Whey protein is one of the most popular post-workout supplements on the market.
It’s well-known for its benefits in helping to build lean body mass when combined with strength training but what about weight loss?
Turns out, it might be able to help with that too.
How Does Protein Powder Help With Weight Loss?
Protein is one of the most filling macronutrients and high-protein diets have been associated with aiding in weight loss by improving satiety, reducing overall caloric intake, boosting metabolism, and improving body composition.
Whey Protein for Appetite and Satiety
Protein is incredibly filling, so it’s no wonder that eating more of it may help you feel fuller throughout the day. In fact, studies have found that those who consumed a high-protein diet are likely to consume fewer calories throughout the day because of increased satiety [1].
This reduction in caloric intake was an average of 441 calories per day, which is equivalent to a large snack or small meal.
Other studies have found that high-protein intake can help deter late-night snacking habits by nearly 60%, all of which can result in a significant boost in weight loss for many [1, 2].
Metabolism and Protein Intake
Research has found that a high-protein diet may not only reduce the number of calories you consume per day, but it might also increase how many calories your body burns.
In other words, a high-protein diet can boost your metabolism.
According to studies, people who consume a high-protein diet may be burning up to 80-100 extra calories per day. That’s equivalent to what the average person might burn going out for a mile-long walk [1, 3, 4].
You can also try a thermogenic supplement like our fat burner, Naked Burn to provide extra support to your metabolism.
Whey Protein for Body Composition
For those who are working to lose weight, consuming adequate protein is essential to ensure fat loss. Traditional calorie-restricted diets can result in the loss of muscle mass, which slows down our metabolism.
Consuming more protein can help to protect from any losses from muscle mass during this process.
So, if your focus is body recomposition (gain muscle and burn fat), instead of just weight loss, and high protein diet can help you make faster progress.
When combined with strength training exercises, protein boosts your metabolism so that your body can burn more calories at rest [5, 6, 7].
Can Whey Protein Make You Gain Weight?
Like any food consumed in excess whey protein can result in weight gain. Although this is uncommon when compared to other foods, such as carbohydrate-rich snacks, it is always a possibility.
To avoid potential weight gain from consuming excess whey protein, avoid consuming more than one whey protein supplement per day.
If you are consuming a high-protein diet from whole foods, you may not need to take a whey protein shake.
Can Whey Protein Reduce Belly Fat?
Currently, there is no proven way to reduce body fat in a targeted area of the body.
Belly fat is one of the more stubborn areas when it comes to fat loss and the best way to lose belly fat is to work towards overall body fat loss.
Whey protein can be great for helping with this, especially when combined with resistance exercise.
Whey protein helps to protect muscle mass during weight loss which allows your body to more efficiently reduce fat mass.
Which Type of Whey Protein is Best for Weight Loss?
Now that we know whey protein can be a useful tool during weight loss, it’s important to make sure we know what kind to take.
There are two different kinds of whey protein you will find in most supplements, whey protein isolate and whey protein concentrate.
Although both of these forms of whey protein are similar, the main difference between the two is the way they were processed.
What is Whey Protein Isolate
Whey protein isolate has been heavily processed to create a higher protein product. Whey protein isolate contains about 90% protein and only 10% carbohydrates and fats. It also contains less lactose than whey protein concentrate [8].
Additionally, it contains fewer nutrients than whey protein concentrate because of the emphasis on protein. Whey protein isolate is good for those who have a harder time meeting their protein goals.
What is Whey Protein Concentrate
Whey protein concentrate is a less processed form of whey protein that contains roughly 70-80% protein and 20-30% carbohydrates and fats.
Many consumers prefer the flavor of whey protein concentrate to whey protein isolate likely due to the higher content of fat and carbs [8].
Whey protein concentrate also tends to be more budget-friendly compared to whey protein isolate which makes it a more popular form.
But be sure to go for whey protein from pasture-raised sources for the highest nutrient density and bioavailability. Naked Whey is sourced only from grass-fed cows in small North American dairy farms.
