Whey protein is derived from cow's milk during the cheese-making process. It is a complete protein, meaning it contains all the essential amino acids that the human body cannot produce on its own. These amino acids help repair body cells, build muscle and bones, serve as a source of energy and help control metabolism, explains the Whey Protein Institute. Whey protein is a valuable supplement as it helps promote lean muscle development in athletes, improves immunity and may even help with healing from chronic diseases. Some of the properties of whey protein also make it useful as part of a low-calorie weight-loss program.
Step 1
Figure out how many calories you need to maintain your weight. Go to a website such as CaloriesperHour.com and estimate your current burn rate, according to your size, age, gender and activity level.
Step 2
Set a daily calorie goal of 500 calories below this maintenance rate to lose one pound per week. Follow a diet emphasizing lean proteins, whole grains, fresh produce, unsaturated fats and low-fat dairy. Participate in regular, moderate-intensity exercise for more than 30 minutes, five days per week, as per the American College of Sports Medicine.
Step 3
Select any flavor of whey protein high in leucine, bioactive peptides and milk calcium. A study in the journal "Nutrition and Metabolism" in March 2008 showed that participants drinking a whey supplement with these qualities lost significantly more body fat and retained lean body mass than participants drinking a carbohydrate control substance.
Step 4
Mix a serving of whey protein with water and consume 20 minutes before your breakfast. Make your breakfast consistent with your calorie targets and healthy eating principles.
Step 5
Drink another serving of whey protein 20 minutes before dinner. Eat a healthy dinner and avoid post-meal snacking to keep calories under control--the whey should help reduce your appetite.
Step 6
Use whey protein as a nonfat, carbohydrate-free way to increase protein intake. Help increase satiation, decrease cravings and provide a slight boost in metabolism through a high protein diet, reports the Harvard School of Public Health. Drink whey protein as a snack or use in a meal replacement smoothie containing fresh fruits and milk.
Tips and Warnings
- Make sure the whey protein you choose does not have added fats, carbs or sugars--which add calories. If you are lactose intolerant, seek out whey protein isolate, as it is the most refined variety and contains almost no residual lactose.
- Consult your doctor before beginning any diet plan.
References
- Harvard School of Public Health: Protein
- Nutrition and Metabolism: A Whey-Protein Supplement Increases Fat Loss and Spares Lean Muscle in Obese Subjects--A Randomized Human Clinical Study.
- Whey Protein Institute: Frequently Asked Questions
- American College of Sports Medicine: Physical Activity Guidelines
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