Diet plan with whey protein is one of the best ways to reduce weight in a short period of time. Whey proteins will help you achieve more muscle mass while on your diet. The downside to this diet plan is that you have to follow heavy workouts.
Whey protein diet is designed to help dieters gain muscle. The high-quality whey protein helps the body burn fat by releasing extra energy and building new muscle tissues.
What Is Whey Protein?
Whey protein is a mixture of proteins isolated from whey, which is the liquid part of milk that separates during cheese production.
Milk actually contains two main types of protein: casein (80%) and whey (20%).
Whey is found in the watery portion of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a byproduct.
If you’ve ever opened a yogurt container to see liquid floating on top — that’s whey. Cheesemakers used to discard it before they discovered its commercial value.
After being separated during cheese production, whey goes through various processing steps to become what people generally recognize as whey protein — a powder that is added to shakes, meal replacements and protein bars.
Whey protein doesn’t taste very good on its own, which is why it’s usually flavored. Chocolate-, vanilla- and strawberry-flavored powders are popular.
It’s important to read the ingredients list, as some products may have unhealthy additives like refined sugar.
Taking whey protein is a convenient way to add protein on top of your daily intake.
This can be important for bodybuilders and gym enthusiasts, as well as people who need to lose weight or are simply lacking protein in their diet.
Most flavored whey proteins are also rather delicious and can be used to add an incredible taste to healthy recipes like smoothies.
Whey is generally well tolerated, though people with lactose intolerance need to be careful, and some people may even be allergic to it.
SUMMARY
Whey protein is a mixture of proteins in whey, which is a byproduct of cheese production. It’s usually sold as a flavored powder, which is added to shakes, meal replacements and protein bars.
Whey Protein Supplements Can Help Boost Your Protein and BCAA Intake
Proteins are the main building blocks of the human body.
They’re used to make various important things, including tendons, organs and skin, as well as hormones, enzymes, neurotransmitters and various molecules.
Proteins are also the building blocks of the contractile elements in your muscles.
They’re assembled from amino acids, smaller molecules that are linked together like beads on a string.
Some amino acids are produced by your body’s cells, while others are supplied by the food you eat. The ones that you must get from foods are termed essential amino acids.
Proteins that supply all nine essential amino acids are the best, and whey protein is loaded with them.
It’s particularly high in important branched-chain amino acids (BCAAs) like leucine, and also contains a high amount of cysteine.
Studies show that leucine is the most anabolic (growth-promoting) amino acid, .
Whey protein appears to be particularly effective at stimulating growth in humans. In fact, human breast milk is 60% whey, compared to 20% in cow’s milk.
SUMMARY
The proteins in whey are of a very high quality. They’re loaded with essential amino acids, including leucine and cysteine.
Types of Whey Protein: Concentrate vs Isolate vs Hydrolysate
There are several popular types of whey protein.
Their main difference is in the way they have been processed.
- Concentrate: About 70–80% protein; contains some lactose (milk sugar) and fat and has the best flavor.
- Isolate: 90% protein, or higher; contains less lactose and fat and lacks a lot of the beneficial nutrients found in whey protein concentrate.
- Hydrolysate: Also known as hydrolyzed whey, this type has been pre-digested so that it gets absorbed faster. It causes a 28–43% greater spike in insulin levels than isolate (11Trusted Source).
Whey protein concentrate seems to be the overall best option. Many options are available online.
It’s the cheapest and retains most of the beneficial nutrients found naturally in whey. Many people also prefer the taste, which is probably due to the lactose and fat.
If you have problems tolerating concentrate, or you’re trying to emphasize protein while keeping carbs and fat low, whey protein isolate — or even hydrolysate — may be a better option.
Keep in mind that even though concentrate is the most popular form, most studies have examined whey protein isolate.
SUMMARY
The main types of whey protein are concentrate, isolate and hydrolysate. They can vary in protein content, taste, digestibility and price.
