Protein is an essential part of every person's diet. The United States Department of Agriculture recommends that everyone eat at least 0.4 g of protein for every pound of body weight, every day. Deciding on what kind of protein to eat can be tricky, and doing so while trying to lose weight can be even trickier. Whey and soy protein powders can be an excellent source of protein without adding too many calories. As it turns out, both of these protein sources have weight control benefits to help you lose excess pounds and trim that unwanted flab. As always, consult with a doctor before making major changes to your diet to lose weight.
Protein Origins
Whey protein is derived from milk, and is extracted during the process in which milk is made into cheese. The whey is made into a fine powder and typically sold in stores as a mix or pure form by a protein supplement distributor. Soy protein is made from soya beans, and is very low in lactose, fat and cholesterol. Just like whey protein, soy is made into a fine powder and sold in nutrition stores as a mix or pure powder.
Whey
Whey protein is rich in the amino acid leucine, which is essential to muscle growth and the maintaining of glucose levels. Research has also shown that whey does in fact have a role in losing unwanted fat. A study conducted in 2003 by Dr. Donald Layman at the University of Illinois found that diets rich in leucine help increase lean muscle mass while reducing overall body fat.
Soy
According to a 2003 study conducted by Dr. Julie Eisenstein at the USDA Human Nutrition Research Center, diets high in soy protein reduce the body's overall energy intake, thus increasing weight and fat loss. Dr. Aaron Tabor, the CEO and Medical Research Director of Physicians Laboratories, also states that soy protein can make you feel fuller longer by sending "full" messages to your brain. This was re-enforced by a study in 2003 by Dr. Takashi Nishi at the Hokkaido University Graduate School of Agriculture.
Misconceptions
Many people associate protein powders found in nutrition stores with big, beefy weightlifters who only want to add weight, not drop it. While whey and soy may assist in muscle development, their weight gain properties end there. Both protein powders are considerably light in calories. One serving of Optimum Nutrition's 100% Whey Gold Standard protein powder contains just 120 calories, and a single serving of GeniSoy's Protein Powder contains just 130 calories. That's barely 1/20th of your daily caloric intake.
Planning
The execution of a whey or soy protein powder diet plan will come much easier if planned out in advance and tracked via a weekly caloric meal tracker. This planner must specifically lay out when you are to have a protein shake, what the calories are in each shake, and what other calories you had that day. That way as time goes on you can keep tabs your weight and overall body fat percentage, thus making it considerably easier to track your progress in losing surplus pounds.
References
- Whey Protein Institute: Whey Protein FAQ's
- Science Daily: How Does Soy Promote Weight Loss?
- The Christian Broadcasting Network: Can Soy Support Weight Loss?
- UCLA Dining: Be A Protein Pro
- Genisoy: Genisoy Vanilla Protein Shake
- The Journal of Nutrition: Soybean ß-Conglycinin Peptone Suppresses Food Intake
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