How to use whey protein to lose weight

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  • 1. How to use Whey Protein to lose weightHow to use Whey Protein to lose weightWhey protein is a hot supplement in the market these days used not only byprofessional body builders but by anyone who wants to increase their proteinconsumption and lose body fat. After doing a lot of research, I decided to includewhey protein in my diet program and was happy with the results. Whey proteinshakes kept me satiated longer and helped in my fight against fat. Learn how to useWhey protein to lose weight fast.photo credit zydrutexWhat is Whey Protein and where does it comefrom?• Whey, a derivative of milk, is the liquid that is left behind after the firststages of the cheese-making process.• Milk protein is 20% whey proteins and 80% being casein protein.• Whey protein is a complete protein source, which denotes that it contains all9 of the essential amino acids• Whey also has immune-system enhancing benefits.• Whey protein can actually be used in your fight against fat along with anexercise program.• Whey has an extremely high biological value (BV). A high BV means that theamino acid ratio is excellent for building muscle and that a large proportionof the protein consumed is absorbed and utilized by the body. BV provides ameasurement of how efficiently the body utilizes protein consumed in thediet.• Because of its high BV, its ideal to consume whey protein immediately afterworkouts to build muscleBV of some selected proteinswww.Fat2FitSteps.com Page 1 of 5
  • 2. How to use Whey Protein to lose weightWhey Protein Isolates159Whey Protein Concentrate104Whole Egg100Milk91Egg White88Cottage Cheese84Tuna83Fish82Beef80Chicken79Soy74Casein71Peanuts68Yogurt68Oatmeal58Wheat54Difference between Whey Protein Concentrate(WPC) and Whey Protein Isolate (WPI)There are 2 main types of Whey protein powders available out there. Whey ProteinConcentrate(WPC) and Whey Protein Isolate (WPI)1. Whey Protein Concentratewww.Fat2FitSteps.com Page 2 of 5
  • 3. How to use Whey Protein to lose weightis produced by pushing the whey liquid through a very small filter that allows water,minerals, and other organic materials to pass though. The proteins, which are too bigto pass through the filter, are collected, resulting in whey protein concentrate.2. Whey Protein isolatesThis is the next step up in purification; the WPC is further purified again using morefiltration or a technique called ion-exchange or cross-flow microfiltration. This resultsin Whey protein isolate powder.Difference between WPC and WPIWPC WPICost Cheaper/economical More expensive than WPCProtein content Lowest 70%-84% by weight 90%-94% by weight. Morepure proteinLactose content Contains some lactose Very little to noneFat content May contain some fat Very low or no fatI personally prefer WPI for fat loss (a protein powder with high protein content andlittle fat and carbohydrate).3 Ways how Whey Protein helps you lose weight1. Whey protein cuts appetite.While many studies have shown that protein is the most filling or satiatingmacronutrient, all proteins may not be equal in this regard. Whey protein has thehighest biological value and the best choice of protein. Drinking a protein shakebefore your meal, may help you consume fewer calories and reduce your foodintake.2. Whey protein increases insulin sensitivityHigh protein diets have been found to increase insulin sensitivity. Research hasshown that whey protein is more effective than other proteins stabilizing blood sugarand increasing insulin sensitivity. Thus whey protein can prevent body weight gain.3. Whey protein can build lean musclewww.Fat2FitSteps.com Page 3 of 5
  • 4. How to use Whey Protein to lose weightConsuming whey protein before and after exercise supports fat burning and helpgain and maintain muscle mass. Whey protein rapidly delivers amino acids duringexercise, thus adding muscle mass and burning fat.How to use Whey Protein to lose weightphoto credit Food SnotsThe easiest way to use whey protein is in your morning breakfast shakes. Theseshakes can be very nutritional and healthy as long as you control what you put inthem.Some ingredients to add in your shakes are♣ almond milk♣ coconut milk♣ fat free Greek yogurt♣ frozen berries♣ peanut butter♣ Bananas♣ Fruits♣ Flaxseeds♣ chia seeds♣ hemp seeds♣ choclate etc.www.Fat2FitSteps.com Page 4 of 5
  • 5. How to use Whey Protein to lose weightwww.Fat2FitSteps.com Page 5 of 5Protein shakes don’t have be boring. You can get creative with them and find whatyou like.I personally mix a scoop of whey protein isolate with my almond milk first thing inthe morning. I prefer to take my second dose after workout.ConclusionAdding Whey protein Isolate to your diet regimen is an easy and convenient way toadd more protein to your diet and escalate your fat loss efforts. It’s no longer asupplement which only body builders should be using. Because of its fastabsorbability, it is the best choice of protein out there.Source: http://www.fat2fitsteps.com/how-to-use-whey-protein-to-lose-weight