Whey protein is a valuable supplement when it comes to losing weight.
I’ve gone back and forth over the years with it.
There have been times when I’ve barely used it at all and there have been times when I have used it multiple times a day.
With the thousands of whey shakes I’ve sucked down over the years, I’ve come to realize how great of a tool it can be.
When people think if whey protein, they usually think of bulky bodybuilders drinking shake after shake.
While it does help to build lean muscle, it can also help you lose weight.
In fact, it’s one of my favorite supplements to use when I am looking to cut down.
I’ve realized that a lot of people don’t actually know how to use whey protein for weight loss.
It’s not their (or your) fault because most companies lead people to believe that it’s only for muscle gain.
It’s not the whey protein itself that necessarily causes the weight loss as much as the way in which you use it.
If you ended up here because you’re looking to lose weight with whey protein, then you’ve come to the right place!
What is whey protein?
Whey is a type of protein that is naturally found in cow’s milk.
It’s the watery portion of milk that becomes separated during the cheese making process.
That whey is then purified and processed into a powder.
The final product is the whey protein powder that you find in the store.
Whey protein is popular with bodybuilders due to its bioavailabilty.
Bioavailability refers to the percentage of protein your body can absorb from a protein source.
Proteins are not all created equal and some are absorbed better by the body than others.
Whey protein is one of the highest sources of protein on the bioavailability scale, which is why so many people choose it as their protein source.
What makes whey a valuable tool for weight loss?
According to the website Healthline, protein is the single most important nutrient for weight loss.
Protein has the ability to boost the metabolism while reducing your appetite and changing certain weight-regulating hormones.
There’s also something called the thermic effect of food, which refers to the amount of energy your body uses to digest any particular food.
Protein requires the body to burn more calories during digestion than other foods.
Like the bioavailability scale, not all food is created equal when it comes to the thermic effect.
Protein has a higher thermic effect (more calories burned to digest) than carbs or protein.
This is one of the main reasons that most people looking to lose weight go on a high-protein diet.
On top of being high on the bioavailabilty and thermic effect scale whey protein is also:
- Low in carbohydrates
- Low in sugar
- Low in fat
- Low in calories
- Cheaper than most sources
- Easy to use
With whey protein, we have one of the best sources of protein available to help us reduce our appetite and calorie intake.
3 ways you can use it for weight loss
Now that you know why whey works for weight loss, I’m going to get to the good part and tell you the actual ways you can use it to lose weight.
I’ve done and still do each of these three things with whey, so I know that they work.
# 1- Use it as a meal replacement
This is how most people use whey protein.
They replace one or more of their daily meals with a whey protein shake.
This works, but it can be difficult as whey protein is not that high in calories so you may be hungry sooner than you hoped.
If you are fine dealing with the hunger than no problem.
I would personally not recommend replacing more than 1 meal a day with a whey shake under normal circumstances.
# 2- Use it as a snack replacement
This is my favorite way to use whey protein.
I like to eat every 2-3 hours right now which means several small snacks mixed in with my meals.
I like to use whey protein 1-2 times a day as a snack between meals.
I’ve found that it keeps me satisfied between meals without forcing me to go over my calorie goal for the day.
# 3- Use it before a meal
This is a strategy that I use when I know I am going to eat something or somewhere where I will likely cheat a little (or a lot).
For example, If I am going out to a restaurant, I will sometimes have a shake before because it will reduce my hunger quite a bit.
When I have a whey shake right before I go out to eat, my chances of overeating and taking in too many calories are much lower than if I went to a restaurant starving.
This is something I’ve done for a while and I can tell you that it works well.
If you choose to do this, drink a whey shake as close to your meal as possible.
Drink it on the way to the restaurant if you can do it!
Why I like whey
I like using whey as a weight loss tool largely for its convenience.
All you have to do is throw a scoop or two of whey into a shaker cup with some water or milk and you’re all set.
You can take it with you wherever you go and drink it whenever you want.
I can’t say the same with another protein source like chicken or steak.
On top of that, whey also digests well for me.
It reduces my hunger without making me feel full or bloated.
I can easily drink a whey shake before a workout or run and feel fine.
It digests quickly without getting in the way.
I can’t say the same for other sources of protein which sit in your stomach for an hour or more.
To see my top choice for whey protein click here.
Shake it up
Hopefully you now have a few new ideas about how to use whey for weight loss.
It truly is a valuable tool that many people have and continue to use for weight loss.
It can’t be easier to take and it’s generally cheap to buy.
No matter who you are, whey protein can be beneficial.
It’s not just for bodybuilders or those looking to gain muscle.
Everybody needs protein and whey is one of the best sources you can ever find on the face of this earth.
P.S. How do you use whey protein to lose weight? I’d love to hear your experience, questions or comments below!