Are you thinking about weight loss? By now, your research would have revealed that you need to befriend protein for weight loss.
And the best source of protein is whey protein powder. In this article, we tell you the following facts about whey protein powder for weight loss:
- What is Whey protein and its different types?
- Protein requirements for weight loss and muscle building
- How whey protein powder is superior to chicken/fish/soy proteins?
- How it helps in weight loss + Other important health benefits of whey protein?
- When and how much should be consumed in a day?
- Side effects
- Myths and facts.
Tips to make a satisfying protein shake.
To find more about healthy diet and nutrition, you can always drop by to any of the Truweight Centres and ask our Nutrition experts themselves. All for FREE! Just click and get started!
Is it good to take whey protein?
Yes. One of the best sources in the protein world happens to be whey protein. You would have come across images of bulked up men holding a whey protein shake. But believe us, a great superfood such as whey protein is not just for people who wish to bulk up. Truweight’s protein drink named Shake-a-Day employs whey protein to provide 15 grams of protein in a sachet. Just cut, pour and shake your way to well-being. We tried it and you can watch the verdict in the vlog.
So, where does the whey protein come from and what exactly is it?
Simply put, whey protein is a milk protein.
Milk has 2 main proteins: 80% casein and 20% whey. When you make paneer, the water that is left behind contains whey.  Commercially this liquid is separated and purified to yield different concentrations of whey protein. Based on this, this protein supplement can be categorized into these segments:
Whey Protein Powder (WPP): WPP is the most basic form of whey protein processing. It is used extensively as an additive in bakery products, snacks, and confectioneries. Your whey protein shakes do not have WPP in them.
Whey Protein Concentrate (WPC): WPC is the most common form of protein supplement. It is processed to remove naturally occurring milk sugar lactose. Its preferred as a supplement because many of the biologically active ingredients are kept intact. Regular protein shakes have WPC.
Whey Protein Isolate (WPI): This is the purest and also the most expensive form of protein around providing almost 90% concentrated whey protein. WPI doesn’t have considerable amounts of fat and lactose. 
Let’s understand how many grams of protein per day is required for weight loss and muscle building.
How Much Protein Do I Need for Weight Loss, and How Much Protein Do I Need to Build Muscles?
We give you the elusive answer to the question, how many grams of protein per day do you need? As per ICMR (Indian Council of Medical Research) recommendations: 
- Adults need 0.8-1 gm/kg body weight/day
- Children need 1.5 gm/kg body weight/day
- Pregnant & Lactating women need 1.75 gm/kg body weight/day
- Professional athletes require close to 2 gram/kg body weight/day
But nearly 91% vegetarians and shockingly 85% of non-vegetarians in India are protein deficient – Results from IMRB’s Protein Consumption in the Diet of adult Indians Survey (PRODIGY) study. 
Why Whey Protein And Not Chicken/ Fish/Soy Protein for Weight Loss?
To understand how whey protein fares over other dietary sources, you need to know a bit about the protein grading system.
How are proteins graded?
Proteins are graded on many aspects but the common ones being amino acid completeness and biological value.
Proteins are comprised of 20 amino acids of which 11 are formed in the body and 9 of them needs to come from the diet. Complete proteins are the ones with all 9 essential amino acids. Most plant-based proteins are not complete with soy being the exception. Dairy and animal sources are complete sources.
Recommended Read: A list of 10 complete vegetarian protein sources.
This means how soon does our body absorb the protein from the given source.
Based on this, protein in foods are assigned a number from 0 to 100. Earlier, egg was considered a benchmark, scoring a 100.  That was until whey was found and processed!
|Protein Sources||Biological value|
|Egg||100 (old benchmark for BV scale)|
|Chicken or poultry protein||80 (Yes, egg is a much better absorbed protein than chicken)|
|Whey protein concentrate or whey protein isolate||100 - 150 (Beats the benchmark)|
That means our body uses whey protein powder more readily than any of the above protein sources. So you now know who wins the whey protein vs soy protein battle in the how much protein do I need to build muscle war!
Whey Protein Benefits for Weight Loss 
It is a well-documented research that a high-protein-low-carbohydrate diet helps in weight loss. Whey protein weight loss is achieved through 3 major ways! We document it in detail with scientific backing.
