How to Use Whey Protein for Weight Loss
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- เผยแพร่เมื่อ 31 พ.ค. 2024
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In this short video, you will learn exactly how to use whey protein for weight loss and better health!
Men and women can both use whey protein shakes to lose weight, find out how!
A lot of people think whey protein is only for bodybuilders, bros, and super jacked stick figures like myself.
Not true.
Whey protein is actually a tremendous tool for those of you looking to lose weight.
That’s why today, I am going to show you exactly how to use whey protein for weight loss.
Here are the 7 best tips and steps for beginners.
1. Understand what whey protein actually is.
Whey is the liquid part of milk that gets separated when cheese is made.
If you’ve ever opened a yogurt container and have seen a watery substance at the top, this is whey protein.
This liquid substance is what is turned into powder form to create whey protein.
Just in case you’re wondering, this process also cuts out 95% of the lactose so if you’re allergic to dairy, you really have nothing to fear.
2. Understand the different types of whey protein powder.
There are three main forms of protein powder: whey concentrate, isolate, and hydrolysate.
Concentrate is about 70-80% protein with some milk sugar and fat.
Isolate is 90% protein and has a little less sugar and fat.
Hydrolysate is also known as hydrolyzed whey, has virtually 0 sugar and fat, and is mixed with enzymes for faster digestion into the bloodstream.
So, you may be wondering, does the type of protein matter?
Not really.
The minute differences between to two are not enough that it should cause you any stress or concern.
Leave that sort of worrying for your overall diet and exercise routine.
For what it’s worth, most of the studies are done using whey isolate and it’s what I use as well.
3. Understand why protein works so well for weight loss
There are 3 reasons that are particularly compelling…
#1. It will keep you full. Protein can cut down sugar cravings by as much as 60%.
#2. It’s easy. As long as you have a blender bottle on hand, all you need to do is add water. Which is great to have on the go or at work where eating healthy is more difficult.
#3. It preserves lean muscle tissue when dropping weight. This ensures that when you do lose weight the majority of it is fat.
We talk a lot about protein on this channel and this is just the shortlist of reasons why.
4. Whey protein has lots of other proven health benefits, which help the body function better and makes weight loss easier.
Things like:
Improves muscle performance
Lowers blood pressure
Reduces symptoms of stress
Helps you get in more water naturally
And contains a small amount of antioxidants.
Are additional reasons why whey protein is important and helpful for weight loss.
5. What are the best times to take whey protein?
In order of importance.
Take 30 minutes before or after your workouts. This has been shown to help with muscle development and recovery after a workout.
Take 30 minutes before meals or dining out. This will help you keep you from binge eating and give you more control over what you eat when out with friends or family members.
Finally, you can use it as a healthy snack. Whenever my chocolate cravings hit mid-day, I use it to get in my chocolate fix without all the sugar.
6. What should you mix it with?
Water or unsweetened nut milks like cashew, almond, and coconut work best. Try to avoid using milk as it has a good amount of sugar.
Other great places to use protein are oatmeal, Greek yogurt, and smoothies for a flavor boost.
This really adds a great taste to the otherwise bland healthy foods.
7. How much should you get in?
Best Brands:
The best brand of whey protein that we like is ISO 100 Hydrolized by Dymatize, and it can be found here: amzn.to/2iVZrt7
Need a vegetarian/vegan option? The best brand of non-whey that we like is Vega Sport Performance, and it can be found here: amzn.to/2imXwwr
The Health Nerd is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.
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I m in a weight loss journey. I am 1 month in already, all my life people around me told me “ dont u ever drink protein , and these powders, u will be 10 times bigger and will gain weight fast” so I didn’t. Now i work out at the gym, I eat Healthy foods under 900 calories/ day and drink protein after my workout. I lost 5 kilograms in 2-3 weeks, and it helps a lot with my sweets cravings.
Hey! Am trying to loose weight also I think having a protein shake would be good as I have about 1000 calories a day or under, what type do u use, and what brand is it, if u don't mind me asking?
I hope your doing well with it congrats on what you've achieved already! 😊
Bluerose98 hey! Well i live in romania so i use a romanian brand “my protein” but really every whey protein is good! There is no bad protein. YOU CAN DO THIS.
Wait, what 900 calories? How do you do that? Also, a healthy weight loss is only 1 kg per week to avoid organ failure.
@@sarahgee4399 i have an uncle who lost over 100 pounds in 2 months
@@MRALEX9870 its okay with a really big weight but if you just fat and not obese its too much for a 2 month….
I’ve been eating my body weight in grams of protein for about 2 weeks now and MAN this is the easiest it’s ever been in a calorie deficit for me. I went to a wedding on Saturday and loaded up on tons of carbs missing my protein intake and was STARVING the next day. Went straight back to my protein regime and the hunger subsided. Protein is so important!
