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Whey Protein – A Better Protein For Weight Loss

As per ICMR (Indian Council of Medical Research) recommendations: the protein needs per day are as below:

  • 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

Whey Protein

Whey Protein is a product of milk which is considered to be healthier than other proteins as it contains rich protein and other healthy nutrients.

The liquid is separated from milk and purified to yield different concentrations of whey protein. This protein supplement can be categorized into these segments:

whey protein
whey protein

Whey Protein Powder (WPP): WPP is the most basic form of whey protein processing. Whey protein shakes do not have WPP in them.  

Whey Protein Concentrate (WPC): WPC is the most common form of protein supplement. Regular protein shakes have WPC.

Whey Protein Isolate (WPI): This is the purest with almost 90% concentrated whey protein.
WPI doesn’t have considerable amounts of fat and lactose. [2]

Whey Protein For Weight Loss:

Whey protein contains amino acid called leucine with 50 – 75% higher content than common protein foods and is known to be a fast absorbing protein.

Hence, it is ideal for fat loss or weight loss without the loss of lean muscles.

Whey protein manages the secretion level of hormones such as insulin, cortisol and ghrelin that causes obesity. This property of Whey protein makes it suitable weight loss”

Being a dairy product, whey protein is rich in calcium. Studies have found calcium aids in weight loss, specifically fat loss, because it reduces absorption of fat and stimulates hormones that break fat down.

Most of us know that calcium is good for bones and since whey protein powder contains calcium, it strengthens bones in our body.

Whey Protein Vs Other Protein Food

The biological value of foods, signify how better they are absorbed as proteins. The table below clears a point that whey protein powder is absorbed more readily than any of the above protein sources.

Hence it is a better source of whey protein compared to other sources like egg, chicken, fish, soybeans and likewise.

Whey protein vs soy protein

Popular protein sources with their biological values:

Protein SourcesBiological value
Egg100 (old benchmark for BV scale)
Chicken or poultry protein80 (Yes, egg is a much better absorbed protein than chicken)
Fish76
Milk90
Whey protein concentrate or whey protein isolate100 - 150 (Beats the benchmark)
Soybeans73

4 Health Benefits Of Whey Protein:

 1. Blood Pressure Reduction

whey protein powder shake controls blood pressure. A protein shake with whey can help prevent hypertension among adults who report high blood pressure regularly.

2. Type-2 Diabetes Control

A study where a whey protein supplement was added to the meals of patients with type-2 diabetes was found 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.

3. Major Antioxidant Boost

Whey protein is rich in amino acid cysteine, which regenerates antioxidant glutathione that is helpful to prevent free-radical induced cancers.

4. Offset Cardiovascular Disease Risk

Whey protein supplementation helps 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.

TruWeight’s Whey Protein Drink For Weight Loss:

One of the best sources in the protein world happens to be whey protein. Truweight’s protein drink named Shake-a-Day employs whey protein to provide 15 grams of protein in a sachet.  

It is a creamy chocolaty drink that has the superfood whey protein and casein in an ideal combination. It is fortified with a whole host of vitamins and minerals which will give your multivitamin supplement a run for your money. 

Whey Protein for weight loss
Shake-a-Day provides 7 grams of protein in 1 serving and has a balance of whey protein and casein.

Quick Bytes

1. What are the side effects of taking whey protein?

In moderate doses, whey protein powder doesn’t have any side effects. Consuming more than recommended amount of whey protein may cause stomach discomfort, gas, bloating etc .

Additionally, whey protein improves insulin response, so consuming more than recommended quantity may cause an insulin spike.

Hence, TruWeight suggests that you consult a nutritionist who will calculate your protein requirements according to your lifestyle. Opt for a free consultation from one of Truweight’s expert nutritionists.

2. 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.

3. Does whey protein affect kidneys or other organs?

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.

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20 Comments
  1. amanda Sherrie says

    Hi (Shobha Shastry), the post seems quite resourceful and I must thank you for the efforts. Thanks!

    1. Soma Raghavendra says

      Hi Sherrie! We thank you for your feedback. This article explains you about a better whey protein for weight-loss. Keep following our blog to know more health information.

  2. Proteinpulver Test says

    At this time I am ready to do my breakfast,
    after having my breakfast coming yet again to read more news.

    1. somaraghavendra says

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  4. Jack Parker says

    Short, simple and very well written article. There are numerous benefits of consuming whey protein as mentioned in the article. However, whey protein mostly used for bodybuilding or to gain lean muscles. However, Whey can be used for weight loss as well. Whey protein is a great fat burner. It helps to build lean muscles and reduce the fat. For better result, with whey, you can include SR-9009. SR-9009 has the capabilities of lowering obesity and reversing metabolic syndrome. SR-9009 allows to perform more cardio training, weight loss, improve cholesterol levels, and gain lean muscle mass.

    1. netravati says

      Thank you for your valuable feedback.

  5. Komathi says

    Hi I heard from most of the Dieticians tat whey protein is for muscle builders… Tats y they r used in gims. But How it will help to reduce weight.

    1. Mehnaz Farooque says

      Hi Komathi,

      Proteins are quite essential for the better functioning of the body. Besides coming with different health benefits, proteins are great for weight loss because consuming a protein-rich meal can fill your stomach which reduces hunger. Moreover, they boost body’s metabolism that helps in fat burning. Hence, proteins should always be a major part of a diet plan meant for weight loss.

  6. Nidhi says

    Can I have whey protein when I m not working out.. how much to take to start with..

    1. mehnaz says

      Hi Nidhi,

      The amount of whey protein supplement required for each individual varies, depending on body weight and physical activity. Please refer to the above article for your daily requirement.

  7. Pearl says

    Your article looks great and more informative.

    1. mehnaz says

      Thank you Pearl. Do keep reading our blogs. 🙂

  8. muscleessentials says

    Great tips you have shared. We have to follow all the methods which are you have shared. Really great post about Whey Protein. Thanks for sharing it.

    1. mehnaz says

      Hi,

      We’re glad that you liked our article. Yes, Whey Protein is Better than Other Protein Powders for Weight loss. And that is why incorporating it in our diet is always useful. Keep following our blogs and do keep writing to us.

  9. Abhiroop says

    Informative writing .Thanks

    1. mehnaz says

      Thank you, Abhiroop. Keep following our blogs and keep writing to us 🙂

  10. Preeti sidhu says

    Good information ! I didn’t kw about it before.thank u.

    1. Shobha Shastry says

      We are glad to help Miss Preeti!