose Weight Quicker?
Why whey protein for weight loss? If you eat a medium ice cream shake, you will consume approximately 720 calories. If salty treats are your snack of choice, one 7-ounce bag of corn chips contains 1,067 calories, and one 8-ounce bag of potato chips delivers a whopping 1,210 calories! That means that you must exercise extensively to burn off those unwanted calories. How many hours a day do you have available for exercise? Exercise alone is not the answer to the excess fat dilemma. While it offers excellent cardiovascular benefits, use does not balance calorie intake with calories expended. Our fast food society sabotages our efforts by providing excessively high calorie, low-nutrient, fast but fatty foods.
Another reason people may be unsuccessful in the fat-loss battle is the fatigue created from food restrictions. Exercise is needed to burn calories, yet there isn't enough energy to continue the exercise program long enough to experience success. In essence, it takes energy to burn calories. And food restriction will only last for a while. Eventually, the desire to eat familiar foods returns, along with the weight. Is there a faster more efficient way to speed up the process of weight loss? Enter whey protein.
Scientific Studies Back Whey Protein for Weight Loss
For years, bodybuilders and athletes have touted that consuming higher amounts of protein builds muscle and burns fat. Science is beginning to offer concurring information. A study published in the American Journal of Clinical Nutrition indicated that increasing protein in the diet caused participants to eat 400 calories less than average.
Another study conducted by Dr. Donald Layman, Ph.D., a professor at the University of Illinois at Urbana-Champaign, states, "Our research suggests that high protein diets help people better control their appetites and calorie intake. Diets higher in protein (and) moderate in carbs, also with a lifestyle of regular exercise have an excellent potential to reduce blood lipids (and) maintain lean tissue while burning fat for fuel without sidetracking dieters with constant hunger ."
French researchers explain that protein appears to increase glucose production in the small intestines. The liver monitors the rise of glucose then registered by the brain. The brain sends out a satiation message that cuts back the desire to eat . Two genes involved in intestinal glucose production are more active in higher protein diets than those in starch or carbohydrate diets .
It is important to recognize that in these studies, fat reduction happened as the protein increased. These findings do not support the popular protein diets that allow high amounts of fat and significantly restrict carbohydrates. The ratio used in some of the studies was 20 percent good fats, 30 percent protein, and 50 percent complex carbohydrates .
Preliminary studies also report that the type of protein consumed may affect weight loss. In one study, a group of people were given whey protein while another absorbed milk protein. The study concluded that those who drank whey were less hungry and ate less than those who used casein . Studies also find that whey protein is one of the most bioavailable sources . It has the highest Biological Value (a term used to measure the number of usable amino acids a protein source delivers) of all proteins. It also ranks as one of the highest in Protein Efficiency Ratio, (which represents the ratio of weight gain to the amount of protein consumed) to build more muscle.
Whey Protein for Weight Loss, In Conclusion:
In addition to weight loss, whey protein contains a protein called alpha-lactalbumin, which is high in tryptophan, the amino acid used by the body to produce serotonin . The research suggests that whey protein may be beneficial to those experiencing stress . Some studies report that increasing serotonin levels reduced appetite and promoted weight loss .
When you consider an increase of protein for your weight loss program, be aware of the myth that more protein causes women to become overly muscular. This belief is false. Women do not develop excess muscle unless they are combining their whey protein with testosterone hormone injections.
At the beginning of the New Year, along with your aerobic exercises, why not include an increase in high-quality whey protein. Eating a diet higher in protein will not only help with weight loss, but it will be a part of a balanced diet that provides essential nutrients for sustained energy. One of Young Living's newest products, Pure Protein Complete™, offers 20 grams of a proprietary whey protein blend, perfect for an anytime protein boost. This year, you will succeed at ridding yourself of those extra pounds gained over the holidays. Exercise and a balanced diet that includes whey protein is a healthy way to a new you.
- Kathleen Zelman, MPH, "Can a High-Protein Diet Help You Lose Weight?" WebMD. webmd.com/content/Article/118/112920.htm
- Alan Mozes, HealthyDay Reporter. "Scientists Uncover Protein's Weight Loss Secrets." medicinenet.com/script/main/hp.asp
- Zelman, WebMD.
- Alan R. Gaby MD, et al. The Natural Pharmacy. Third ed. New York: Three Rivers Press, 2006. 452.
- Ibid. 613.
- Ibid. 450.
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