1gram protein per 1kilo body weight?
@@capt.KZ3008 That'd be a low amount of protein, I think he means pounds
0.8g x (___) kg of bodyweight= the amount of protein you need to take per day. Source : google
@Epic quicker CR & BS if you use Google formula ( 0,8x55kg=44g protéines) kg And pound is not same .
For me I just use the weight x1 .
If you weight 70kg =70g protéine
80kg=80g
60kg=60g
when did u drink them throughout the day?
Greek yogurt + strawberry whey + blueberries is my go to post workout food.
Same, so easy when you are tired after excersise
Quantities please
@@waq1232 Going to depend on your personal macro needs. A 120lb woman and a 280lb man are going to need completely different quantities.
@@nosirrahx
Thanks for replying. I'm using it to cut weight. Currently trying to loose 12 kg. I'm male and started a 1500 cal diet
@@waq1232 I use Fage Total 0% Greek yogurt and Optimum whey so 1 serving of both totals 90 + 120 (210 total) calories and 18 + 24 (42 total) G of protein.
1 cup of blueberries adds 85 calories.
If you were to eat this twice a day you would be at 590 calories and 84 G of protein.
Using 1500 calories as your goal this leaves you with up to 910 calories of other food to fill in the gap.
If it were me I would add avocado and eggs as part of that 910 calories due to their excellent nutrient density to calorie ratios. I am also a big fan of salmon, broccoli, spinach and mushrooms.
I lost 30 pounds in a month and a half (I was about 160 pounds overweight which caused me to lose weight much faster than someone who is 10 pounds overweight for example) from meal replacing once a day with protein shakes and reducing my overall calorie intake 😝 also helpful to add that during that period I did not work out, but I got plenty of exercise due to a job that demands physical activity. but just those simple things are almost mindless to do and I just keep seeing numbers go down on the scale! anything you start is better than what you’re doing so take it little by little and set achievable goals towards a healthy life!
*edit: one year from original^* i’ve lost 130 pounds (and still going) i used RoastOne by NutraOne as a meal replacement in the morning, remember that what worked for one will not work for all. so find what works for you (start with motivation!!) & stay healthy you beautiful humans
Hi
Oops I was gonna ask what shake did u have and what did u eat
did u had any heart problems ?
What shake did you take and did you take in morning and afteroon only??
Which proution u have used
3:19 there's no limit to the amount you can take.. :D
hahahaha you will know whan u reached the limit and turn into a human fart machine factory
omg thats soooo true.
haha this made my day or should i say night
That’s hilarious! 😂😂
That one woman weightlifter died by taking too much protein?
Yeah I got a nickname and became known as “The Flatulator.”
this is the first video I've watched of you and I love how you are so straight to the point omggg
Yesss fedup with extra talk, this feels gd lol
So happy to have ppl like this that spell this stuff out for me
Short and so helpful! Thank you!!!!
finally, someone who can explain easy and understandable, how, what, when, and why... thank you!!
This video was very informative and I loved how you explained every detail. I am surely going to get my Whey Protein tomorrow! I am a vegetarian and I workout at home. I am glad I watched this video!
Wow nice description to the video man. Someone is definitely doing his homework. Good job!
most informing youtuber out there. you keep it nice and simple and easy to watch. keep it up
Just liked and subscribed. I was told that whey protein is great for muscle recovery. I came here wondering if it could hinder weight loss. But after seeing this, I realize that it can also be used as a meal replacement for weight loss. Great video!
Ok I've basically been binge watching ur vids since TH-cam stuck you in my feed tonight. So far this vid is my fave cuz you've really organized ideas in my head and reaffirmed my decision to take whey protein. Excellent job🙌🏾! Keep at it. You've earned one new subscriber.
Awesome, thank you so much Mekessa!
Short and concise, love it
So helpful! Simple and right to the point.. thank you
I've always good dieter in morning.. n horrible at night.. how to fix this?
drink 300 ml whey protein shake right before your dinner ,it ll help you control your appetite
Take casine protien at night and whey , during the day. Whey is a "fast" protein and casine is a "slow" protein
Michelle Linde i need to try that
Azzie Ain try using a shake made with Casein. It digests very slowly and keeps you getting protein while sleeping. You can Google Casein. On Gol
Have an early dinner just before 7pm. Later at night have a protein whey with a handful of peanuts. That should do it. Sleep early before 12am . Otherwise u will feel hungry again.
I use it in my coffee in the morning in place of cream and sugar. Tastes great and weight loss is always welcome.
This is incredibly informative, thank you!!
