How to Use Whey Protein to Lose Weight
- 1). Select a whey protein. Generally, whey protein powders divide into two types: whey protein isolate and whey protein concentrate. Whey protein isolate costs more, but contains less fat and carbohydrates and more potent amino acids. But if you want to spend less than 30 dollars, the concentrate may be the way to go. Generally, both kinds can be purchased at health food stores.
- 2). Keep a journal to see when you're hungriest. One of the benefits of whey protein is that it is an appetite suppressant. Therefore, determining the time of day when you feel hungriest, or most likely to eat, may be of some benefit. Logging your appetite and feelings for a few weeks every time you eat will help you decide when whey protein may help you. Make sure to write down how hungry you felt before the meal, as well.
- 3). Add one to two scoops of whey protein powder to meals or snacks, two to three times a day, at those times when you feel hungriest. The appetite suppressing effects of whey only last for two to three hours, so it's a good idea to take it a few times throughout the day. It can be added to meals like oatmeal, or shakes or smoothies.
- 4). Balance your diet, taking into account the whey protein's calories. Whey protein isolate and whey protein concentrate provide an extra 105 calories and 130 calories, respectively, per 30 g scoop. The United States government states that active women burn anywhere from 1,800 to 2,400 calories a day, whereas men burn anywhere from 2,000 to 3,000 calories, but to lose weight, you will need to take in fewer calories than you burn.