Whey protein has special fat-loss-lean-muscle building amino acid
Studies have found that fat loss due to dietary changes helps retain the lean muscle tissue. If you do not lose your lean muscle (as you do with all fad diets, fasting, sauna belts, pills and other weight loss mumbo jumbo) then you gain body strength, increased metabolic rate and increased bone strength.
Fat loss through diet means retainment of lean muscle. Lean muscles help increase body strength, metabolic rate, and bone strength.
Research finds that all proteins do not help in losing just the fat and not lean muscle. For a protein shake to achieve only fat loss and not muscle loss, it needs to have 2 qualities:
- It must be replete in an amino acid called leucine. Leucine helps in rapid muscle building.
- The protein must be fast absorbing. This helps repair muscle loss after a weight loss workout. Fast absorbing protein has a muscle-building effect.
Whey protein has a high leucine content (50 – 75% higher than common protein foods) and is known to be a fast absorbing protein. Hence, it is ideal for fat loss without the loss of lean muscles.
Whey protein’s action on obesity hormones
This protein powder has the supreme power to manage levels of some hormones that determine our body shape (nee composition). Short-term studies in overweight and obese women with PCOS found that whey protein reduced the levels of the following obesity-causing hormones:
- Insulin: Insulin has been shown to be a fat-building hormone.
- Cortisol: Stress hormone which preys on lean muscles for energy.
- Ghrelin: A hormone which tells you that you are full enough.
Whey protein for weight loss due to calcium
Whey protein being a dairy product is also rich in calcium. Studies have found calcium aids in weight loss, mainly fat loss. That is because it reduces absorption of fat and also stimulates hormones that break fat down. In addition, those who experience weight loss are at a risk of bone and fracture problems. Calcium in this weight loss protein powder is good for bones.
Other Benefits of Whey Protein Powder
Blood Pressure Reduction 
Imagine if a glass of whey protein powder shake could help get your high blood pressure reading under control?
Young adults with high BP seemed to be benefited from a protein shake. In a study, the participants were given a whey protein shake for 6 weeks. At the end of the study period, they showed a reduction in their blood pressure reading. Researchers say a protein shake with whey can help prevent hypertension among adults who report high blood pressure regularly.
Type-2 Diabetes control 
Whey protein powder benefits extend on to type-2 diabetes control too. A study where a whey protein supplement was added to the meals of patients with type-2 diabetes was shown to reduce the blood sugar spike post-meal. So people suffering from type-2 diabetes may benefit from including whey protein isolate in their diet. If you are diabetic then you must look for a WPI that has milk fats and sugar removed. Reading the nutrition labels will help clear the doubt.
Major Antioxidant Boost 
Glutathione is one of the foremost antioxidants in our body. Studies have found that our systems are subject to environmental and free radical harm if the levels of this antioxidant get depleted. A good way to regenerate glutathione is to include foods with high content of the amino acid cysteine. Whey is rich in cysteine and hence is a good source of antioxidant glutathione. A study found whey protein supplementation to prevent some free-radical induced cancers.
Offset Cardiovascular Disease Risk
Hypertension, diabetes and even free radical damage are some of the risk factors for cardiovascular disease. Whey protein supplementation could help prevent or reduce the risk of hypertension and diabetes. In addition, whey has also shown to improve the function of arteries, an important factor to prevent heart disease. 
When and how much Whey should be Consumed?
Protein requirements are based on your body weight (as seen in the recommendations), your physical activity, and your diet. Ideally, whey protein should supplement a balanced but protein-rich diet. Wondering how much whey protein powder for weight loss should you consume? Refer our list and decide on the grams of whey protein powder for the day.
Sedentary lifestyle: 10 grams of Whey Protein Powder a Day
If you lead a sedentary lifestyle and consume a diet that is fairly ok in terms of protein then these numbers are for you.
Moderately active lifestyle: 15 grams of Whey Protein Powder a Day
You manage a home, children and also office. Plus you get time to walk or jog then this is how much whey protein you can take.
Active lifestyle coupled with strength training: 25 grams of Whey Protein Powder a Day
You are the star of the gym or the jogging track. You love working out, then whey is your best friend.
What are the side effects of taking whey protein?
Although whey protein doesn’t have major side effects, people who are allergic to milk products may have a problem. Those who are lactose intolerant can opt for Whey Protein Isolate (lactose and fat reduced) after consulting with their physician.