Great information in a short video! Thank you for sharing!
Love how quick you were to the point so thank you for that! Having a disability I find it hard to digest some information and I had no issue on this video so bless you!
I'm a nerd, and I'm proud to be it!! Plus a great informational video, thank you very much, been looking for a video like this for a long time now, and it's here!!
Nice video!! Answered a lot of my questions.. thanks !!
Nice and short, thank you.
This was awesome. Thank you so much for taking the time to make this!
No problem! Glad you liked it :)
This is the first time I'm actually understanding this stuff!! Lol
Nice video
Your illustrated lecture was sensible and practical.
The Health Nerd is awesome. Great videos bud!
Hey there I am a new subscriber to your channel. Great stuff. Love the presentation. Easy to understand, precise and totally make sense. Keep it up!
Bro I was always lazy guy ,no motivation, but I started working out and I fell in love with it I've lost 6 lb in a week ,and today I'm going to start drinking protein thanks for the tips 👍
It’s unhealthy to lose 6 lb in a week.
Thanks for the helpful video! ❤
Thank you sir! Such a complete information
This was concise, straightforward and covered every question I had quickly, and to the point! Thank You so much!!
Amazing video! Thank you for sharing. I feel better knowing I've been doing this right all these years. I've lost 40 lbs and kept them off for the last 10 years.
I am really happy to se that video. Perfect guideline.
Literally the smarterthings ive ever heard. Excellent video!!!
New subie!!! I love this straight to the freaking point and a lot of info!
Thank you for making this video!
This video answered all my questions!!!
Thank you
Anytime Elena! Thanks for watching!
Thank you.. I really needed this 🙏🏽💪🏾
thank you informative and concise
This was really interesting! Thank you so much.
plot twist : the guy( health nerd) IRL happens to be skiny teenager with glasses and braces.
Pinam Hajj haha! The real NERD!!!😁😁
Projection
and if it is like that.... what about it
Appreciate video content! Excuse me for chiming in, I would appreciate your opinion. Have you considered - Yenabriel Deadlift Smasher (probably on Google)? It is a good one off guide for discovering a secret to skyrocketed your deadlift minus the headache. Ive heard some unbelievable things about it and my work buddy got excellent results with it.
Lol 😂
Awesome clear video . Thank you
This was helpful. Thanks.
Aweeee! I find the nerd stick figure so adorable. Great , informative video ❤️
I have actually used this unique *2WeightLossFast. Com* for a few weeks by now as well as the final results are remarkable. I still have the vitality I need without having suppressing my desire for foods without having making me really feel jittery. I have not changed anything else I am doing and also have dropped 7 lbs. .
this channel is my favorite in TH-cam I really hope you use scientifically proven methods thanks again
Thank you so much Sachin!!!
that "chill if lactose intolerant" comment right at the beginning was gold :D I was thinking about that ad 1 sec later you answered it. good one ^^
Thanks for this vid mate
I use isolate too and lost 20kg since January. it def keeps you fuller, makes you crave sugar and carbs way less. I buy vanilla then add a shot of coffee to make iced coffee in the mornin. great if your not sure of the taste. you can also use in smoothie's add berries or what ever you like the taste of. highly recommended
For the presentation and info written: amazing.
For content : very helpful.
Thanks a lot
Thankyou! Straight to the point. No waffling like the rest! About to buy mine now!
I do 1 protein shake before workout 1 after working out and 1 before bed. Each shake is about 23g of protein. Seems to be working pretty good for me.
I started whey protein about 2 weeks ago. 2 things Ive noticed. I feel like Ive gained mass, by that I mean my muscles just look fuller. Second thing I train really hard sometimes to muscle failure. Normally I would be sore for 2 or 3 days after, but since Ive started whey protein Ill be sore for about one day after a workout then the following day I feel great. Plus its nice not having to eat about a pound of chicken and 4 to 5 eggs every single day to get my protein in. I take one scoop 30 mins. before the gym and one scoop an hour before bed. Only negative is that it does make my stomach rumble alittle.
Very helpful! Thank you!
Absolutely great video thank you Brotha
I am eating supplements to help me on my weight loss journey. I’ve lost 20kg in 8 months so far. I’m so happy that you are talking about this 😃There are soooooo many fitness food supplements out there. So confusing!! That’s why I started my own Fit Food review TH-cam channel.
i just discover this channel and it is awesome! thank you!
:P
My close friend was the one who told me about the diet program when she said how she lost her weight. Then I decided to join in because she dropped 18 pounds as a result. Look into *2WeightLossFast. Com*
thank you for taking the time to make this video its quick, and easy to understand.
