Linking Fat Loss with Whey Protein

One of the most popular dietary supplements is whey protein. However, most people are confused about whey protein partly because of false advertising and partly because whey is a complicated protein. Whey is made up of protein, lactose, fat, and minerals. The widely known component of whey is protein and is made up of smaller protein subfractions such as: beta-lactoglobulin, alpha-lactalbumin, immunoglobulins, glycomacropeptides, bovine serum albumin, and minorpeptides such as lactoperoxidases, lysozyme, and lactoferrin. I told you, right? Whey protein is complicated.

Lately, there have been studies linking fat loss with whey protein. A new study released in Nutrition & Metabolism reported that “people on whey protein supplementation” experienced weight loss as compared to a control group receiving maltrodextrins in relation with a calorie-restricted diet.It seems to be that whey proteins do have properties that are conducive for fat loss, let’s find out how it works.

How does whey protein enhance fat loss?
By modulating several hormones that are conducive for weight loss, whey protein isolate (60 grams per day) evaluated over six months resulted in significantly lower hyperinsulinemia, lower cortisol levels, and increased ghrelin release. By lowering hyperinsulinemia, whey protein lessens fat storage potential. Lower cortisol levels would increase lean muscle preservation, and increased ghrelin release lead to satiety enhancement. Whey protein could be the next best fat loss supplement when targeting for fat loss while maintaining lean muscle.

What are the effects of whey on body fat, insulin sensitivity and burning fat?
A study by Damien P. Belobrajdic, Graeme H. McIntosh, and Julie A. Owens entitled “A High-Whey-Protein Diet Reduces Body Weight Gain and Alters Insulin Sensitivity Relative to Red Meat in Wistar Rats” compared whey to beef. They found that whey reduced body weight and tissue lipid levels and increased insulin sensitivity compared to red meat. The researchers then stated that: “These findings support the conclusions that a high-protein diet reduces energy intake and adiposity and that whey protein is more effective than red meat in reducing body weight gain and increasing insulin sensitivity.”

Another study called “A pre-exercise lactalbumin-enriched whey protein meal preserves lipid oxidation and decreases adiposity in rats” suggest that taking whey before a workout is better for preserving /gaining lean body mass (LBM) and maintaining fat burning (beta oxidation) during exercise over other food taken before a workout. What we eat before a workout can tell what we use for energy during the workout and changes what we burn for energy. The researchers found that “compared with fasting (no food), the glucose meal increased glucose oxidation and decreased lipid oxidation during and after exercise. Translated, they (the rats) burned sugar over body fat for their energy source. In contrast, the whole milk protein and whey meals preserved lipid oxidation and increased protein oxidation. Translated, fat burning was maintained and they (the rats) also used protein as a fuel source.”The results of the experiment were very interesting! The rats getting the glucose or the whole milk protein increased in weight because of body fat, while the rats that were fed with whey protein increased in weight because of muscle mass and a decrease in body fat. This led the researchers to believe that this was due to “whey’s ability to rapidly deliver amino acids during exercise.”

Whey protein were also said to have effects in serotonin and blood sugar regulation. Serotonin is a neurotransmitter that is involved with mood, anxiety, and appetite. High levels of serotonin are associated with reduced anxiety, while low levels of serotonin are said to be associated with increased anxiety and an increase in appetite. A theory emerged that a diet-induced increase in tryptophan will lead to higher brain serotonin levels, while a weight loss diet may lead to a reduction of brain serotonin levels due to reduced substrate for production and a decrease in carbohydrates. Have you observed people who are on a weight loss diet? They are often ill-tempered and more anxious. This may be due to low levels of serotonin. Even if there are other hormones involved in regulating appetite, serotonin is the key hormone in controlling it. Bottom line is that increased serotonin availability results in reduced food consumption. It can be very helpful to the dieter if whey can selectively increase serotonin levels. In addition, whey can also improve blood sugar regulation.

Why take whey protein supplements?
Are these findings enough to get you to use whey for weight loss? That’s clearly up to you. The appetite suppressing effects of whey lasts somewhere between 2 to 3 hours and it seems to be best if whey is ingested in small amounts throughout the day. Remember everything should be taken with balance and moderation. Thomas Merton once said: “Happiness is not a matter if intensity but of balance, order, rhythm, and harmony.” I believe it is the same for weight loss.

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