In moderate doses, whey protein powder doesn’t have any side effects. Excess of whey protein powder consumption, however, may cause stomach discomfort, gas, bloating etc. Additionally, whey protein improves insulin response, so excess may cause an insulin spike. Hence, we suggest that you consult a nutritionist who will calculate your protein requirements according to your lifestyle. Here’s a start, opt for a free consultation from one of Truweight’s expert nutritionists.
When to consume Whey Protein
Ideal times for consuming whey protein shakes are post-workout; early in the morning; as a snack before a big event or party or just before you hit the bed! Treat this shake like a hunger-killing shake. So you know where to plug them in.
Oh, Wait! Whey Protein can’t be Consumed by Everyone, Right!? Myths and Facts about Whey Protein Powder
Although whey protein powder has so many health benefits, yet there are many myths surrounding it. Bodybuilders embracing whey wholeheartedly is also something that many feel touchy about. Read on because we are busting some of the common myths that may be keeping you away from whey protein powders.
Myth 1: Whey protein shake for women? Won’t we get bulky like men if we consume whey protein?
You might believe this widespread myth like truth! It is time to put this oft thought LIE to rest.
Let’s recap to the protein requirements; if you weigh 85 kilos then you need 60 – 85 grams of protein. Seems like a lot because it is. Sadly, most of us are deficient and need to address this issue immediately (look at the world of benefits of whey highlighted before).
Ladies who get bulky are the ones who go the extra mile in the gym. With 10 to 15 grams of whey protein powder, you are not going to look like Arnold or Salman! Truweight’s very own Shake-a-Day provides 7 grams of whey protein in a sachet. With low-fat milk, you can gain up to 15 grams, ideal to meet your weight loss recommendation.
Myth 2: Too much protein is bad for the kidneys/liver/substitute any organ name of your choice
That know-it-all gym trainer or a self-educated wisecrack could tell you something like this about whey protein powder. Unless you already have bad kidneys or any kidney disorder or you are looking at gulping down 2-3 bottles of whey protein in a day; you and your organs are fine. Remember, we need to meet the 0.7 to 1gram/kg body weight recommendation. If you are already on a high protein diet, then ensure you are drinking enough water. So do not worry about such baseless claims and grab a
Unless you already have bad kidneys or any kidney disorder or you are looking at gulping down 2-3 bottles of whey protein in a day; you and your organs are fine. Remember, we need to meet the 0.7 to 1gram/kg body weight recommendation. If you are already on a high protein diet, then ensure you are drinking enough water. So do not worry about such baseless claims and grab a sachet of Shake-A-Day and rock the day.
Myth 3: Whey protein shake is a guarantee of weight loss
Does this look like your diet: A whey protein shake in the morning + cheese sandwich as snack + a large pizza for lunch plopped on a chair + 1 fizzy drink?
If yes, then you can’t expect a protein shake to help you in weight loss. The key to sustainable weight loss is to eat a balanced diet that fulfills the daily requirements of protein, carb, and fat. After all, diet forms 70% of the weight loss journey. For the rest 30% of physical activity you could go for a walk (these 13 awesome walk exercises for weight loss are totally worth trying). So watch your diet, go for that walk, and glug a glass of protein shake.
Myth 4: Whey protein? Isn’t that a steroid?
Yet again, let not the bulky bodybuilders throw you off track. They may be taking whey proteins among a whole host of supplements but whey protein is derived from milk. If milk is a steroid, then whey protein is one too. Sounds ridiculous, doesn’t it? Because it is.
Tips to Make a Satisfying Whey Protein Shake
You could fortify fruit smoothies with whey protein powder. Alternatively, if you are looking for a wholesome snack with whey protein, you could do so by making a thick shake by adding the following
Fruits of your choice (natural sweetness and soluble fiber) + Low-fat or skimmed milk (healthy fats and casein or slow digesting protein) + Whey protein powder (protein all the way) + Crushed roasted nuts (insoluble fiber and healthy fats).
Take this fruit protein smoothie for instance. Your fiber sources could be varied such as oat powder, psyllium husk or isabgol, gum arabic or goond. You can go nuts on nuts with sesame, groundnut too instead of only almonds.
How do you take whey protein?
We bring to you a great way to enjoy the goodness of whey protein:
Truweight’s Shake-A-Day is your Whey Protein Answer to Weight Loss
Have you tried Shake-a-Day yet? It is a creamy chocolaty drink that has the superfood whey protein and casein in an ideal combination. Not just that, it is fortified with a whole host of vitamins and minerals which will give your multivitamin supplement a run for your money.