Can You Lose Weight With Whey Protein Without Exercising?
Whey protein can provide benefits to weight loss without the addition of resistance training.
Although this can help to boost results, the benefits of whey protein alone on appetite and the preservation of lean body mass during weight loss are significant.
This doesn’t mean that everyone looking to lose weight needs to be taking a whey protein supplement.
However, if you are struggling to meet your protein needs on a high-protein diet, whey protein is a great choice to help you supplement your intake to meet your goals.
When is The Best Time To Take Whey Protein For Weight Loss?
Currently, there is no recommendation for the best time to take whey protein for weight loss outside of shortly before or after a workout.
If you are taking whey protein without incorporating exercise, you may find it helpful to add it first thing in the morning or in between meals to help you meet your protein needs throughout the day [9, 10].
Should I Take Whey Protein Before or After My Workout?
If you are incorporating exercise into your routine, whey protein is most likely best consumed shortly before or after your workout.
According to research, this allows you to take advantage of your body’s anabolic window, the time that your body best utilizes protein for repletion and recovery following exercise.
For best results, aim to consume your whey protein supplement within 1 hour before or 1 hour after your workout session. Aim to consume a supplement that contains at least 20-40 grams of protein per serving for optimal repletion [9, 10].
What to Look For in Your Whey Protein?
Although whey protein supplements can be great for weight loss, not all whey supplements are equal. It’s important that you choose a high-quality supplement to get the best results.
Always choose your whey protein from a trusted brand. Look for products that offer third-party testing for quality and purity. Always avoid products that contain high amounts of added sugars and artificial additives and flavorings as these can result in higher calories and impact weight loss efforts.
Other Protein Options
Although there are a lot of benefits to consuming whey protein for weight loss, it’s not for everyone. For those who can’t consume whey protein products, there are other protein supplement options that may work better for them, such as plant-based or lactose-free options.
Lactose Intolerant
Both whey protein concentrate and whey protein isolate contain lactose.
The amount of lactose in these products is minimal and is typically well-tolerated for those who struggle with lactose intolerance however, whey protein isolate contains smaller amounts and is better for those who are more sensitive.
Additionally, whey protein made from goat milk contains lower levels of lactose than traditional whey from cow’s milk and is another option for those with lactose sensitivity.
If choosing whey from goat’s milk, be sure to choose one that provides milk from pasture-fed goats such as Naked Nutrition’s Naked Goat.
Plant-Based
For individuals who follow a vegan or vegetarian diet and don’t consume dairy products, a plant-based protein source is a better option.
There are many different varieties of plant-based protein powders, such as those made from pea protein, soy, hemp, peanuts, and more.
Always be sure to choose a plant-protein source that contains a good amount of protein without a ton of added ingredients, such as Naked Nutrition’s Naked Pea protein or Naked Shake, both of which contain 20-25 grams of high-quality protein from yellow peas.
Whey Protein Meal Replacement Shake Recipe for Weight Loss
When you’re short on time, opting for a meal replacement whey protein shake can be a great tool for weight loss. However, a premade shake often doesn’t provide enough calories, fat, and carbs to be considered a balanced meal option.
If you aren’t sure how to build a balanced whey protein shake for weight loss, take a look at the recipe below for inspiration.
Whey Protein Strawberry Banana Meal Replacement Recipe
Ingredients
- 2 scoops Naked Nutrition Naked Whey vanilla protein powder
- ½ frozen avocado
- ½ frozen banana
- ½ cup frozen strawberries
- 1 cup unsweetened almond milk (or milk of choice)
- 4 ounces of nonfat plain greek yogurt
- 1 cup of fresh spinach
Directions
Combine ingredients in a large blender and blend until smooth. Add more or less milk to achieve desired consistency.
Nutrition Facts
- Calories: 453
- Protein: 42g
- Fat: 17g
- Saturated Fat: 2g
- Carbohydrates: 39g
- Sugar: 20g
- Added sugar: 0g
- Dietary fiber: 10g
