How to Use Whey Protein for Weight Loss
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Published 2016-08-22
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In this short video, you will learn exactly how to use whey protein for weight loss and better health!
Men and women can both use whey protein shakes to lose weight, find out how!
A lot of people think whey protein is only for bodybuilders, bros, and super jacked stick figures like myself.
Not true.
Whey protein is actually a tremendous tool for those of you looking to lose weight.
That’s why today, I am going to show you exactly how to use whey protein for weight loss.
Here are the 7 best tips and steps for beginners.
1. Understand what whey protein actually is.
Whey is the liquid part of milk that gets separated when cheese is made.
If you’ve ever opened a yogurt container and have seen a watery substance at the top, this is whey protein.
This liquid substance is what is turned into powder form to create whey protein.
Just in case you’re wondering, this process also cuts out 95% of the lactose so if you’re allergic to dairy, you really have nothing to fear.
2. Understand the different types of whey protein powder.
There are three main forms of protein powder: whey concentrate, isolate, and hydrolysate.
Concentrate is about 70-80% protein with some milk sugar and fat.
Isolate is 90% protein and has a little less sugar and fat.
Hydrolysate is also known as hydrolyzed whey, has virtually 0 sugar and fat, and is mixed with enzymes for faster digestion into the bloodstream.
So, you may be wondering, does the type of protein matter?
Not really.
The minute differences between to two are not enough that it should cause you any stress or concern.
Leave that sort of worrying for your overall diet and exercise routine.
For what it’s worth, most of the studies are done using whey isolate and it’s what I use as well.
3. Understand why protein works so well for weight loss
There are 3 reasons that are particularly compelling…
#1. It will keep you full. Protein can cut down sugar cravings by as much as 60%.
#2. It’s easy. As long as you have a blender bottle on hand, all you need to do is add water. Which is great to have on the go or at work where eating healthy is more difficult.
#3. It preserves lean muscle tissue when dropping weight. This ensures that when you do lose weight the majority of it is fat.
We talk a lot about protein on this channel and this is just the shortlist of reasons why.
4. Whey protein has lots of other proven health benefits, which help the body function better and makes weight loss easier.
Things like:
Improves muscle performance
Lowers blood pressure
Reduces symptoms of stress
Helps you get in more water naturally
And contains a small amount of antioxidants.
Are additional reasons why whey protein is important and helpful for weight loss.
5. What are the best times to take whey protein?
In order of importance.
Take 30 minutes before or after your workouts. This has been shown to help with muscle development and recovery after a workout.
Take 30 minutes before meals or dining out. This will help you keep you from binge eating and give you more control over what you eat when out with friends or family members.
Finally, you can use it as a healthy snack. Whenever my chocolate cravings hit mid-day, I use it to get in my chocolate fix without all the sugar.
6. What should you mix it with?
Water or unsweetened nut milks like cashew, almond, and coconut work best. Try to avoid using milk as it has a good amount of sugar.
Other great places to use protein are oatmeal, Greek yogurt, and smoothies for a flavor boost.
This really adds a great taste to the otherwise bland healthy foods.
7. How much should you get in?
Best Brands:
The best brand of whey protein that we like is ISO 100 Hydrolized by Dymatize, and it can be found here: amzn.to/2iVZrt7
Need a vegetarian/vegan option? The best brand of non-whey that we like is Vega Sport Performance, and it can be found here: amzn.to/2imXwwr
The Health Nerd is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.
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All Comments (21)
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I m in a weight loss journey. I am 1 month in already, all my life people around me told me “ dont u ever drink protein , and these powders, u will be 10 times bigger and will gain weight fast” so I didn’t. Now i work out at the gym, I eat Healthy foods under 900 calories/ day and drink protein after my workout. I lost 5 kilograms in 2-3 weeks, and it helps a lot with my sweets cravings.
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I’ve been eating my body weight in grams of protein for about 2 weeks now and MAN this is the easiest it’s ever been in a calorie deficit for me. I went to a wedding on Saturday and loaded up on tons of carbs missing my protein intake and was STARVING the next day. Went straight back to my protein regime and the hunger subsided. Protein is so important!
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Greek yogurt + strawberry whey + blueberries is my go to post workout food.
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I lost 30 pounds in a month and a half (I was about 160 pounds overweight which caused me to lose weight much faster than someone who is 10 pounds overweight for example) from meal replacing once a day with protein shakes and reducing my overall calorie intake 😝 also helpful to add that during that period I did not work out, but I got plenty of exercise due to a job that demands physical activity. but just those simple things are almost mindless to do and I just keep seeing numbers go down on the scale! anything you start is better than what you’re doing so take it little by little and set achievable goals towards a healthy life! edit: one year from original^ i’ve lost 130 pounds (and still going) i used RoastOne by NutraOne as a meal replacement in the morning, remember that what worked for one will not work for all. so find what works for you (start with motivation!!) & stay healthy you beautiful humans
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this is the first video I've watched of you and I love how you are so straight to the point omggg
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This video was very informative and I loved how you explained every detail. I am surely going to get my Whey Protein tomorrow! I am a vegetarian and I workout at home. I am glad I watched this video!
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Just liked and subscribed. I was told that whey protein is great for muscle recovery. I came here wondering if it could hinder weight loss. But after seeing this, I realize that it can also be used as a meal replacement for weight loss. Great video!
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So happy to have ppl like this that spell this stuff out for me
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Short and so helpful! Thank you!!!!
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So helpful! Simple and right to the point.. thank you
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finally, someone who can explain easy and understandable, how, what, when, and why... thank you!!
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3:19 there's no limit to the amount you can take.. :D hahahaha you will know whan u reached the limit and turn into a human fart machine factory
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Ok I've basically been binge watching ur vids since YouTube stuck you in my feed tonight. So far this vid is my fave cuz you've really organized ideas in my head and reaffirmed my decision to take whey protein. Excellent job🙌🏾! Keep at it. You've earned one new subscriber.
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I'm a nerd, and I'm proud to be it!! Plus a great informational video, thank you very much, been looking for a video like this for a long time now, and it's here!!
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most informing youtuber out there. you keep it nice and simple and easy to watch. keep it up
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Wow nice description to the video man. Someone is definitely doing his homework. Good job!
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I use it in my coffee in the morning in place of cream and sugar. Tastes great and weight loss is always welcome.
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Bro I was always lazy guy ,no motivation, but I started working out and I fell in love with it I've lost 6 lb in a week ,and today I'm going to start drinking protein thanks for the tips 👍
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Great information in a short video! Thank you for sharing!
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Hey there I am a new subscriber to your channel. Great stuff. Love the presentation. Easy to understand, precise and totally make sense. Keep it up!
