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Losing Weight with Whey
April 12, 2009
To lose excess body fat, it is almost always necessary to reduce the number of calories you consume each day but for most this is easier said than done, as reducing calories increases hunger and the desire to eat. So permanent fat loss can only be achieved if calorie consumption is reduced in a way that does not cause persistent hunger and a high-protein reduced-calorie diet is one way to attain this balance. Gram for gram, and calorie for calorie, protein produces more satiety than either carbohydrate or fat so by increasing the number of calories you get from protein at the same time you reduce the total number of calories you consume in a day, you can avoid hunger and more easily stay consistent with your diet. So what kind of protein should you choose?
Research has shown that whey protein reduces hunger more than most. Whey is more filling because of its high levels of a peptide called glycomacropeptide (GMP), which is known to be a powerful satiety inducing nutrient. It works by stimulating the release of cholecystokinin (CCK), a hormone that's responsible for controlling hunger. Whey protein also reduces hunger by lowering circulating levels of the hunger hormone ghrelin. A recent Australian study found that a whey protein drink produced a prolonged suppression of ghrelin compared to glucose and fructose beverages. Yet another line of research suggests that whey promotes body fat loss by blocking fat storage. In one recent French study, lab animals were fed a normal diet, a high-protein diet, or a whey-enriched high-protein diet for 42 days. At the end of the study period, the animals fed the whey diet weighed 30 % less than those fed the normal diet and 17 % less than those fed the regular high-protein diet, yet the whey-fed animals had the highest levels of lean body mass of the three groups. The researchers attributed these results to reduced fat storage caused by the high concentrations of branched-chain amino acids in the whey.
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