If you have trouble losing those last few pounds, look no further. Whey protein isn't a magic bullet for weight loss, but it can help you shed belly fat when used along with a balanced diet and strength training. Millions of people use this supplement to perform better at the gym, recover faster from training and build lean muscle mass.
Whey protein isn't a magic bullet for weight loss or muscle growth, but it can make a world of difference. It's one of the most researched supplements available today and appeals to a wide range of customers, from dieters and fitness enthusiasts to elite athletes.
According to a review in the journal Nutrients , this supplement enhances whole-body protein metabolism and accelerates post-workout recovery. Consuming 20 to 25 grams of fast-digesting protein after exercise can speed up muscle growth. When consumed before bedtime, whey protein helps reduce muscle loss and maximizes hypertrophy.
- Whey Protein Can Help Cut Belly Fat, but It's Only Part of the Picture.
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Whey protein is a common ingredient in weight loss shakes — and for good reason. It not only suppresses appetite and prevents blood sugar spikes but also improves body composition when combined with weight training.
How to reduce visceral fat: Take whey protein powder to reduce belly fat | fawzyzakhary.com
Furthermore, this supplement may reduce the levels of circulating C-reactive protein , an inflammatory marker associated with heart disease and type II diabetes. One scoop of whey protein has 20 grams of protein, 5 grams of carbs, 1 gram of fiber, zero fat and just calories. Perhaps you're thinking that whey protein makes weight loss easier due to its low-calorie content. That's true, but it's only a part of the story. This supplement can help you slim down in several ways.
According to a research paper published in the Journal of Food Science and Technology , whey protein increases satiety hormone levels and inhibits hunger hormones. As a result, it curbs hunger and keeps you full longer. On top of that, it reduces insulin and blood sugar levels, which further contributes to its satiating effect. When your blood sugar levels drop, you're more likely to feel hungry and crave sugary or fatty foods. Replace one of your daily snacks with whey protein shakes to stay full longer and boost your metabolism.
Another study, featured in Scientific Reports in , states clearly that whey protein facilitates weight loss, supports metabolic health and reduces fat mass. Rich in alfa- and beta-lactoglobulin , the supplement may prevent weight gain and improve glycemic control while causing positive changes in the gut flora. If you're overweight or obese, whey protein shakes can help you shed fat and lower your risk of cardiovascular problems.
It's not uncommon to read about fitness models and bodybuilders who drink protein shakes to lose belly fat. In fact, consuming whey protein has been shown to reduce visceral fat and abdominal adiposity when combined with regular exercise. It also improves insulin resistance, which is a contributing factor to visceral fat gain. What we call belly fat is actually a combination of subcutaneous and visceral fat. The latter surrounds your internal organs and contributes to diabetes, heart disease, nonalcoholic fatty liver disease, cancer and other ailments. This tissue also releases chemicals that trigger inflammation and disrupt endocrine function.
Does Whey Protein Cut Belly Fat?
Lactoferrin and immunoglobulin , two milk proteins in whey, protect against obesity and inflammation. These compounds help balance the friendly bacteria living in your gut, reduce intestinal permeability and promote visceral fat loss. Strength training can maximize the benefits of whey protein and make it easier to lose belly fat. This supplement not only reduces fat mass, it also helps you build lean muscle.
In , the Journal of Strength and Conditioning Research published a study comparing the effects of whey, beef and chicken consumption after exercise on body composition. Researchers found that all three protein sources improve muscle-to-fat ratio when combined with strength training. Subjects lost fat and gained strength in as little as eight weeks. Read more: Whey Protein vs. Chicken Protein. If you're on a diet, whey protein can help you preserve muscle, get leaner and even gain strength.
Another study published in the Journal of Strength and Conditioning Research in assessed the effects of whey versus carbohydrate supplementation while on a low-calorie diet.
How can whey protein isolate help me lose weight?
Subjects who consumed whey protein and engaged in strength training experienced a greater increase in muscle strength and lost more weight compared to the carb group. Participants who consumed carbs lost weight too, but that loss was largely due to a decrease in muscle mass. Your browser doesn't support JavaScript code, or you have disabled JavaScript.
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Is there any truth to this? Answer: I wish I could say there was a magic formula to "melt away" any kind of fat, but it is not as simple as that advertisement. In a similar ad that I read, the claim was that whey protein shakes improve your metabolic rate. The same ad reminded consumers to be sure and exercise in conjunction with drinking the shake. The exercise component is really the only truth in that advertisement.
Decreasing belly fat requires cardiovascular exercise, strength training, and a healthy diet. Experts recommend that individuals exercise for at least 30 minutes a day; reduce portion sizes and caloric intake; and strengthen and tone muscles to increase metabolic functioning. Eating lean protein with meals and snacks is a good way to increase satiety and decrease total caloric intake. Studies show that people who eat protein with breakfast will eat fewer calories throughout the day than those who do not consume protein with their breakfast.
Good lean protein choices for any meal or snack are eggs, nonfat yogurt, hummus, chicken, tuna and string cheese. It's also important to eat every three to four hours to keep your blood sugar stable. Planning your meals and snacks also helps in making sure that healthy choices are always available. Unfortunately having a flat stomach is not always an attainable goal because genetics, hormones, and age also play a huge role.
Related Questions. My child was diagnosed with lactose intolerance. Dairy makes her sick but she can eat lactose-free dairy products without issue. Is there something else that should be explored, or is my child a rare one year old with true lactose intolerance?