Very educational! Thanks
I subscribed to your channel yesterday and I have watched all your videos so far, thank you so much for your work :) Question! I don't like cold milk/oatmeal, is possible to prepare the protein with hot almond milk or oatmeal? Also, can it be a substitute of a meal?
This video gave me hope. :) I just started a diet and I drink whey protein shakes in the morning and every two hours I eat vegetables then a lean lunch then dinner. Thank you for this video made me happy and excited for the future to come!!!
Very Helpful. Thank you Health Nerd.
This is brilliant, thank you so much
Hey I've recently been getting really into the gym and this video really helped me, thank you so much dude!
So are you still into the gym?
@@jc4evur661yep
I don't need to lose weight anymore. Just need to tone now. I've always been over weight in my 30s. The quarantine changed it.
train like Goku :D
Best video. Thanks man.
Awesome video. Short and rich in content. The music was a little too loud though :D. Thanks very much for the effort! :)
The 'making you full' is actually pretty real. I've been slowly having less cravings since I started eating whey powder.
I've really been on the fence about protein shakes for a loooooong time now, but I also have been considering it for a bit, too. After talking with my three closest friends and finding that they ALL drink protein shakes daily, I took the plunge and bought some myself. This mornings breakfast was a protein shake, and I gotta say, I really did enjoy it ... The feeling fuller part is very true as well. I'm so glad, because my protein bars were getting very expensive to keep up. Can't wait to see where this takes me and if it truly helps me in my weightloss journey.
How are you going now ?
@@trackdaniel5630 Very well!! I've been using a whey protein shake as a meal for breakfast every morning for the past 3 or so weeks now, and I really enjoy it! My extra protein intake, paired with a healthy diet and daily exercise, I've lost an extra 17 pounds, too. I'm gonna keep this up for a while.
Thanks for your comments...When do you take it?
Which whey protein is good result
Great video, thanks!
Excellent video!
new subbie your channel is awesome I've lost 29 lb so far and your channel will help me lose the rest
Thanks for subscribing and congrats on the weight lost! Quite an accomplishment :)
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Can i use for intermetting fasting? 16/8
Themakeupolic could u tell me what kind is one?
Good job honey ❤
This video was sooo helpful to me ..
Thank you for this video!!!
Great info ..thanks
very helpful info looking to lose weight with out the workout since I'm on my feet right hours for work
Glad you liked it :)
I was wondering about what a vegetarian should do about protien intake. I'm Indian n most of my protien comes from beans but I also have been told that can be what is keeping my belly fat. If you already have a video on this please let me know.
Thank you! This really helped me!!
Informational video. Thank you.
like ur vid man. u just earned ur self a subscriber
can you talk about myostatin how to inhibit it naturally using follistatin or other methods
I’m new on your Chanel and so far I’m loving. 🥰
Thanks bro, helped a lot
This stuff definitely works because it craved my appetite for 3 hours
Arcana's journey u so fit
1-2 scoops/day? I used to take 4 actually. 2 from whey isolate during the day, and 1-2(mostly 1) whey casein mixed with Creatine before nap time. Is it wrong? 🤔🤔🤷🏻♂️
This was very helpful
This video is going to be helpful
Thanks a lot stick man 🙌
“Or super jacked stick figures like myself” I diiiiieddd
One slight correction, as someone who's allergic to milk/dairy. Lactose is a sugar, which people with lactose intolerance can't have. People with lactose intolerance don't need to worry about whey protein. People with dairy allergies are allergic to the proteins in milk, which (obviously) whey protein contains. Whey protein is absolutely not safe for someone with dairy allergies to consume.
i have IBS and am lactose intolerant. would it help for me? or only backfire >.
I love this vid, subscribed immediately! You are informative and go straight to the point.
Strongly Agreed...
Helped me a lot
wheyyyyy better than asap-science
Irene DeMoine there's no link. 🙃
Irene DeMoine lol you should lose 1-2 pounds per week anymore means too little calories thus muscle loss
If you want a quick and easy method for losing weight then I recommend you visit this website here: HootFat. com
Tea and shade
asap science doesnt even talk about the same topics xD
I love the way your voice sound haha usually voices on videos are rly irritating
your expanation was nice n clear...thanks 👍
Thank you for this video. Answered most of my questions
Can you do a video on how whey protein compares to other types of protein powders (ie. creatine and vegan/plant-based protein powders)?
I love this. Going to share it with my friends. @healthnerd My favorite is Isalean or Isalean Pro by Isagenix. I can send you a sample if you like? It's undenatured whey.
Thank you very informative 😀
Thanks you answered all my questions.
Can i have it as a meal replacement? Do i have to take it 2 times a day, after workout and meal or can it just be one?
Oh yeah yeah
Oh yea yea