How Can Whey help you Lose Weight?

How Can Whey help you Lose Weight?

Adding whey protein to your diet can aid the weight loss process. Various research studies have been carried out to prove the effectiveness of whey protein. One such study was published in the “Journal of Nutrition and Metabolism” (2008). According to the study, individuals using whey protein supplement lose more fat and maintain more lean muscle mass than individuals who do not.

Research studies

It is impossible to discuss the different ways whey aids in weight loss without covering previous research studies. One such study involved the use of whey protein to determine its effect on obese individuals.

The research involved consumption of a specialized whey fraction or an isocaloric beverage a few minutes before breakfast and after dinner.  Lean muscle and body fat were measured by DEXA (dual – energy x-ray absorptiometry). Body weight was also recorded after every 4 weeks for 12 weeks.

Study results showed a significant loss of weight among the two groups. However, the group feeding on specialized whey lost more weight than the control group. The group also exhibited a larger ratio of fat to lean muscle loss. The results had practical significance and indicated the capability of whey diet to reduce obesity – related diseases.

Below is a detailed description on how useful whey is in enhancing weight loss.

Fewer calories

Even though whey proteins are often associated with a gain of muscles, they consist of relatively fewer calories. For instance, a standard measure of whey shakes contains about 1-2g of carbohydrate and fat, 20g of protein and 100 calories. These calories count and should be factored into one’s daily intake of food.

According to the U.S. Department of Agriculture, women should eat about 1,800 to 2,400 calories each day to gain weight. For men, the figure is slightly higher at 2,400 to 3,000 calories. Hence, one has to consume less than these quantities in order to lose weight. Take about two shakes each day and get the rest of the calories from other foods.


Whey is rich in leuclne. Leuclne is useful in protein synthesis, which involves burning a few calories that could accumulate as extra weight. Moreover, it stimulates oxidation of fatty acids.

Satiates appetite 

Research studies show that whey protein has the ability to satiate the user’s appetite better than other types of proteins. It contains Glycomacropeptide which stimulates production of cholecystokinin. Cholecystokinin is the hormone released within the intestine to signify satiety. Whey can be quite useful when going out for a meal that is likely to lead to overindulgence. Protein serves as a filling macronutrient that inhibits overeating later on.

Meal substitution

Substitute one meal each day with one or two whey shakes. Such a substitution cuts out a meal rich in carbs and calories and replaces it with a lower-calorie diet. The end result is a huge deficit in calories within the body. Practice this for one meal each day. During the other times, take adequate quantities of minerals, vitamins and fiber.


The journey towards adequate weight loss makes much sense with the inclusion of whey protein. Trying whey within the recommended specifications will surely help you achieve your desired weight loss goals.