Can You Lose Weight With Whey Protein?

Whey protein powder can help you lose weight, whether you create a breakfast smoothie or just need to suppress mid-afternoon hunger pangs. A 2010 study in "The New England Journal of Medicine" that involved researchers from several European countries and 1,209 adults over six months concluded a protein-rich diet helps you lose fat and -- even more importantly -- maintain that goal weight much more effectively than carbohydrates. Here are some ideas to incorporate whey's fat-burning benefits throughout your day.

Breakfast Smoothie

A whey-based smoothie makes a nutrient-dense breakfast to trim calories that keeps you full and focused throughout the morning. Blend a scoop of whey with blueberries, coconut milk and flaxmeal. You'll confidently bypass the morning siren call of bagel carts, vending machines and other potential catastrophes.

A single-blind, crossover study in the Netherlands, which appeared in "The American Journal of Nutrition," concluded a high-protein breakfast kept people feeling fuller longer than carbohydrate foods. The study showed protein helps suppress ghrelin, a hormone that stimulates hunger. Protein also stimulates cholecystokinin, or CCK, to signal your brain that you're full. It's a win-win situation. Protein requires more work for your body to digest and absorb, which elevates metabolism and helps you burn more calories.

Meal Replacement Lunch

Whey can also provide the foundation for a protein-rich lunch that reduces pounds but not your time. Many meal-replacement powders and canned drinks contain additives that can actually stall weight loss. For instance, Slim Fast contains sugar, trans fat and maltodextrin. Instead, choose a chocolate or vanilla whey powder with no artificial sweeteners.

If lunch means dining in your cubicle, have a scoop of whey in a shaker cup along with raw almonds. The healthy fat and fiber in the almonds will slow digestion and sustain you until 5 o'clock arrives.

Before Dinner

You arrive at your favorite restaurant to meet friends for dinner when you suddenly realize you're famished. As you await your friends, your waiter sets freshly baked bread and butter before you. A scoop of whey about half an hour before your meal, however, can avert this potential carbohydrate crisis. You'll enjoy your meal more because you can slowly savor it. And you might find yourself asking for a doggie bag and even happily turning down dessert.

In a 2003 British study published in the "British Journal of Nutrition," participants used either 48 g of whey or casein protein before they ate a buffet meal. Those who consumed whey had much higher CCK levels than the casein group, which proves again whey can curtail appetite much more than other types of protein.

Evening Cravings

You've adhered well to your weight-loss plan all day, bypassing the Krispy Kreme doughnuts at your office, gourmet dessert at dinner and other weight-loss hijackers. Then, as you sit watching Seinfeld reruns, it dawns on you: there's half a pint of cherry garcia ice cream in the freezer. Once again, whey protein can temper your cravings and strengthen your willpower. Half a cup of frozen cherries blended with a scoop of whey, almond milk and ice cubes can give you a sweet, nutrient-rich dessert without the subsequent sugar crash or guilt. Best of all, you'll respect yourself when you step on the scale the next morning.

The Best Whey

Not all whey proteins are equal. Some commercial brands contain potentially harmful artificial flavors and sweeteners such as sucralose, acesulfame potassium, and aspartame. Find an all-natural whey, with 3 g or less of sugar, that's sweetened with xylitol or stevia. Also look for a whey product that contains fiber, as well as nutrients like B vitamins and chromium, to help control cravings and burn fat. This type of whey product tends to be higher in protein with more nutrients to create a meal-replacement shake.