Effects of Whey Supplementation on Muscle Mass and Strength
The best-known use of whey protein supplements is for the purpose of increasing muscle mass and strength.
Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.
The ways by which whey protein promotes muscle/strength gain include:
- Building blocks: It provides protein and amino acids, which serve as building blocks for increased muscle growth.
- Hormones: It increases the release of anabolic hormones that can stimulate muscle growth, such as insulin.
- Leucine: It’s high in the amino acid leucine, which is known to stimulate muscle protein synthesis at the molecular and genetic level.
- Fast absorption: Whey protein is absorbed and utilized very quickly compared to other types of protein.
Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout. Muscle protein synthesis is usually maximized in the time period after training.
However, a recent review of the evidence concluded that total daily protein intake is the most relevant factor in muscle growth. Whether protein is consumed around the workout or not doesn’t seem to matter much.
When compared to other types of protein, such as soy protein, whey protein has usually performed slightly better.
When compared to casein, the evidence is more mixed. Whey appears to be effective in the short-term, but casein stimulates muscle growth over a longer period, making the net effect similar.
Also, keep in mind that unless your diet is already lacking in protein, supplementing with whey protein is unlikely to have a significant effect on your results.
In a 12-week study in older adults with adequate protein intake, who did resistance training, there was no difference in muscle growth when supplementing with whey protein or carbohydrates.
Therefore, the evidence of whey protein on muscle and strength is mixed, and the results may vary greatly between individuals.
If you’re already eating plenty of meat, fish, eggs and dairy — all high in quality protein — the benefits of adding whey will probably be minimal.
SUMMARY
There is a lot of evidence that whey protein is effective at increasing muscle and strength gains, though some studies find no effect.
Whey Protein Improves Satiety and May Promote Weight Loss
It’s well known that protein can aid weight loss, as it’s by far the most satiating macronutrient.
Protein can boost energy expenditure by 80–100 calories per day, and make people automatically eat up to 441 fewer calories per day .
In one study, eating 25% of the daily calories in protein cut cravings by 60% and reduced the desire for late-time snacking by half.
Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss.
Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds (3.5 kg) while increasing lean muscle mass.
If you’re trying to lose weight, a whey protein supplement can help you both lose weight and hold on to your muscle.
Whey Protein Shake Diet Plan
A whey protein shake can serve as a nutrient-dense boost after a workout or as a quick meal when you’re on the run, says nutritionist and Precision Nutrition contributor Ryan Andrews. And, when used along with a balanced, low-calorie eating plan and a regular exercise program, a shake may also help you lose weight. Women planning to use whey protein shakes as part of a weight-loss strategy should speak to a doctor or dietitian first to ensure the plan will provide all necessary nutrients. This is especially true if you’re pregnant or nursing, planning to become pregnant or have a chronic medical condition like diabetes.
Sample Diet Menu
A 1,800-calorie whey protein shake diet plan for a woman could replace two meals, such as breakfast and dinner, with shakes. Fill out the rest of your day with low-calorie, nutrient-dense snacks like nuts or raw vegetables and a meal containing lean protein, whole grains and fresh produce. Alternatively, replace one meal and two daily snacks with half-shakes. For example, you might have a protein shake for breakfast followed by grilled chicken on leafy greens for lunch and broiled fish with vegetables and salad at dinner. Have half a shake at your midmorning snack and the other half in the afternoon.
Making a Balanced Whey Protein Shake
For a diet-friendly whey protein shake, skip the store-bought options, which are usually expensive as well as high in sugar, preservatives, artificial flavorings and colorings and low in vitamins, minerals and fiber, says Andrews. Instead, make your own with a liquid like water or nonfat plant milk, plain whey powder, vegetables like spinach or kale, fruit such as bananas and a source of heart-healthy fats like unsweetened nut butter, nuts, chia seeds, flax seed oil or fish oil.
