Journal of Obesity & Weight Loss Therapy
Open Access

Whey protein is a popular protein supplement among health-conscious people all over the world. Protein is one of the most critical micronutrients that the body need. The protein supplement is normally sold as a powder that may be mixed with healthy beverages to increase your daily protein intake. Whey is a by-product of milk that is left behind during the cheese-making process. Whey is a high-quality protein since it is a complete protein that contains all 22 amino acids that our bodies require from outside sources. Regular ingestion of whey protein has been shown in studies to help you gain muscle mass while shedding fat.

Whey protein is a great type of protein to include in your diet, especially if you're a vegetarian. This is due to the fact that when it comes to protein sources, vegetarians have a limited number of possibilities. Whey protein can aid with this [1].

Whey Protein's Health Advantages

Whey is an excellent source of protein that is also simple to digest. It's because of this why it's so popular." There has been a lot of study done on the effects of whey consumption, and other independent studies have also proven whey's involvement in lowering cholesterol and controlling blood pressure and cardiovascular issues. It also has a low lactose content, yet persons with lactose intolerance should avoid it or see their nutritionist before incorporating it into their meals. However, we are most interested in the weight loss advantage of whey protein. It may help us attain our fitness goals, according to Dr. Sood. But, if you don't exercise, can whey protein help you lose weight? According to Dr. Sood, taking whey will only provide effects if you work-out regularly. "Food contributes about 70% of the time" (in weight loss). The remaining 30% is still workout.

Expert Tips and Precautions for Whey Protein Consumption for Weight Loss

According to Dr. Sood, a modest piece of simple carbs should be had before your workout, and a protein-rich snack should be consumed afterward. "Carbohydrate consumption before to exercise aids fat mobilisation in the body. After you work-out, eat a protein-rich supper to help you grow muscle "Dr. Sood explains. She suggests mixing whey protein powder into your water, yoghurt, or milk, depending on your preference. She also claims that a scoop of whey can be eaten as a snack to increase satiety and improve weight loss. Dr. Sood advises against using whey protein powders because they contain a lot of sugar and can ruin your diet. Did you know that our bodies absorb whey protein faster than any other protein? It not only aids in the maintenance of a healthy digestive system, but it also aids in the rapid and effective loss of weight [2].

According to Dr. Sood, the daily protein intake required for an average Indian female ranges from 0.75gm to 1gm per kg of body weight. Males, on the other hand, have a range of 1gm to 1.25gm per kg of body weight. So, if you were unsure whether or not whey protein may help you lose weight, you can now rest certain that it can be safely included in your weight reduction diet. But keep in mind that we'll only receive the outcomes we want if we put in the effort in the gym as well!

Whey Protein Side Effects.

While there are numerous advantages to whey protein, it is best to seek advice from a professional before including it into your diet. In our haste for speedy results, we often overlook safety considerations and the golden rule of moderation [3]. Moderation is an important component of every diet. Excessive whey protein consumption may be harmful rather than beneficial. Indigestion, nausea, bloating, cramps, decreased appetite, and fatigue are some of the most prevalent side effects. If you are not taking it in the correct dosage, you may experience extreme thirst and a persistent headache. In fact, excessive protein consumption might contribute to weight gain, which can derail your weight-loss efforts. While whey protein is generally healthy for almost all adults and children, breastfeeding mothers and pregnant women should avoid it, according to some experts [4].

This is true even if you have a milk or lactose allergy; your body may not be able to absorb the protein properly. Make sure you don't buy something you don't believe in. Before making a purchase, always check the label. You can also create your own whey protein at home; here's how to do it.