Does whey help you lose weight?

Whey is a protein powder that is enjoying increasing success in the world of sport, and bodybuilding in particular. A protein of very high nutritional quality, whey protein is consumed every day by millions of athletes, whether they practice strength or endurance sports. whey (an Anglo-Saxon term for milk whey) has been present on the sports nutrition market for almost 30 years, thanks in particular to the improvement of filters and manufacturing processes, making it possible to obtain a high concentration of proteins from fresh milk. Whey represents an ideal protein intake for most athletes and sedentary people on a diet Weight loss . Rich in nutrients, it is nevertheless low in calories. So, could whey help you lose weight?

What are the properties of whey as a protein powder ?

Let's start by saying that fresh milk contains two proteins, whey protein and micellar casein. Whey is a water-soluble protein, so it is quite light by nature. The term micelles refers to the fact that the amino acids and peptides are associated with each other, making casein a heavier and slower-to-assimilate protein than whey. Whey is lighter, to the point of being perfectly soluble in liquid. This is mainly made up of large peptides that will be easily digested in the stomach and then assimilated by the intestines. However, for both, it is a question of protein , with the same caloric intake, which means that one gram of whey or casein is equivalent to 4 calories (kilocalories). Thus, whey is assimilated much more quickly than micellar casein since it is much lighter. Thirty to 45 minutes are enough for it to be completely digested while casein can linger for several hours in the stomach.

What is the role of protein in a weight loss diet?

Protein is one of the three essential macronutrients to our metabolism, with fats and carbohydrates. Each gram of carbohydrates provides 4 calories (like protein) while a gram of fat provides 9 calories or 7 for medium-chain triglycerides. However, it is not simply a matter of considering the caloric value of foods from this observation since each macronutrient causes different metabolic reactions in the body. In the same way, each food provides a different set of proteins, fats and carbohydrates for each of them. However, whey is rich in nutrients despite its low calorie content. To this end, could it help you lose weight?

Whey protein is a functional food that complements a traditional diet.

On the contrary, A protein powder is a functional food that provides only protein , unlike more than 99.99% of foods consumed daily. Here, the term functional means that this type of "processed" food was developed for the sole purpose of providing an easily assimilated protein. Whey therefore meets, like all protein powders, the very definition of a food supplement, that is to say that it complements a traditional diet but does not replace it. That being said, if you take 25 grams of Whey with water, you will consume 100 kilocalories (100 calories: 25 x 4). You will see that The calorie intake is particularly modest . This represents roughly two and a half apples or one and a quarter large bananas. However, this type of comparison is meaningless since fruits provide carbohydrates while whey powder is just pure protein. But while it's hard enough to gain weight eating two apples, it'll be even harder to gain weight with a whey shake. We'll explain why...

Proteins, carbohydrates and fats do not produce the same effects on weight gain.

Indeed, protein-rich foods or functional foods like protein powders have a different effect on weight gain than foods rich in sugars or fats. For the human body, absorbing glucose or amino acids does not produce the same effects on metabolism. High blood glucose levels poison the body at first glance, which is why hormones like insulin play a key role in lowering them. Insulin rushes glucose into cells to serve as energy substrate But if eaten in excess, sugars will be stored in fat cells. A meal high in sugars and calories will therefore lead to weight gain.

Proteins do not produce the same effects on the body in terms of energy storage

In contrast, amino acids from proteins do not produce an insulin spike comparable to sugars, even though leucine also stimulates this digestive hormone. As for fatty acids , they will be stored in adipocytes and used as energy substrates when energy needs are high. In addition, the breakdown of proteins into amino acids causes significant energy expenditure during digestion. This means that an excess of carbohydrates or fats will make you gain weight more easily, while a high protein intake will have very little chance of doing so. In addition, amino acids contribute directly to the maintenance of muscle mass, unlike carbohydrates and fats. So, you have often heard about high-protein diets for weight loss, but you will never hear about a diet high in sugars or fats for weight loss. In this way, proteins can help you lose weight, whey can too...

How does protein help you lose weight?

When followed properly, high-protein diets facilitate weight loss. There are several reasons for this. First, you should know that eating activates your body. That is, each nutrient causes a very slight elevation of the thermogenesis , a natural phenomenon of modest but significant increase in body temperature. In fact, your body is constantly self-regulating, especially after meals. Hormones like leptin and adiponectin will cause partial oxidation of assimilated nutrients in order to maintain a stable body weight, at least in healthy people. Among the three macronutrients, proteins produce the highest rate of thermogenesis compared to carbohydrates and fats. In other words, consuming more protein throughout the day (food or supplements) will boost metabolism more effectively.

Proteins make you feel full faster than sugars or fats , they help you lose weight...

You've probably heard it said many times that proteins are satietogenic. This means that they suppress appetite by causing satiety. By reducing hunger, proteins lead to a significant reduction in the total calories consumed each day. This difference is quite significant since a diet composed of 30% protein can reduce nutritional intake by 350 to 400 calories per day. Clinical studies have recently demonstrated this. Proteins have this dual advantage of appetite suppressant while increasing calorie oxidation. If you're looking to reduce the risk of cravings, a protein like whey can help. In this way, whey can help you lose weight if that's your goal. Similarly, if you're following a high-protein diet for a while to lose weight, the extra protein you consume will also help you keep the weight off. This is because protein reduces the synthesis of ghrelin, the hormone that triggers hunger. Your appetite will therefore tend to decrease if your plate contains more proteins in the same day.

Proteins maintain muscle mass, the body's real engine for burning fat.

Additionally, protein nourishes, maintains, and promotes muscle growth. Naturally, if you have a high muscle mass, your calorie expenditure will also be higher than that of a rachitic or obese individual. This is also one of the most positive effects on weight loss and fat oxidation. in particular. By maintaining your muscle mass, you also preserve the only organ that allows you to increase your calorie expenditure. This is an essential element to remember when you are looking to lose weight. So, even a simple one whey shake will provide you with 30 grams of pure protein , contributing to you lose weight while preserving muscle mass …

A whey shake could help you lose weight or slim down more effectively.

To summarize, let's say that proteins will help you lose weight, provided that your diet remains stable or that you decide to reduce your calorie intake in order to lose weight. Whey protein will therefore effectively help you regain a slim waistline. You can perfectly take a whey shake in the afternoon or morning if you are sedentary and want to lose weight, as long as you know how to eat. However, we can only advise you to practice a sport, even in a moderate way, to facilitate the loss of energy. In the same way, if you observe a diet rich in proteins to lose weight, combine whey protein with a fat burner is an effective solution.