Incorporate Exercise
For long-term, sustainable weight loss, a woman shouldn’t rely solely on controlling her calories with whey protein shakes. The best way to lose weight and keep it off while enhancing health is to reduce your intake and increase your activity level. According to the Centers for Disease Control and Prevention, healthy adult women between 18 and 64 years old should aim for two hours and 30 minutes of moderate-intensity aerobic activity or one hour and 15 minutes of high-intensity aerobic activity weekly, along with at least two sessions of muscle-strengthening exercises. Brisk walking qualifies as moderate-intensity exercise, while jogging or lap swimming is high-intensity. Women 65 and over can follow the same schedule as long as they don’t have any limiting medical conditions.
Additional Considerations
Women who are vegans or strict vegetarians or who have trouble digesting the lactose found in whey protein powder can substitute egg protein powder or vegetable powders like soy, rice, pea or hemp powder in their protein shakes. If you try a whey protein shake diet and you experience bloating or flatulence, try switching the brand or type of protein powder you use. Be careful not to reduce your caloric intake below 1,200 calories per day. Doing so could leave you with little energy and possibly lead to nutritional deficiencies. Ask your doctor for help revising your weight-loss strategy.
Whey & Testosterone
Whey is a type of protein found in dairy and is sold in powdered form as a nutritional supplement. Whey powders are rich in protein and low in carbohydrates and fat, so they may be appropriate for use when dieting or attempting to gain muscle. Current research doesn’t support whey as a testosterone booster, but several nutrients in the powder may aid in enhancing testosterone.
Whey and Testosterone
Whey’s effect on testosterone levels may be determined by the timing of consumption. A study published in the November 2005 edition of “Medicine and Science in Sports and Exercise” found that consumption of whey protein prior to a workout inhibited exercise-related increases in testosterone. However, a study from the March 2010 edition of “Amino Acids” found that consuming whey before and after workouts did not alter testosterone levels. This suggests that taking whey after exercise may cancel out the decrease in testosterone that occurs when you take whey before exercise.
- Whey’s effect on testosterone levels may be determined by the timing of consumption.
- However, a study from the March 2010 edition of “Amino Acids” found that consuming whey before and after workouts did not alter testosterone levels.
D-Aspartic Acid
D-aspartic acid is an amino acid found in whey and other protein-rich products. This nutrient is one reason why whey may help increase your testosterone level. Research from the October 2009 issue of “Reproductive Biology and Endocrinology” found that taking d-aspartic acid supplements for as little as 12 days resulted in higher testosterone levels. Thus, a diet rich in whey protein may help to boost your testosterone levels.
- D-aspartic acid is an amino acid found in whey and other protein-rich products.
- Thus, a diet rich in whey protein may help to boost your testosterone levels.
Carnitine
Carnitine is another amino acid naturally found in whey and other protein-rich foods, such as beef. According to research published in the July 2006 edition of “Medicine and Science in Sports and Exercise,” consuming carnitine along with your post-workout meal can result in increased testosterone. Because carnitine is in whey, a post-workout meal containing whey would help increase your testosterone more than a meal lacking whey.
Calcium
One of the nutrients included in whey is calcium, a mineral found in many dairy products. In addition to promoting strong bones, calcium may promote increased hormone levels. A study published in the December 2008 issue of “Biological Trace and Element Research” found that calcium could significantly increase testosterone levels.
Dosage and Side Effects
A commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day, usually after workouts.
It’s recommended that you follow the serving instructions on the packaging.
Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.
Concerns about protein causing kidney damage and contributing to osteoporosis are unwarranted.
In fact, protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys.
However, people with current kidney or liver issues may want to avoid whey protein or at least consult with a medical professional before taking it.
Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping. Some people are also allergic to whey.
If you can’t tolerate regular whey protein concentrate, isolate or hydrolysate may be more appropriate. Alternatively, you could simply avoid whey protein and eat other protein-rich foods instead.
But generally speaking, whey protein has an excellent safety profile and most people can consume it without problems