So you’ve finally taken the plunge and gotten a gym membership. You’re lifting those heavy weights and pounding the treadmill.
Everything’s going great except… the weight isn’t coming off as much as you’d have hoped, and your muscles are constantly sore.
To remedy this, you might be thinking “What’s the deal with this whey protein powder stuff I keep hearing about? Maybe that’ll help.”
You’d be right to follow that impulse, but not all whey protein offerings on the market are built the same.
Allow me to guide you through the basics on how to use whey protein powder for weight loss.
First, Some Basics
Before we get into all the whey talk, let’s establish how weight loss actually works.
At its most basic, weight loss happens when your body burns more energy than it consumes.
Your body’s main source of energy comes from food, which is composed of calories.
So by the transitive property, we can conclude that if you burn more calories than consume, you’ll lose weight. And if you consume more calories than you burn, you’ll gain weight.
I know this is super simple stuff, but there are so many misconceptions about weight loss that I feel it necessary to go over.
There’s a common law in the fitness community called CICO, or Calories In, Calories Out.
As long as this basic formula is met, as long as the calories in are less than the calories out (the calories burned), you’ll lose weight. It’s that simple.
You might be asking yourself: “But what if I have a slow metabolism? Is this still true for me?”
Yes! This is still true for you. Your body cannot bend the laws of thermodynamics.
And chances are unless you have a thyroid condition, your metabolism isn’t as slow as you think it is.
In fact, studies have shown that the vast majority of the population has a metabolic rate within a 5-8% of range of each other.
Okay, now that we’ve come to a mutual understanding, let’s talk about how whey factors in.
The Benefits of Whey
Whey protein on its own doesn’t actually have any magical fat-burning properties. If you start taking whey you won’t start magically shedding the pounds.
Whey protein is simply a dairy-based protein product that is left over in the production of cheese and nothing else.
You know that watery stuff that sits on top of yogurt that people either skim off or mix in with the yogurt?
Yeah, that’s whey.
Whey, though not a fat-burner, is fantastic for muscle building, which is important because after you shed all of your fat you don’t want to just be a frail pile of skin and bones.
This doesn’t mean you should use whey protein powder for weight loss, though.
A scientific study has shown that whey, if used as a substitute for other sources of calories, can cause drastic weight loss when combined with weight lifting.
But which protein supplements should you use?
Well, when it comes to selecting a whey protein powder for weight loss, the most important things to consider are the calories per serving in relation to the amount of protein per serving.
The Devil Is In The Details
Like with your diet overall, if you’re trying to lose weight and put on muscle, you want your protein supplements to have as few calories as possible with as much protein as possible.
Unfortunately, the whey protein industry is notorious for posting misleading nutritional information on their products.
If a protein supplement says it contains 25 grams of protein per serving, it may actually just contain 14 grams.
Some companies get away with fluffing up their numbers like this by pumping their protein powders full of Branched-Chain Amino Acids (commonly known as BCAAs) in their product.
It’s a shady half-truth. BCAAs are found in animal proteins and are essential for muscle growth, but if you’re not getting enough complete proteins (like whey), they’re useless.
Luckily, though, you’ve got an expert on your side to help you sift through the crap and separate the whey from the chaff.
The Best Whey Protein Powder For Weight Loss
The following protein powders are going to be high in protein and low in calories, making them perfect for weight loss.
And more importantly, they will all have honest nutritional information.
EAS Pure Whey Protein Powder
The general rule for someone that wants to lose weight and put on muscle is that they have to consume about .5-1 gram of protein per pound of bodyweight.
At just 160 calories per serving, with 30 grams of protein, EAS Protein Powder is a perfect option for someone looking to get shredded.
EAS, in my opinion, is some of the best flavored protein powder too, so if taste plays a role for you, this is your guy.
MyProtein Impact Whey Isolate
This powder has a purity Al Pacino’s Scarface would be envious of. Among the vast market of protein powders, MyProtein products, in general, have the some of the most honest nutritional information out there.
it also just has 90 calories per 21 grams of protein, which is a very hard ration to beat.
The only drawback of this protein, however, is taste. Because it is so low in calories, there isn’t much sugar or other fillers to mask the flavor, like say, Muscle Milk has.
But there, are 14 flavor varieties out there, ranging from Mocha to Matcha, so you’ll probably find something you like.
Muscle Feast Whey Isolate
Muscle Feast is at the top of the protein market. It is the best whey protein powder for weight loss out there and it’s easy to see why.
It is at the top of its class in both honesty and quality.
One serving of Muscle Feast has just 104 calories but manages to pack in a touch over 25 grams of protein per serving.
This product also sources its whey exclusively from grass-fed cows so you know you’re getting the best of the best.
Looking For More?
If you looking for more protein powder recommendations, take a look at our other reviews, but this should be a good starting point for you.
Burn that fat and get those sweet muscle gains! You can do it!