Whey protein isolate is possibly better known as a supplement taken by bodybuilders and athletes but more recently, scientific studies have proven that this safe and easy to take product really does help anyone trying to lose weight to shed more fat whilst retaining more lean muscle. If shedding pounds but staying strong and healthy is important to you, here are some reasons why you should be considering supplementation with whey.
To lose weight most of us diet to reduce our calorie intake – and anyone who has ever tried a low calorie diet, will know how difficult it is to stick to – simply because of feeling hungry, pretty much all of the time. However a University of Washington School of Medicine study reinforces the evidence that protein keeps you feeling fuller for longer than eating the same quantity (in terms of calorie content) of fat or carbohydrates. The Washington University study proved this by firstly placing the volunteers on what they called a “weight maintenance” diet containing 15% protein for the first two weeks, (the other components were 35% fat and 50% carbohydrates). After this, the participants got the same number of calories per day for the next two weeks, but the balance was changed to 30% protein, 20% fat and 50% carbohydrates. Then followed a period of twelve weeks when the participants could eat as much as they liked (absolutely no restriction on the number of calories they consumed as long as they kept their diet in the same 30/20/50 ratio as before).
The results were pretty surprising! All the volunteers in the study reported that they felt less hungry in the second two weeks. Remember that they were still on the same number of calories each day, the only thing that had changed was that they were eating more protein! Even more amazing was that on the final phase of the study, the calorie intake of all the participants went down – they all ate less because they did not feel hungry!
The result? They all lost an average of eleven pounds of weight and on average around eight pounds of this was fat. Proof positive that if you increase the percentage of protein in your diet and reduce the total number of calories you consume, you will find the diet easier to stick to because you will feel fuller for longer – and more of the weight you lose will be fat!
Is Isolate A Better Form Of Protein If You Are Trying To Shed Those Excess Pounds?
Not all proteins are created equal in terms of how well they satisfy your hunger! It has been proven that consuming whey protein reduces the appetite for around twice as long as soy protein for example. Because the Isolate form of whey contains around 90% protein, right away, you are onto a winner! (You can buy it here on Amazon)
Interestingly, this is probably due to the high levels of GMP found in the product. GMP is an abbreviation for a very long name “Glycomacropeptide” which stimulates the release of a hormone called “Cholecystokinin” or CCK which our bodies produce naturally to help us control hunger.
So what does this mean for you if you are dieting?
A published study showed that using whey before meals increased the production of GMP by over 400% – and because participants in that study felt fuller, it would explain why participants in another, unrelated study who consumed GMP before a meal, consumed on average, 20% fewer calories than the control group.
How To Take Your Supplement
We recommend taking an Isolate supplement two or three times per day for best effect and if you still cannot decide on an Isolate or a Concentrate product, this video should help you – by the way, if you want to read the book mentioned in the video, The Four Hour Body by Tim Ferriss, you can get it at a big discount by using this link – alternatively, if you prefer an audio book, try this link
How Much Whey Protein Isolate Should I consume Each Day For Best Results?
Basically, the recommended daily requirement is around 0.8 g per kilo of your body weight. However, you can find many experts quoting their personal recommendations significantly in excess of this. Provided you have no problem with dairy proteins, the Isolate product should be fine for you and if you have some digestive problems with lactose, the very low levels in this product will probably mean you can tolerate it just fine whereas you might get problems with the Concentrate.
Just bear in mind that consuming too much protein can also be bad for your diet because the body will break down any excess, converting it to sugars and fat. Also, if you have kidney problems you may be advised to reduce your protein intake because of the extra work the kidneys have to do if you consume a higher protein diet.
One final thing to remember is that taking in too much protein can result in your body’s calcium levels being depleted. For women in particular, this could pose a long term health problem with Osteoporosis. However, many whey products have high calcium levels to counteract this possible negative effect.
More Positive Benefits
Another bit of good news if you are still wondering whether whey protein isolate really will help you stick to your diet, is that in an Australian study, it was proven that taking this product reduces the levels of Ghrelin in the bloodstream for longer than drinks containing sugars like glucose. This is important because Ghrelin is nicknamed “the hunger hormone” and, simply put, the longer the levels are kept lower, the longer it will be before you feel hungry again!
And if you still aren’t convinced, consuming whey protein Isolate also boosts the effectiveness of your exercise routine if you are trying to lose fat – so it’s a win-win situation. You will be able to maintain your healthy, lower calorie diet because you will feel fuller for longer and you will see better results, more quickly from taking exercise!